I need a diet to gain mass, I would like to know what diet you guys followed when trying to gain weight.
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Thread: Easy 3500 calorie diet.
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11-27-2008, 05:13 PM #1
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11-27-2008, 05:15 PM #2
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11-27-2008, 05:15 PM #3
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11-27-2008, 05:16 PM #4
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11-27-2008, 05:18 PM #5
- Join Date: Aug 2008
- Location: United Kingdom (Great Britain)
- Age: 33
- Posts: 1,106
- Rep Power: 211
I know that when I am back in training, I will ensure 2 litres of milk daily will be in my diet, that alone secures you a good 1600 or so calories with like 70 grams of protein or some ****.
Personally after that I'd eat you know, general food. Tuna, poultry, red meats meaty meaty meat meat meat. Beans, rice, pasta, cheese.
Just ****ing anything haha.Squat; 280lbs
Deadlift; 386lbs
Bench; 198lbs
Military Press; 150lbs
Weighted pull upsx5 - 60lbs
Weighted dipsx5 - 80lbs
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11-27-2008, 05:31 PM #6
Last bulk, I just ate everything. So cutting right now is a bitch. But, I'm all excited about my next bulk, so, I'll tell you kinda the gist of what I've got planned.
-Lots of healthy fats. Avacados/guacamole, almonds, flax. I will probably eat almonds in about half of my meals. I'll probably be eating quite a bit of salmon. Fats do not automatically equate to fat like so many think. Fat is great for building muscle.
-I'll be eating alot of beef and chicken as well.
-I plan to overkill on protein. Taking this directly from the guy who came up with DC training. I will be eating a minimum of 500g a day.
-Complex carbs only. And none towards night time(another thing the DC guy preaches, but, this is something I've always known to do). Lots of oats, pasta, whole wheat breads. Pretty straightfoward here.
-Foods with anti oxidants. Like 100% chocolate(or maybe a little less, that stuff is gross, but, chocolate is amazing health-wise). The previously mentioned oats, etc.
-Some fruit at most meals. Not a whole lot, 50-100cals worth. This will consist of probably, bananas/blueberries with oatmeal, some kind of fruit post workout. Apple at lunch.
-I have always tried to stay away from drinks that have calories. The only drinks I'll be drinking with calories are milk, and protein shakes. I'll be drinking tea, maybe some diet soda here and there. Little to no juice. I just don't like cals coming from drinks.
-I'll be making my own gainer shakes, this way, I know it isn't just filled with sugar and crappy additivies. It will consist of: Whey, Casein, Oats, Almonds, milk, maybe some fruit. And maybe some heavy whipping cream/low cal ice cream, and put in the freezer. So, it's kindof a real shake. I have alot more of this planned out, but, alot to type.
-Fibrous vegetables. Kinda like the anti-oxidents. I want to bulk, but I still want to stay as lean as possible while doing it. Some fat gain won't bother me though.
I don't know if any of this interests you or not. But, this is how I'm going to do it. I think this way will work great. Do what you think will work for you. Maybe I gave you some sortof..idea of what you would like to do. And the reasoning for it.Last edited by TheNyne; 11-27-2008 at 05:34 PM.
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11-27-2008, 05:37 PM #7
High protein/carb breakfasts. Tons of protein as often as you can in the 6 hours after you've waken up. High protein before bed. Pre and post workout whey protein shakes. BCAA rich shakes (100% gold standard whey is a good example).
Dont be afraid to have some dirty foods, in fact dont worry about "cheating" if you're bulking, eat what you want, just keep MOST of it healthy.
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11-27-2008, 05:39 PM #8
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11-27-2008, 05:43 PM #9
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11-27-2008, 06:57 PM #10
- Join Date: Jul 2008
- Location: Maryland, United States
- Age: 30
- Posts: 817
- Rep Power: 204
This is what ive been eating and im bulking, its working pretty good
No idea how many cals this is exactly but ill estimate:
Meal 1:
3-4 eggs-280
2 pieces WW toast-140
1 apple-80?
scoop of whey-120
coffee-30?
total: 650
Meal 2:
scoop of whey: 120 cals
2 boxes of raisins: 90
Total: 210
Meal 3:
Turkey sandwich~500 cals
Banana-80 cals
milk-100 cals
cheese stick-80 cals
some kind of veggie
total=760
Meal 4: Pre WO
tuna sandwich-450 cals
usually another piece of fruit-80 cals
total: 530
Meal 5: Post wo
2 scoops whey- 240 cals
2 pieces white bread- 140 cals
total: 380
Meal 6:
Changes every night
Ex. turkey burger, rice, some sort of vegetable, etc
Usually around 700-800 cals
Meal 7:
Cottage cheese: 140 cals
Big glass of milk: 200 cals
total: 340
3570 cals/dayLast edited by shane9812; 11-27-2008 at 07:01 PM.
I rep back.
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11-27-2008, 06:59 PM #11
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11-27-2008, 07:01 PM #12
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11-29-2008, 08:10 PM #13
I get 3.6 calories , but carbs are kinda low on my diet.. Thinking of adding whole grain bread ( ezekiel ) if i don't gain at least 2-3lbs in a week lol
but ya good luck. , I think high carbs is needed to gain faster then low carb diet
Is weird cause my chest , muscle , shoulder got BIGGER ;/ and i still weight same lmao.
Or maybe i gained 3-4 lbs from muscle.
BUT i just started this diet.. my old one was crap.. was only getting like 2,500+ calories or less
pretty sure that i will gain with 3,600 calories.Last edited by ORganiX; 11-29-2008 at 08:13 PM.
I eat healthy ^^
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11-29-2008, 08:13 PM #14
I'm wondering
a fair portion of chicken with fried rice and veges in it..
average kinda serving
500cals? 700cals? I have no clue!
Cooked with olive oil etc
I always underestimate my calorie intake cos I have no clue how much those meals are...like last night had two huge portions of lasagna for dinner..i'm assuming that'd be over 1k cals
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11-29-2008, 08:16 PM #15
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11-29-2008, 08:26 PM #16
- Join Date: Jun 2008
- Location: Washington, United States
- Age: 30
- Posts: 4,986
- Rep Power: 1481
I'm actually on a 3500 cal diet as well, here's mine:
Meal One:
Eggs
3/4 cup oatmeal (dry) cooked w/water
1 cup of milk
1 banana
Meal Two: (snack)
4 oz. chicken
1 Whole wheat bread
Meal Three:
2 Whole wheat bread w/ (4 slices of turkey breast/1 cheese/lettuce)
1 large apple
1 Whole wheat bread w/ (4 tspn of natural peanut butter)
Meal Four:
1 cup of rice
8 oz. chicken breast cooked in olive oil
Spinach
Meal Five:
50g. Whey protein
50g. gatorade powder
Meal Six:
6 oz. lean ground beef
2 whole wheat bread w/lettuce
Meal Seven:
30 g. Casein Shake"Do you not know that your bodies are temples of the Holy Spirit, who is in you, whom you have received from God? You are not your own; 20 you were bought at a price. Therefore honor God with your bodies." - 1 Corinthians 6:19-20
Goals: 160lbs SHREDDED.
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