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  1. #1
    Registered User A_D_D_I_C_T's Avatar
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    Macros diet plan

    Goal:*
    bulk / add mass upto 188 lbs lean

    Prev Ex:
    Was 75kg under 10% bf. not trained consistently for 3 years.

    Currently:
    Ecto
    5'10- 145lbs - * *15% bf

    Lifestyle:
    Play football once weekly (Sunday)
    No smoking
    Not desk bound work & not as extreme as *manual labor
    Work late afternoon to late evening: 12 to 8 ( flexible )
    Sleep*1am to 7.30am
    Can exercise in weekday morning & weekend anytime
    Dislike cardio
    Microwave available at work + can eat snacks while at work anytime
    Lunch usually 3, 4 or 5 ( im flexible )


    Injuries:
    Slight Lower back issues

    Diet requirements:
    Halal food only
    Can't cook*
    No allergies


    Cals:
    heres what i have calculated so far: 3500 cals = 43 p .32 c .25 f

    Listed in carbs, protein, fats
    GRAMS*per day
    376g
    280g
    97g


    CALORIES*per day
    1505 cals
    1120 cals
    875 cals


    sups:
    *Op Nutirion 3 shakes 2 scoops; 144g P / 18g C of my above intake- creatine & multi vits

    Diet:
    Foods I like:
    Chicken peri peri, jacket potato, beans, brown bread, pasta, tuna, chappati, lamb curry, veg curries, porridge, nuts, argentinian steak, chips, pizza, chicken tikka.fruit. Yogurt. Eggs. Milk. Rice. Olive oil. Dates.

    Dislikes:
    Non really

    Eat out mostly:
    Usually eat at Nandos, RICE, subway, dixies chicken, chunky chicken - chicken wraps. No fried chicken.

    Supplements available:
    Mutant mass weight gainer
    CNP vanilla pro peptides
    Creatine
    Animal pack vits

    Exercise: (4 day split)
    Mon- abs+ back + tri's
    Wed- legs: quads + hams + calves
    Thur- shoulders + bi's
    Fri-abs+ chest + tri's*
    Sat- rest
    Sun- football


    Any amendments to macros?

    I'll be putting together a staple diet; I eat relatively healthy.

    Recommended foods/meals/snacks if staple meal unavailable, given above macro?

    Tips?

    Expected weight gain 25-30 lbs by jan 2013

    Guidance on how to read food labels? What's healthy or not regarding labels?
    Last edited by A_D_D_I_C_T; 08-05-2012 at 10:40 AM.
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  2. #2
    Registered User germaine07's Avatar
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    What was all that? What are your macros?
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  3. #3
    Registered User A_D_D_I_C_T's Avatar
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    3500 cals = P 43. C 32. F 25
    *(1120 P, 1505C, 875 F)

    Per day: P 280g. C 376g. F 97g


    Meal 1: 6.30am (Pre w/o)
    *2 weetabix with whole milk
    whey 2 scoops with whole & olive oil
    multivitamin

    Meal 2: 8am (Post w/o)
    Whey 2 scoops with whole milk
    2 fruits

    Meal 3: (11am before work)
    Jacket potatoe
    1 can of tuna
    Or
    1 egg yolk 4 whites*
    3 slice whole wheat toast /

    Meal 4: (4pm lunch)
    Half chicken
    Mash potato
    Chips

    Meal 5 (6pm):
    2 scoops of ON shake with whole milk*
    KP Nuts

    Meal 6: 9pm
    Jacket potato with beans
    ON shake
    Or
    Family meal

    Meal 6:11pm
    Cottage cheese + peach active yogurt*
    ON shake


    (Supp ON 3 shakes: 2 scoops; which are 144g P / 18g C each)
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  4. #4
    Registered User AimSmall's Avatar
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    3500 cals is quite a bit for your size. Probably way too much and majority of it will just be fat gain.

    Calculate your BMR and figure out your activity level multiplier. 3500 is way too much for you, even at a bulk.
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  5. #5
    Registered User A_D_D_I_C_T's Avatar
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    2500 maintenance

    I'm currently eating below and I haven't put on weight. Now with the introduction of 4 day split and a tweaked diet I was going to start at 3500- which I can manage.

