First Time Bulk

[cbarry77]

Starting my first bulk, and am hesitant to say the least. A little background to begin.

Have been an athlete my entire life, until college where unfortunately I majored in partying and drinking way too much. My "athletic" build quickly went out the window and I blew up to a 260 pound blob that sat around and pounded beer after beer. Realizing where I used to be in life I decided it was time for a change bac to the way I was. Over the past year and a half I went from that 260 pound blob, to a 170 pound "athletic" build again with around 9-10% BF. Would love to show a before and after picture but not enough posts quite yet, maybe one day!

That being said, and you now knowing the road I came to get here. I am more then hesitant to begin bulking out of fear for turning back into that blob. I am very strict with my diet and try to follow cal intake and macro nutrients to the T. However after a year and a half of "cutting" I am now in uncharted waters, and certainly dont want to end up in over my head. I was just wondering if you guys could glance over a typical day of meals and offer any insights on bulking.

Any bulking tips, or diet tips period would be greatly appreciated.

My Calculated Calorie Intake and Macros:

Beginning Body Weight: 77.11 kg
Beginning Body Fat: 9%
TEE: 2829 cals
Estimated Bulking Calories 3394

Protein: 231g
Fat: 116g
Carbs: 424g

Sample Diet:
Meal 1
- 1 Cup Oats --- 300 Cals, 52g Carbs, 8g Protein, 4g Fat
- Made w/ Non Fat Milk --- 90 Cals, 12g Carbs, 9g Protein, 1g Fat
- Protein Shake with Water --- 240 Cals, 6g Carbs, 48g Protein, 2g Fat
- One Piece Fruit (Typically Banana)

Meal 2
- 2 Peanut Butter Sandwiches on Whole Wheat Pita
- Bread --- 400 Cals, 88g Carbs, 20g Protein, 4g Fat
- Natural PB --- 540 Cals, 24g Carbs, 21g Protein, 48g Fat
- Protein Shake with Milk --- 240 Cals, 6g Carbs, 48g Protein, 2g Fat
Milk --- 180 Cals, 24g Carbs, 18g Protein, 2g Fat

Meal 3
- 2 Grilled Chicken Breast --- 280 Cals, 2g Carbs, 56g Protein, 5g Fat
- 1 Cup Whole Wheat Pasta/Brown Rice --- 150 Cals, 31g Carbs, 4g Protein, 1g Fat
- 1 Cup Vegetable (Typically Brocoli) --- 120 Cals, 16g Carbs, 4g Protein, 0g Fat

Meal 4
- 2 Tuna Sandwiches with Salsa on Whole Wheat Pita
- Bread --- 400 Cals, 88g Carbs, 20g Protein, 4g Fat
- Tuna --- 100 Cals, 0g Carbs, 26g Protein, 1g Fat
- Salsa --- 40 Cals, 12g Carbs, 0g Protein, 0g Fat

Meal 5
- 2 Grilled Chicken Breast --- 280 Cals, 2g Carbs, 56g Protein, 5g Fat
- 1 Cup Whole Wheat Pasta/Brown Rice --- 150 Cals, 31g Carbs, 4g Protein, 1g Fat
- 1 Cup Vegetable (Typically Brocoli) --- 120 Cals, 16g Carbs, 4g Protein, 0g Fat

Meal 6 - Post Workout
- Protein Shake with Milk --- 240 Cals, 6g Carbs, 48g Protein, 2g Fat
- Milk --- 180 Cals, 24g Carbs, 18g Protein, 2g Fat
- Two Pieces Fruit (Typically Bananas)

Meal 7
- Casein Protein Shake with Milk --- 120 Cals, 3g Carbs, 24g Protein, 1g Fat
- Milk --- 180 Cals, 24g Carbs, 18g Protein, 2g Fat
- 1 Serving Natural PB --- 180 Cals, 8g Carbs, 7g Protein, 16g Fat

Notes:
- Due to my work schedule I am forced to work out late evenings typically 8PM - 10PM
- I try to space my meals out every 2 1/2 - 3 hours

Any insight/changes/tips would be greatly appreciated. The BB.com community as a whole as helped me immensely with all of the questions I have had this far, and I thank you for that. Thank you to those who respond to this thread in advance, and thank you for the motivation and encouragement to keep on going! I hope I structured the meal plan correctly. Any further questions I will be glad to answer! Thanks again!

[KouRon]

Looks good. Try it and see how you go, like everything.

[765]

My recommendation would be to eat eggs/lean protein sources as opposed to having so many shakes, also another serving or 2 of veggies wouldn't hurt. Also, instead of the natural PB you can buy bags of almonds/walnuts and the micros on those are a bit better. If anything I would just try to get another 1 or 2 solid protein sources in there.

