3500kcal/day bulking diet, needs advice! (10k+ repz)

[Stork]

Bodyweight: 85kg (185lbs)
Bodyfat: 15% (estimate)

Idea: 3500kcal/day in 5 meals, so 700kcal per meal. Each meal should be have a balanced macros, and be varied. Carbs are tapered to be less during the evening.

Supplementation:
- 4g fish oils per day
- 1.5g glucosamine and MSM per day for joints
- Multivitamin a few times a week
- Creatine (ethyl ester) with 20g dextrose on workout days*
- Extra whey shake on workout days*

Meal 1: 90g oats, 20g natural peanut butter, 30g raisins, scoop of whey, fruit {15g fat, 104g carbs, 47g protein}

Meal 2: 200g chicken breast, 15g olive oil, 100g brown rice, salad {22g fat, 68g carbs, 59g protein}

Meal 3: 250g lean turkey mince, 2.5g olive oil, 60g couscous, veg (spinach, mushroom, etc) {20.5g fat, 53.5g carbs, 77.5g protein}

Meal 4: 250g lean turkey mince, 2.5g olive oil, 60g couscous, veg (spinach, mushroom, etc) {20.5g fat, 53.5g carbs, 77.5g protein}

Meal 5: 5 whole eggs, tin of tuna (120g), 10g olive oil, veg, 1 slice brown bread {39g fat, 17g carbs, 66g protein}

Total: {117g fat (1,053kcal), 296g carbs (1,184kcal), 327g protein (1,308kcal)}
Total: 3,545 calories (not including extra cals from greens)
Energy Ratios: 30% fat, 33% carbs, 37% protein

* Due to this, calorie intake on workout days is about 200-300 higher.






input appreciated, thankz.

[Dolfan_714]

I wish I could give advice for the reps but looks like a real solid bulk plan.

Looks like a good place to start, only thing I would suggest is to add more food as you grow, other then that looks like you have a lot better grasp on nutrition then most on in this forum.

good luck!

EDIT: maybe the only change I would make is lowering the protein a tad and adding more carbs...

[Stork]

EDIT: maybe the only change I would make is lowering the protein a tad and adding more carbs...

That's probably not a bad idea, can't think of where I'd do it though. I'm trying to work it out in terms of meat packaging for convenience, the turkey mince for example comes in a 500g packet so I split it in half.

I think I'm on recharge so I'll have to hit you up later.

[CharliC]

There's nothing lacking, but I'd say it's unnecessarily strict. You can afford to drop the protein down to 200-250g and add in more carbs. Also, though it's irrelevant in terms of body composition, you can have a lot more fun with 3500 cals, even sticking with clean foods.

[Dolfan_714]

Bodyweight: 85kg (185lbs)
Bodyfat: 15% (estimate)

Idea: 3500kcal/day in 5 meals, so 700kcal per meal. Each meal should be have a balanced macros, and be varied. Carbs are tapered to be less during the evening.

Supplementation:
- 4g fish oils per day
- 1.5g glucosamine and MSM per day for joints
- Multivitamin a few times a week
- Creatine (ethyl ester) with 20g dextrose on workout days*
- Extra whey shake on workout days*

Meal 1: 90g oats, 20g natural peanut butter, 30g raisins, scoop of whey, fruit {15g fat, 104g carbs, 47g protein}

Meal 2: 200g chicken breast, 15g olive oil, 100g brown rice, salad {22g fat, 68g carbs, 59g protein}

drop chicken to 150g up brown rice to 120g

Meal 3: 250g lean turkey mince, 2.5g olive oil, 60g couscous, veg (spinach, mushroom, etc) {20.5g fat, 53.5g carbs, 77.5g protein}

drop turkey to 150g and up couscous

Meal 4: 250g lean turkey mince, 2.5g olive oil, 60g couscous, veg (spinach, mushroom, etc) {20.5g fat, 53.5g carbs, 77.5g protein}

same as above

Meal 5: 5 whole eggs, tin of tuna (120g), 10g olive oil, veg, 1 slice brown bread {39g fat, 17g carbs, 66g protein}

drop the tuna and add more bread

Changes made in bold... you might also want to get some fruit in there?

do you have a post workout shake or is it just whey, creatin and dextrose?

[Tyr616]

protein is overkill seriously. Im pretty sure someone posted a scientific study saying you only need 1 gram per kg. 327 grams of protein is insane unless your ronnie coleman. Less protein more carbs/fat

[DBcrusher]

How many calories are you taking in now? And why 3500 cals?

[Stork]

Changes made in bold... you might also want to get some fruit in there?

do you have a post workout shake or is it just whey, creatin and dextrose?

I take creatine, dextrose, AAKG, L-Tyrosine, taurine, and caffeine in a pre workout drink, then a whey shake after.

protein is overkill seriously. Im pretty sure someone posted a scientific study saying you only need 1 gram per kg. 327 grams of protein is insane unless your ronnie coleman. Less protein more carbs/fat

probably fair enough, cutting down will save me some money too. I'll work something else out...

How many calories are you taking in now? And why 3500 cals?