    If i notice I'm gaining fat my intention is to drop cals accordingly after 3 weeks.


    Current meals:
    Meal 1:*2 weetabix with whole milk
    whey 2 scoops with whole

    Meal 2: I'll switch this up daily
    4 eggs yolk*
    3 slice whole wheat toast /
    2 fruits
    Coffee

    Meal 3:*
    Jacket potato
    Tuna beans n cheese

    Meal 4:
    Half chicken
    Mash potato
    Chips
    Coke
    Chocolate bar

    Meal 5:
    Family meal: spinach, lamb, etc
    Bread
    Or
    Pizza, takeout

    Meal 6:
    Fruit pineapple*
    yogurt*

    You guys reckon I should start at 3k cals or less even?
    non existant.
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  6. #6
    Registered User germaine07's Avatar
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    You only need about 130g protein so 280g is unnecessary. Don't know you're using so many protein supplements.

    60g of fat is also enough. More is fine though.

    Any reason you are eating the same thing everyday and 6meals a day?
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  7. #7
    Registered User A_D_D_I_C_T's Avatar
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    Originally Posted by germaine07 View Post
    You only need about 130g protein so 280g is unnecessary. Don't know you're using so many protein supplements.

    60g of fat is also enough. More is fine though.

    Any reason you are eating the same thing everyday and 6meals a day?
    It's convenience more than anything. I relativley enjoy the food and on the most part it's good for me.

    6 meals; so I can get a regular intake of protein due to a high metabolism.

    I could strip out the ON shakes; which bring iN a huge part of protein.

    I feel very lethargic with above diet.
    non existant.
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  8. #8
    Registered User AimSmall's Avatar
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    Originally Posted by A_D_D_I_C_T View Post
    2500 maintenance

    I'm currently eating below and I haven't put on weight. Now with the introduction of 4 day split and a tweaked diet I was going to start at 3500- which I can manage.

    If i notice I'm gaining fat my intention is to drop cals accordingly after 3 weeks.


    Current meals:
    Meal 1:*2 weetabix with whole milk
    whey 2 scoops with whole

    Meal 2: I'll switch this up daily
    4 eggs yolk*
    3 slice whole wheat toast /
    2 fruits
    Coffee

    Meal 3:*
    Jacket potato
    Tuna beans n cheese

    Meal 4:
    Half chicken
    Mash potato
    Chips
    Coke
    Chocolate bar

    Meal 5:
    Family meal: spinach, lamb, etc
    Bread
    Or
    Pizza, takeout

    Meal 6:
    Fruit pineapple*
    yogurt*

    You guys reckon I should start at 3k cals or less even?
    Your maintenance isnt 2500. even if it was...eating 1,000 surplus is not the proper way to go about bulking. Your maintenance is around 2200. So ya you can use 2500 if you want, thats not the issue here. Its you eating 1,000-1,300 above your maintenance, and thinking that is proper bulking. Yes, you will gain some muscle but majority of your gains will be fat eating like that.
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  9. #9
    Registered User AlwaysTryin's Avatar
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    Originally Posted by A_D_D_I_C_T View Post

    6 meals; so I can get a regular intake of protein due to a high metabolism.

    What?
    Yes... I've started a log - http://forum.bodybuilding.com/showthread.php?t=159357321
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  10. #10
    Registered User AimSmall's Avatar
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    Originally Posted by AlwaysTryin View Post
    What?
    Broscience claims another victim.
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  11. #11
    Registered User A_D_D_I_C_T's Avatar
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    Originally Posted by AimSmall View Post
    Broscience claims another victim.
    I feel hungry throughout the day. The above makes me feel good. So why not if it's convenient?

    Fair point regarding high cals; I'll go with less; 3000?. Strip out the ON shakes.

    I can revisit after 2 weeks.
    non existant.
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  12. #12
    Registered User AlwaysTryin's Avatar
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    Originally Posted by A_D_D_I_C_T View Post
    I feel hungry throughout the day. The above makes me feel good. So why not if it's convenient?
    That's fine but you said "regular protein intake due to high metabolism"
    Yes... I've started a log - http://forum.bodybuilding.com/showthread.php?t=159357321
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