[cbarry77]

My recommendation would be to eat eggs/lean protein sources as opposed to having so many shakes, also another serving or 2 of veggies wouldn't hurt. Also, instead of the natural PB you can buy bags of almonds/walnuts and the micros on those are a bit better. If anything I would just try to get another 1 or 2 solid protein sources in there.

Thanks for the input. So forexample replacing the shake in meal one with eggs. If I replace the PB with almonds/walnuts etc what do you recommend to replace the carbs with that I would loose by switching to full nuts

[765]

Thanks for the input. So forexample replacing the shake in meal one with eggs. If I replace the PB with almonds/walnuts etc what do you recommend to replace the carbs with that I would loose by switching to full nuts

I am just making recommendations because I prefer produce over anything canned/jarred. But I would just have some more whole grain pasta/bread or sweet potatoes/brown rice in place.

However, I still recommend having the solid sources of protein over the shakes. Have eggs/chicken breast in place of 2 or 3 of the shakes and see how you feel

[germaine07]

Are you aware that there is no need to space meals 2 1/2 - 3 hours apart?

[tden99]

Are you aware that there is no need to space meals 2 1/2 - 3 hours apart?

^this
I also would suggest not eating tuna everyday.
IMO a very boring diet, but if you like those foods go for it. I personally like ice cream and pizza with a varied diet.

[AlwaysTryin]

What's your caloric goal? Because your macros are quite a bit over ~3390 (if that's what you aimed for)

[racedoc]

I can relate to your fear, going on a bulk. I had a similiar story of weight loss and started a bulk recently after years of a relatively hellish existance at 9-10% (hypocaloric, carb-phobic, no gains in the weight room, tendonitis all over the place, etc). Looks like you have a good plan, but mainly I wouldn't worry too much about the risk of putting the weight back on. You will likely experience some great gains in muscle size and strength without much fat increase. Have to remember what you were eating at 260 pounds, compared to what a "cheat meal" for you looks like now - that's what I do and it's no comparison. You have a ton more control and knowledge about food and nutrition than you did in the past. I love having people call me a bodybuilder now, and not assume that either I am a marathon runner or have some type of cancer, which is what was happening at the lower BF.

Good luck with it, and be sure to update us as you progress - I think you'll be really pleased with the outcome!

[cassas00]

You say your Macro's are 231g of Protein but in those seven meals there is 379g which is ridiculous, you don't need more than 200g for 77kg

If that's off then are the rest of your diet?

You don't need that many meals, too many shakes and you don't need casein before bed.

A lot of small meals, spaced through out the day, with a post workout shake and a slow digesting portein shake before bed have all been disproved, read stickies!

[Tyler31622]

So much work... I wish I had time to plan out everything like that.


Brb Eating whatever to fill my macro's during bulk.

Brb eating Pizza, and Ice cream

Brb staying in calorie range

Brb lifts going up like crazy

Brb happy

Brb 2 big meals a day.

[cbarry77]

You say your Macro's are 231g of Protein but in those seven meals there is 379g which is ridiculous, you don't need more than 200g for 77kg

If that's off then are the rest of your diet?

You don't need that many meals, too many shakes and you don't need casein before bed.

A lot of small meals, spaced through out the day, with a post workout shake and a slow digesting portein shake before bed have all been disproved, read stickies!

Thats why I posted here, for help with the diet aspect. So any help would be appreciated.

[germaine07]

Thats why I posted here, for help with the diet aspect. So any help would be appreciated.

Are you disregarding all the posts above already privding helpful information?

[cbarry77]

Are you disregarding all the posts above already privding helpful information?

Not at all, and to answer your earlier post every 2 1/2-3 hours is just a time frame that works best for me, and that I have been doing for quite some time. Totally open to any other ideas you may have. Nothing I do is set i stone.

[germaine07]

Not at all, and to answer your earlier post every 2 1/2-3 hours is just a time frame that works best for me, and that I have been doing for quite some time. Totally open to any other ideas you may have. Nothing I do is set i stone.

Well you only require ~160g protein & 80g fat, so all your remaining calories can be filled in a combination of macros that best suits you.

[cbarry77]

What's your caloric goal? Because your macros are quite a bit over ~3390 (if that's what you aimed for)

These are the numbers I got in terms of Caloric Goals.

