I am 5'10" @ 168. My weight at 166 was steady at 2400 cals w/ running. I have my recent progress pic on my profile that I took a few days ago if you want to look. This is the diet that I have planned out to accompany my no running 3 day split. Can you give me some tips and suggestions for my first bulk which will be for about 2 months. Thanks
Meal 1 -
VPX shake with Vanilla Soy
Protein - 56g
Carbs - 94.5g
Fat - 10.2g
Calories - 695
Meal 2 -
Breakfast Burritos (home made)
Protein - 28g
Carbs - 40g
Fat - 20g
Calories - 402
Meal 3 -
Chicken/Brocoli/Rice
Protein - 54g
Carbs - 48g
Fat - 9g
Calories - 526
Meal 4 -
VPX Shake
Protein - 47g
Carbs - 78g
Fat - 5g
Calories - 545
Meal 5 -
What ever the wife makes but I have to meet the below specifics
Protein - 42g
Carbs - 73g
Fat - 30.8
Calories - 750.5
Meal 6 -
Combat Smores Protein Shake
Protein - 25g
Carbs - 7g
Fat - 1.5g
Calories - 150
TOTAL:
Protein - 252g
Carbs - 340g
Fat - 76.5
Calories - 3068
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Results 1 to 9 of 9
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03-07-2012, 03:42 AM #1Registered User
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First Bulk let me know what you think!
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03-07-2012, 04:17 AM #2Staph Shaftington
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Looks pretty solid overall. Don't be afraid to trade in some protein (1g/ lb bodyweight is plenty, especially when bulking) for extra carbs or fats if you feel like it on any given day. Make sure to hit that fats minimum, as it is at a bare minimum, and you should have some room to adjust numbers on a bulk.Originally Posted by Chrans
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03-07-2012, 04:49 AM #3yo yo yo
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Originally Posted by Chrans
personally like the other poster said I'd up the fat and lower the protein. You may find you build more muscle that way. Just food for thought I grow just fine in offseason mode with about 200-220 grams of protein. 252 is beyond excessive for your lean mass. Remember your fat doesn't need fed protein
Are you sure you need that much food? You may very well need it just seems liek a lot for someone with probably 130-155 pounds of lean mass.
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03-07-2012, 05:31 AM #4Registered User
- Join Date: Nov 2010
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@chevro1et - The fats is my hard part to meet b/c everything I eat is low in fat. I purchased some more Almonds to help meet this area which should help since they are easy to grab and eat.
@Flex500 - It might be a little much but I will have to wait and evaluate my progress in the next 2 weeks to see what my gain is at. I don't want to gain anymore than a lb a week. Hopefully in a couple weeks I will be at 170 if not I will have to drop some of my protein, thanks for the tip.
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03-07-2012, 06:32 AM #5Registered User
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Not as bad as many seen here, you have definitely put thought into this and that's good.
You can drop some of the shakes and replace that protein with carbs, those I would suggest getting from fruit and vegetables as if there is any deficit in your meal plan it's in micro sufficiency. So a very good deal for you, eat more delicious fruits and veggies and drop a few protein shakes, easy deal! Good luck!
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03-07-2012, 06:55 AM #6Registered User
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@rand18m - Thanks for the input. The shakes are actually a life saver or diet saver in my case. I work 12hr shifts and trying to find time to meet my macros is hard. I like the shakes b/c the protein/carb/fat ratio is actually pretty good and fits well into my diet. I usually get a lot of vegetables in my breakfast burritos and with dinner I will have a couple servings and one serving with my lunch. Usually at night I will have some fruit. I also take a vitamin Armor-V which gets me the rest of the way for some balance.
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03-07-2012, 07:04 AM #7Registered User
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1. you don't have to eat 6 times a day.
2. replace a shake or two w/ real food.
3. lots of protein. not bad, per se, but unnecessary.
4. meal 3 is stereotypical bb'er food, which is unnecessary.
5. all those cals and not so many veggies. i'd increase. i'd also add fruit.
6. agree w/ the others abt fat
then don't buy low fat foods! nuts, nut butter, seeds, avocado, olive or coconut oil, whole eggs, fatty fish, non ff dairy, dark chocolate, anything you like that fits w/in your cals and macro's.Originally Posted by Chrans
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03-07-2012, 07:28 AM #8Registered User
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@andrerox80 - I know I don't have to eat 6 times per day but I don't like feeling overly full so spacing out my meals is much easier. I can't replace a shake or two with real food b/c I don't have time except for on my weekends which I will probably toss in a nice sandwich instead of a shake (thanks for the tip). Meal 3 is my lunch and I eat that because it is easy for me to pre make and toss in a container and toss it into the microwave on my 45 min lunch at home. I do have a lot of veggies at dinner mainly but I do have some at meal 2/3, pretty much at every meal except for the ones where I have the VPX shakes to meet my macros which I could if I didn't have them. In addition, I don't buy low fat foods, I actually don't eat anything or almost anything processed which may be low in fat. I could add in whole milk with my morning shake to get a little more fat intake. Thanks for the tip I will def have to eliminate one of my shakes for a nice sandwich.
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03-07-2012, 07:53 AM #9Registered User
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Based on your original post your micro nutrient needs appear lacking, if you say they are not, then fine. You are eating a larger amount of protein than needed while eating the minimum amount of fat for sufficiency, which is fine if that is what you like to do. So based on your answers I don't think you really had a question, as long as you are meeting your micro needs.
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