Now I'm not measuring, previously I tried 4000 but I had a lot of heartburn and I got a little fat so I'm gonna see how 3500 works for me.

[djansen]

I am also in favor of upping the carbs. also, when is your workout?

[VTRunner]

As said above,lower the protein. The fats look good so just up the carbs. Mabye try adding some sweet potatoes. Sweet potatoes are a great source of calorie-dense carbs with plenty of vitamins and fiber. Eating a sweet potato pre-workout is good for sustained energy. There also really cheap if your trying to save money. But really, any carbs would do.

[Vietgoboi]

Now I'm not measuring, previously I tried 4000 but I had a lot of heartburn and I got a little fat so I'm gonna see how 3500 works for me.

Ouch, was it specific food that give you heart burn?

Try adding more oatmeals to hit 4000 mark, if 4000 was working for you in gaining weight.

[drd0013]

I take creatine, dextrose, AAKG, L-Tyrosine, taurine, and caffeine in a pre workout drink, then a whey shake after.

With all that you have no protein or AA source?? Take some BCAA or a scoop of whey or something IMO. Helps preserve muscle during exercise+encourages growth after.

Now I'm not measuring, previously I tried 4000 but I had a lot of heartburn and I got a little fat so I'm gonna see how 3500 works for me.

try 3500 and adjust accordingly. I started at 3200+stagnated after a while b/c of muscle gain so had to change accordingly. Also if you exercise a lot one day compared to others, personally I'd focus more calories that day.
Keep in mind your diet is flexible... not fixed.
As others too much protein.

[ORganiX]

Bodyweight: 85kg (185lbs)
Bodyfat: 15% (estimate)

Idea: 3500kcal/day in 5 meals, so 700kcal per meal. Each meal should be have a balanced macros, and be varied. Carbs are tapered to be less during the evening.

Supplementation:
- 4g fish oils per day
- 1.5g glucosamine and MSM per day for joints
- Multivitamin a few times a week
- Creatine (ethyl ester) with 20g dextrose on workout days*
- Extra whey shake on workout days*

Meal 1: 90g oats, 20g natural peanut butter, 30g raisins, scoop of whey, fruit {15g fat, 104g carbs, 47g protein}

Meal 2: 200g chicken breast, 15g olive oil, 100g brown rice, salad {22g fat, 68g carbs, 59g protein}

Meal 3: 250g lean turkey mince, 2.5g olive oil, 60g couscous, veg (spinach, mushroom, etc) {20.5g fat, 53.5g carbs, 77.5g protein}

Meal 4: 250g lean turkey mince, 2.5g olive oil, 60g couscous, veg (spinach, mushroom, etc) {20.5g fat, 53.5g carbs, 77.5g protein}

Meal 5: 5 whole eggs, tin of tuna (120g), 10g olive oil, veg, 1 slice brown bread {39g fat, 17g carbs, 66g protein}

Total: {117g fat (1,053kcal), 296g carbs (1,184kcal), 327g protein (1,308kcal)}
Total: 3,545 calories (not including extra cals from greens)
Energy Ratios: 30% fat, 33% carbs, 37% protein

* Due to this, calorie intake on workout days is about 200-300 higher.






input appreciated, thankz.

Wow , you eat very healthy.

I would get Ezekiel bread if I were you.
Is a healthy bread!

and buy extra virgin coconut oil and add it on toasted bread
or cook meats with it.

[Dolfan_714]

I take creatine, dextrose, AAKG, L-Tyrosine, taurine, and caffeine in a pre workout drink, then a whey shake after.

Another option, you can take more protein away from other meals and add more carbs in your post work out shake.

[Stork]

I am also in favor of upping the carbs. also, when is your workout?

After meal 1.


Okay guys, revised diet, how does this look?
Meal 1: 90g oats, 20g natural peanut butter, 30g raisins, scoop of whey, fruit {15g fat, 104g carbs, 47g protein}

Meal 2: 150g lean turkey mince, 5g olive oil, 100g couscous, veg (spinach, mushroom, etc) {16g fat, 77g carbs, 52g protein}

Meal 3: 150g lean turkey mince, 5g olive oil, 100g couscous, veg (spinach, mushroom, etc) {16g fat, 77g carbs, 52g protein}

Meal 4: 200g chicken breast, 15g olive oil, 100g brown rice, salad {22g fat, 68g carbs, 59g protein}

Meal 5: 5 whole eggs, 10g olive oil, veg, 3 slices brown bread {40g fat, 44g carbs, 45g protein}

Total: {109g fat (981kcal), 370g carbs (1,480kcal), 255g protein (1,020kcal)}
Total: 3,481 calories (not including extra cals from greens)
Energy Ratios: 28% fat, 43% carbs, 29% protein

[Vietgoboi]

After meal 1.


