Bulking Diet 7'000 Cal

[ryanxuk]

Currently on a 7'000 calorie bulking diet, I would appreciate feedback, I train doing only weightlifting for 2 hours 3 times a week with no cardio and I have gone from 180lbs to 223lbs in 6 weeks, some of this was due to muscle memory as I lost some weight due to digestive problems in 2013 but I have now fixed these problems using Indian herbal medicine. However my body fat has gone from 9% to 15% in this bulking process, I would appreciate some feedback on my diet. Am I gaining too quickly? I can see a slight outline of my abs when I tense and my arms feel hard. I would like to get to 260-280lbs, should I cut when I reach 240 to shred fat or should I just keep bulking until I reach my goal?

Maintenance Rate for 225lbs
3200 Calories
472 Carbs
112 Grams of Fat

Breakfast
2 Cups of Oats - 1160 Calories, 30G protein, 24G fat, 180G of carbs
4 Eggs - 330 Calories, 30G protein, 24G fat

Mid Morning
Whey Protein - 240 Calories, 50G Protein, 2G fat
Instant Oats - 300 calories, 10G Protein, 8G fat, 5G carbohydrates
Banana x 2 - 400 Calories, 4G Protein, 2G fat

Lunch
Gammon Steak - 300 Calories, 30 Protein, 21G fat
Wholewheat Pasta - 650 Calories, 26G Protein, 120G Carbs, 40G Fat

Mid Afternoon
Tuna Steak - 100 Calories, 25G protein
Pork Chop - 250 calories, 30G protein, 15g fat

Dinner
3 Pieces of Fish - 330 calories, 75G protein
3 Jacket Potatoes - 834 Calories, 21G Protein, 189G Carbs

Evening
4 Chicken - 1100 Calories, 150G of Protein, 60G fat
4 Pieces of bread - 400 Calories, 16G of Protein, 70 Carbs, 6 Fat
4 Pints of Whole Milk - 1280 Calories, 64G Protein, 100G Carbs, 64G Fat

Calories - 7674
Protein - 561 Grams
Fat - 266 Grams
Carbs - 711 Grams

[lefteris7]

If natty then good luck with your unnecessary fat gains and wasted protein goals of 2014.

[necon76]

43 pounds in 6 weeks? You're getting fat as hell.

[chamelious]

Maintenance Rate for 225lbs
3200 Calories

Sensible max bulking cals: 3840, sensible max protein, 225g-337g.

You're eating far too much, you're gaining FAR more fat than muscle.

/thread.

[InItForFitness]

43 pounds in 6 weeks? You're getting fat as hell.

This^

You stated maintenance is 3,200 calories, so you should be taking in around 3,600-4,000 calories a day, NOT 7,000.
If you jumped 6 % bodyfat in 6 weeks, and gained 43 lbs YOU ARE GAINING WEIGHT WAY TOO FAST.

Also I'm noticing your diet is incredibly deficient in fruits and vegetables.

-Cut WAY back on the calories
-Add fruits and veggies

[notdisappoint]

How can you even eat all that?

I'm curious, how did you come up with this number/meal plan?

[Gxp23]

I am curious....

If you are not natty, I would hope you would be experienced enough to know when to cut etc....

If not, I am seriously impressed at the ammount of food you are putting a way, but why such a huuuuuuuuuuuuuuuuuuuuuuuuuuuge surplus?

[AlwaysTryin]

Celltech

561g protein lol

[GrowMacGrow]

2 cups of oats equating to 1160 calories? you sure?

[AlwaysTryin]

2 cups of oats equating to 1160 calories? you sure?

And 2 banana = 400? Lol

[ryanxuk]

How can you even eat all that?

I'm curious, how did you come up with this number/meal plan?

I just decided that I needed to eat every two hours and eat a lot if I was going to achieve my goal. My chest and traps have grown a lot, almost to the point that they also poke out more than the stomach which makes it look more balanced. After or during workouts, I can still see the veins in my forearms, vein in my neck and I can sometimes see the vein in my bicep.

I was thinking that instead of doing a slow leaner process of bulking over a long time, I can just do extreme phases of bulking and cutting for 10 to 12 weeks at a time. That way I can reach my goal quicker, although it will be more strain on the body and be the more difficult over lean bulking. I am currently bulking for 12 weeks and I am hoping I can reach 240-250 by that time. My biceps are 17 inches cold but I feel they tend to lag more compared to my traps, back and chest, my goal is to have large traps, back and chest with 20 inch biceps.

My Current Routine is as follows, alternating every week.

Workout A - Back
Squat - 5x5
Bench Press - 5x5
Stiff Legged Deadlift - 5x5
Barbell Row - 5x5
Forward Row - 5x5
Pull Up - 5x10
Chin Up - 5x10
Barbell Curl - 5x5
Incline Curl - 5x5
Dumbell Curl - 5x8
Farmer Walk x3

Chest
Squat - 5x5
Bench Press - 5x5
Push Press - 5x5
Incline DB Press - 5x5
DB Press - 5x5
Pec Deck Fly - 5x5
Diamond Push Up - 5x20
Wide Grip Push Up - 5x20
Dips - 5x20
Barbell Curl - 5x5
Incline Curl - 5x5
Dumbell Curl - 5x8

Workouts last around 2 hours and rest tends to be between 20 seconds on smaller moves like barbell back rows which I do with around 250lbs and incline curls, I tend to use 55lb dumbells in each arm. I must admit I am covered in sweat after each workout and I think this has helped in keeping fat gain minimal.