Lean Body Mass 70.17
Body Fat % 9
Basal Metabolic Rate 1886
Total Energy Expenditure 2829
Estimated Bulk Cals 3394



Protein 231g
Fat 116g
Carbs 424g

[Lincoln Biscuit]

Correct protein intake, a calorie surplus and enough of whatever nutrients help you maintain training intensity is what your looking for. How you get there isn't that important. If your so busy or you lack hunger then shakes are fine: its all personal preference. I prefer whole food meals but only because they are cheaper and i have enough time to eat them. If you arn't a big eater then there is no problem with having lots of small meals. There is also no problem with delaying them and having fewer larger meals if it fits into your schedule and you can do it consistently. Start with protein and calorie needs and then do whatever fits you personally.

If you want to gain muscle at a decent rate then you will have to gain some fat. Unless you want to gain 5lbs of muscle a year then you will put on some fat. It's much better to put on an 'acceptable' amount of fat with optimum muscle gain and cut it off later, than it is to try and bulk without putting on any fat IMO.

[cbarry77]

Correct protein intake, a calorie surplus and enough of whatever nutrients help you maintain training intensity is what your looking for. How you get there isn't that important. If your so busy or you lack hunger then shakes are fine: its all personal preference. I prefer whole food meals but only because they are cheaper and i have enough time to eat them. If you arn't a big eater then there is no problem with having lots of small meals. There is also no problem with delaying them and having fewer larger meals if it fits into your schedule and you can do it consistently. Start with protein and calorie needs and then do whatever fits you personally.

Focus was clearly on the protein as I take in way more than I need to throughout the day. The way I eat the meals now does seem to fit my schedule best. The amount of shakes are so high because I typically eat out of a truck throughout the day where it becomes difficult to cook and prepare meals. I just want to make sure I am doing things right to avoid ending up back where I was. Thanks for the input.

[Lincoln Biscuit]

Focus was clearly on the protein as I take in way more than I need to throughout the day. The way I eat the meals now does seem to fit my schedule best. The amount of shakes are so high because I typically eat out of a truck throughout the day where it becomes difficult to cook and prepare meals. I just want to make sure I am doing things right to avoid ending up back where I was. Thanks for the input.

Then i don't see a problem with what your doing at the moment tbh. The only thing i may worry about is if your sat in a truck all day you may want to reduce the calories a bit. Maybe by 5%.

[cbarry77]

Then i don't see a problem with what your doing at the moment tbh. The only thing i may worry about is if your sat in a truck all day you may want to reduce the calories a bit. Maybe by 10%.

Lots of lifting and moving throughout the day, just never by a kitchen long enough to heat up a meal.

[Lincoln Biscuit]

Lots of lifting and moving throughout the day, just never by a kitchen long enough to heat up a meal.

You don;t have to worry about it then m8. You may even have to increase calories if your doing a lot of lifting etc. Your calculations are pretty sound. As someone whos gone from 6% to 20% body fat, I can tell you that it takes a lot of time to gain the amounts of bodyfat that you are worried about. Certainly weeks, more often months of constant big overeating. Your not doing that so don't worry about it . Good luck m8ty

[AlwaysTryin]

These are the numbers I got in terms of Caloric Goals.

Lean Body Mass 70.17
Body Fat % 9
Basal Metabolic Rate 1886
Total Energy Expenditure 2829
Estimated Bulk Cals 3394



Protein 231g
Fat 116g
Carbs 424g

So once again, are you aiming to consume 3600 calories then?

[SA1705]

Many people are hesitant with starting a bulk after losing weight. But I would be more concerned about what ALWAYSTRYIN and others have pointed out - your calorie calculations are off quite a lot.
Protein/Carb 1g = 4kcal
Fat 1g = 9kcal

Your macros put you around 3664, like menitoned above, which is quite a large surplus.

I prefer to increase calories to gain 1-2lb/month when looking to gain muscle, or a daily surplus b/e 100 - 250kcal over maintenance.

But the latter statement is my preference. Also, it has been studied various times and concluded that meal freqeuncy is irrelevant. Many people find more benefits to larger meals, less frequent (1-3/day). Also IIFYM is fine, but satiety does play a factor at some point if the individual has a tendency to binge... so if you feel more comfortable eating those foods, that is fine, but know that working any food in your macros will produce similar results pending your workout routine is sound, adequate rest, etc......

[cbarry77]

So once again, are you aiming to consume 3600 calories then?

Looking to consume enough to cleanly bulk I posted the diet as a reference to build off of, am looking for help to get to where it needs to be.

[AlwaysTryin]

Looking to consume enough to cleanly bulk I posted the diet as a reference to build off of, am looking for help to get to where it needs to be.

You said ~3394 calories to bulk. So why not consume 3400 to start instead of 3600?? Then adjust as needed