Okay guys, revised diet, how does this look?
Meal 1: 90g oats, 20g natural peanut butter, 30g raisins, scoop of whey, fruit {15g fat, 104g carbs, 47g protein}

Meal 2: 150g lean turkey mince, 5g olive oil, 100g couscous, veg (spinach, mushroom, etc) {16g fat, 77g carbs, 52g protein}

Meal 3: 150g lean turkey mince, 5g olive oil, 100g couscous, veg (spinach, mushroom, etc) {16g fat, 77g carbs, 52g protein}

Meal 4: 200g chicken breast, 15g olive oil, 100g brown rice, salad {22g fat, 68g carbs, 59g protein}

Meal 5: 5 whole eggs, 10g olive oil, veg, 3 slices brown bread {40g fat, 44g carbs, 45g protein}

Total: {109g fat (981kcal), 370g carbs (1,480kcal), 255g protein (1,020kcal)}
Total: 3,481 calories (not including extra cals from greens)
Energy Ratios: 28% fat, 43% carbs, 29% protein

Good ratio for bulking, give this diet 2 weeks, if there no gain, go ahead and 200-300 calories and repeat.

[DBcrusher]

So your going to eat the same thing every day? Sounds boring.

[Paumen]

You look like you have a really fast metabolism in your avi and your only 19 so you may need to add in some dirty foods to gain weight.

[Stork]

Good ratio for bulking, give this diet 2 weeks, if there no gain, go ahead and 200-300 calories and repeat.

Cool, cheers mate. I'll get to work on that tomorrow and see how I do. Will probably start a log somewhere, I'll post the link if anyone's interested

So your going to eat the same thing every day? Sounds boring.

Yep. Easier to make/prepare, and it helps prevent under/over eating.

[Stork]

You look like you have a really fast metabolism in your avi and your only 19 so you may need to add in some dirty foods to gain weight.

I do, yet somehow I'm still a little fat. I'll try 3500 for a while and see how it goes, then maybe increase in a few weeks.

[stathis723]

Idk wich one is your pre workout meal but i would add more carbs Pre unless it is the first meal that u already have a good amount of oats... other then that ... what the guys above said and its alright

[Dolfan_714]

After meal 1.


Okay guys, revised diet, how does this look?
Meal 1: 90g oats, 20g natural peanut butter, 30g raisins, scoop of whey, fruit {15g fat, 104g carbs, 47g protein}

Meal 2: 150g lean turkey mince, 5g olive oil, 100g couscous, veg (spinach, mushroom, etc) {16g fat, 77g carbs, 52g protein}

Meal 3: 150g lean turkey mince, 5g olive oil, 100g couscous, veg (spinach, mushroom, etc) {16g fat, 77g carbs, 52g protein}

Meal 4: 200g chicken breast, 15g olive oil, 100g brown rice, salad {22g fat, 68g carbs, 59g protein}

Meal 5: 5 whole eggs, 10g olive oil, veg, 3 slices brown bread {40g fat, 44g carbs, 45g protein}

Total: {109g fat (981kcal), 370g carbs (1,480kcal), 255g protein (1,020kcal)}
Total: 3,481 calories (not including extra cals from greens)
Energy Ratios: 28% fat, 43% carbs, 29% protein

yeah thats more like it!

[djansen]

looks really good. one thing I personally would do is lower the carbs in meal 5 and add them to meal 2.

[AntoineDufour]

looks good gl with the bulk if you gain fat too much fat cut calories a bit obviously and if u are putting on to slow up the cals alittle or include some cardio.

[EatMoreWheyMore]

The most optimal ratio for muscle growth and fat burning is 45-35-20 (carbs-protein-fat). 5 meals a day with that ratio and you will always be anabolic

[Amoral]

One of the better put together threads.

Looks pretty bland and boring if you ask me. How did you come up with 3500 calories for bulking? Experience or some fitness calculator? You are bulking do not be afraid to eat calorie dense foods...fast food doughnuts tv dinners etc. Protein seems a little high mainly because of price issues going from 200g to what you have isnt going to make a difference, in the body but definitely the wallet.

[belairdfence99]

EDIT: maybe the only change I would make is lowering the protein a tad and adding more carbs...

This is the only thing that your meal plan could really use
perhaps raise your carbs to 40% and drop your protein to around 30%
Food choices look solid!

[djansen]

dont bash a guy for eating healthy, this is a bbing nutrition forum. If he has no problem eating nutrient dense foods thats great.

[Stork]

I've adjusted the meal plan because sadly what was suggested didn't work for me so well, I upped the meat in meal 2 and 3 back to 250g per meal becaue I always feel hungry/light headed/crappy between meals 2 and 4. Also removed two slices of toast from the last meal to make up for it. Gonna try this for a few more days and see how it goes

[imasavage]

Between which meals do you workout?

I want to give you a little advise, from someone your age, and your weight...

I am almost certain you are overdoing it in terms of carbs and protein. The calories are probably fine. I bulked up about 60 pounds doing a diet similar to yours, except it had less carbs/protein. I put on WAY more fat than I had thought and now I'm in the process of cutting down sooner than I wanted. You'll want to judge for yourself in the mirror, but don't hesitate to strip your diet.

High carbs are best for breakfast, preworkout and postworkout. I tend to go light during the time excluding, especially on off days. Try to get a protein shake pre-workout and also post-workout (which I found was the optimal way of getting nutrients to my muscles). If you are on a very tight budget, you can split scoops between the two.