Bulking diet 4k calories a day help

[Auron89]

hey guys need help on my diet, I'm 78kg 173cm. looking to bulk .. my maintenance calorie intake is 3000 calories

Diet so far is as such

Breakfast 5am
4 eggs
2 wholemeal toast
cup of oats with light milk
half banana

7am - 11am
weight gainer protein bar
1/4 mixed unsalted nuts
weight gainer protein shake

12pm lunch
homemade chicken pasta with wholemeal pasta
multigrain roll

2pm
can of tuna
added 1 tbsp of olive oil
1 slice of wholemeal toast with natural peanut butter

430pm after workout
weight gainer protein shake
international protein extreme carbs

630pm dinner is switched nightly between
chicken breast or steak or salmon with veggies and brown rice or sweet potato

730-930pm
Natural yoghurt with oats

i count calories on myfitnesspal not sure if its great or not according to that on a diet like this is

154g total fat
421 carbs
244 protein
4080 calories

was thinking of adding cottage cheese before bed? any other tips or things i should change would be great thanks guys

[AlwaysTryin]

Why a 1k surplus???

[stefanuus]

pepper ur angus for some major fat gain

[LSXdr]

If it's working for you then keep doing it. I'm eating about 4.5K a day but it's not structured like you. I just east whatever I want and make sure to eat over 225g of protein.

[Auron89]

Why a 1k surplus???

its probably more like 3400-3500 maintenance

[AlwaysTryin]

its probably more like 3400-3500 maintenance

Then why did you say 3000?

Me thinks you're just saying that now so it doesn't seem bad

[Auron89]

Then why did you say 3000?

Me thinks you're just saying that now so it doesn't seem bad

just using rounded numbers, with variations it would be between 3000-3500. never counted every day like i will now
and why would it seem bad. will try a 1k surplus and see how it goes

[AlwaysTryin]

just using rounded numbers, with variations it would be between 3000-3500. never counted every day like i will now
and why would it seem bad. will try a 1k surplus and see how it goes

You'll just become fat

GL but

[Auron89]

You'll just become fat

GL but

my metabolism is crazy as it is ... my gains have ceased on 3000-3500 as it is. if upping to 4k will result in excess fat in ur mind, then what would you suggest? because i think this plan is relatively clean. but am open to your suggestions

[LSXdr]

my metabolism is crazy as it is ... my gains have ceased on 3000-3500 as it is. if upping to 4k will result in excess fat in ur mind, then what would you suggest? because i think this plan is relatively clean. but am open to your suggestions

You HAVE to try things out on your own and see how things work for you! Not everyone is the same.

[stinger70]

T nation bulking article said aim for a 1k surplus for a CLEAN bulk lol. See how fast you gain weight and if its too fast, drop 200 calories at a time until you gain at the right rate. For me at 190lb im gaining just fine on 3800 or so. I'd make your own weight gainers if i was you.

[Miickk]

You HAVE to try things out on your own and see how things work for you! Not everyone is the same.

Big emphasis on the "you" part.
Just because a formula suggests that someone with your body-weight/height needs x amount of calories doesn't mean that YOU need x amount of calories.

[Auron89]

T nation bulking article said aim for a 1k surplus for a CLEAN bulk lol. See how fast you gain weight and if its too fast, drop 200 calories at a time until you gain at the right rate. For me at 190lb im gaining just fine on 3800 or so. I'd make your own weight gainers if i was you.

exactly what im thinkin thanks man, what do you mean by make my own weight gainers? you mean shakes?

[Auron89]

Big emphasis on the "you" part.
Just because a formula suggests that someone with your body-weight/height needs x amount of calories doesn't mean that YOU need x amount of calories.

so true bro, hence why im upping to 4k .. i no ill need it. to be honest i think ill need almost 4.5k
any ideas on other foods or anything to add to diet etc?

[elias1877]

why are you eating 940 times per day?

[Auron89]

why are you eating 940 times per day?

how else do you expect to get 4k calories into your diet? dirty bulk? no thanks ... no offence but annoying and useless post

[dukend]

how else do you expect to get 4k calories into your diet? dirty bulk? no thanks ... no offence but annoying and useless post

Dirty bulk has nothing to do with # of meals.

[Auron89]

Dirty bulk has nothing to do with # of meals.

well what are you both suggesting? 1500 breakfast 1500 lunch 1000 dinner ? not only is that unrealistic the gaps between meals is far too long ..

[dukend]

well what are you both suggesting? 1500 breakfast 1500 lunch 1000 dinner ? not only is that unrealistic the gaps between meals is far too long ..

when i bulked on 4000 cals last year i more did a 800 break/1200lunch/2000din routine. or 800 break/1200lunch/1000 pre workout/ 1000 postworkout.

Currently, I am bulking at around 3300 cals since its the beginning of my bulk and I am doing it with 1300 cal lunch and 2000 cal din.

It is both very realistic and very fun. just saying.

[Scoper50]

If the guy wants to eat 10 times a day, let him. As long as he understands that meal timing is irreverent, its fine. Everybody around here knows that eating every 3 hours isn't necessary, but some people prefer it that way.

[dukend]

If the guy wants to eat 10 times a day, let him. As long as he understands that meal timing is irreverent, its fine. Everybody around here knows that eating every 3 hours isn't necessary, but some people prefer it that way.

Or they may not do it the other way due to false broscience, and if they were to try less meals, they would learn that they like it.

[Scoper50]

Or they may not do it the other way due to false broscience, and if they were to try less meals, they would learn that they like it.

Agreed dukend. But either way works.

[AlwaysTryin]

well what are you both suggesting? 1500 breakfast 1500 lunch 1000 dinner ? not only is that unrealistic the gaps between meals is far too long ..

Far too long in what way? That you'll get hungry?

[thenaturalguy]

This thread makes me mad, people on here acting like they know your body and your TDEE lmao.

Look OP I'm eating 3300 / day right now (400 carb, 200 pro, 100 fat) and I'm stuck yet again on weight gain, metabolism won't slow down at all. If you need the food then by all means EAT UP. Besides if you wanna put on a fair amount of muscle then you are going (being a natural athlete) to get a little bit fat. Big deal, the easy part is loosing that fat. Hard part is gaining / building quality muscle.

[Auron89]

Far too long in what way? That you'll get hungry?

yeah i need to eat every 2 hours at least

[Stephen109]

when i bulked on 4000 cals last year i more did a 800 break/1200lunch/2000din routine. or 800 break/1200lunch/1000 pre workout/ 1000 postworkout.

Currently, I am bulking at around 3300 cals since its the beginning of my bulk and I am doing it with 1300 cal lunch and 2000 cal din.

It is both very realistic and very fun. just saying.

I'd love to get my daily calories in a few short sharp hits but I'm a slow eater & hit a brick wall with huge meals so I find it easier to make my meals smaller & space them out throughout the day.

[RubenOlivares]

If your daily routine consists of a lot of spontaneous activity (maybe through a certain job), then 1k calories over your 'maintenance' can work, because your maintenance is varying so much.

[Olle111]

Can't understand ppl who bulk and feel hungry. When I bulk I never feel hungry, and I don't eat breakfast, I go without food for 3h at work.

But hey, we're diffrent. Also 1k surplus is good if you have a phys. work, if you don't, don't even think about 1k surplus. 250min 500max.

[Auron89]

If your daily routine consists of a lot of spontaneous activity (maybe through a certain job), then 1k calories over your 'maintenance' can work, because your maintenance is varying so much.

Exactly I'm an electrician so I'm
Constantly moving throughout the day, and your right my maintenance would alter day to day. But Ill be counting everything as of today and hitting atleast 4k daily and see how I go

[anth20]

hey guys need help on my diet, I'm 78kg 173cm. looking to bulk .. my maintenance calorie intake is 3000 calories

Diet so far is as such

Breakfast 5am
4 eggs
2 wholemeal toast
cup of oats with light milk
half banana

7am - 11am
weight gainer protein bar
1/4 mixed unsalted nuts
weight gainer protein shake

12pm lunch
homemade chicken pasta with wholemeal pasta
multigrain roll

2pm
can of tuna
added 1 tbsp of olive oil
1 slice of wholemeal toast with natural peanut butter

430pm after workout
weight gainer protein shake
international protein extreme carbs

630pm dinner is switched nightly between
chicken breast or steak or salmon with veggies and brown rice or sweet potato

730-930pm
Natural yoghurt with oats

i count calories on myfitnesspal not sure if its great or not according to that on a diet like this is

154g total fat
421 carbs
244 protein
4080 calories

was thinking of adding cottage cheese before bed? any other tips or things i should change would be great thanks guys

Hi mate,
I'm a pt and this is my personal opinion, you don't have to listen or acknowledge what I have to say! But if you do...great!

Weight gainer shakes don't do anything, yes they supply protein but they simply will not help you gain weight like sold food will.

Your diet looks great! In the time slots where you take a weight gainer shake or eat a weight gainer bar. May I recommend you use that time to have a sold meal? The food is your choice. Protein shakes like Whey protein isoclate are great for post workout! Skull that down with water instantly after training. Your muscles will absorb that within 20 min!
Even add createin with the shake.
And I'm not 47 I'm 20