I am happy with my progress and I don't mind being this body fat but I don't want to gain any more body fat, Could I simply stick with diet and just add a couple of cardio sessions?

[Gxp23]

There is only so much muslce you will gain at a time, after that it is just all fat, and with the surplus you are running, you are just gaining fat and more fat, there will be no extra muscle to be gained by doing this.






Unless.

[ryanxuk]

Also I should mention that I am not competing for any sports or fitness goals, I just want to be big and strong as in having. Although I understand some powerlifters get too fat and that is why I want to keep fat gain to a minimal, lean bulking doesn't interest me but I am still trying to eat as clean as possible.

[Gxp23]

Also I should mention that I am not competing for any sports or fitness goals, I just want to be big and strong as in having. Although I understand some powerlifters get too fat and that is why I want to keep fat gain to a minimal, lean bulking doesn't interest me but I am still trying to eat as clean as possible.

You are maximizing fat gain at this rate, eating clean means only eating a small surplus, you are eating a huge one.

[necon76]

you are eating a huge one.

lol

[HealingHands8]

but I am still trying to eat as clean as possible.

If only specific food choices governed weight changes hey

[ryanxuk]

You are maximizing fat gain at this rate, eating clean means only eating a small surplus, you are eating a huge one.

What would you suggest that I cut from the diet? My reccomended intake for carbs is 400, I would like to stay at 5'000 calories at least and 400 grams of protein.
I took the data regarding bananas from the Nutritional data website, however I looked at the packet of oats personally to check the calories.

[chamelious]

What would you suggest that I cut from the diet? My reccomended intake for carbs is 400, I would like to stay at 5'000 calories at least and 400 grams of protein.
I took the data regarding bananas from the Nutritional data website, however I looked at the packet of oats personally to check the calories.

You can only gain a certain amount of muscle, usually people say 1-2lbs a month MAX, more like 0.5-1. Eating enough cals to put on more weight on this is a WASTE of time unless you WANT TO ADD FAT. Why would anyone want that.

5000 cals is still 1k more than you need.

[ryanxuk]

2 cups of oats equating to 1160 calories? you sure?

Hmm I will double check the packet of oats, I may have done a miscalculation on them. I'm almost out of oats so I can't measure them but I think I have definitely made a miscalculation there. I think a cup is 150 grams so 2 cups would be 300 grams, I will double check it later but I am sure it would be around half of what I stated.

However I think the other calculations I did are accurate as I read the bags that they were in. I got the information regarding the bananas from Nutritional data so this may also be wrong, I suspect that 2 bananas is closer to 200 calories.

[WonderPug]

I just decided that I needed to eat every two hours and eat a lot if I was going to achieve my goal.

I guess if your goal is to very rapidly achieve morbid obesity and destroy your health, your plan will work and it will work rapidly.

[ryanxuk]

I could knock the bacon steak and pork chop on the head, have just chicken instead of chicken sandwiches and perhaps try 2 pints of milk a day instead of 4 and do low intensity walking for 45 minutes on days that I don't work out.

What do you think about that?

[WonderPug]

What do you think about that?

I think you're either trolling or you need to make sure you have excellent medical insurance.

[HealingHands8]

I could knock the bacon steak and pork chop on the head, have just chicken instead of chicken sandwiches and perhaps try 2 pints of milk a day instead of 4 and do low intensity walking for 45 minutes on days that I don't work out.

What do you think about that?

Why don't you just work out your TDEE & eat a 10-20% surplus from a range of whole foods?

[ryanxuk]

Why don't you just work out your TDEE & eat a 10-20% surplus from a range of whole foods?

Well I think that's such a long process, It will take me about 10 years to get to 260lbs like that. Many power-lifters and big guys have much bigger guts than me. I am naturally lean, like I said, I can still see an outline of my abs when I tense and veins in my arms when I work out so when I cut, my arms feel hard even on rest days. I have added a little body fat but I have made a lot of progress in my chest and traps so it looks balanced.

[ryanxuk]

I saw pictures of Lee Priest and he had a huge body fat when he was bulking off season but when he was on season, he was shredded. I'm sure most bodybuilders use this method of extreme bulking and cutting as opposed to lean bulking over many years.

Look at film stars like Christian Bale, he ate a huge surplus for Batman Begins and managed to cut down to a bulky but lean 220lbs in a year. I know lean bulking is a lot healthier but it seems like such a long process, Vin Diesel supposedly lean bulked and it took him 10 years to build his body.

[Grinese24]

180 to 280? In 12 weeks? I feel for your liver

[Gxp23]

lol

Grow up lmao.

What would you suggest that I cut from the diet? My reccomended intake for carbs is 400, I would like to stay at 5'000 calories at least and 400 grams of protein.
I took the data regarding bananas from the Nutritional data website, however I looked at the packet of oats personally to check the calories.

I would suggest eating a diet comprised of foods you enjoy eating while maintaining a sensible calorie surplus, meeting you macro nutrient minimums each day while also eating adequate micro nutrients with it.

An ideal surplus is anywhere between 10-20% more than your maintenance/TDEE.

You can only gain a certain amount of muscle, usually people say 1-2lbs a month MAX, more like 0.5-1. Eating enough cals to put on more weight on this is a WASTE of time unless you WANT TO ADD FAT. Why would anyone want that.

5000 cals is still 1k more than you need.

[Gxp23]

I saw pictures of Lee Priest and he had a huge body fat when he was bulking off season but when he was on season, he was shredded. I'm sure most bodybuilders use this method of extreme bulking and cutting as opposed to lean bulking over many years.

Look at film stars like Christian Bale, he ate a huge surplus for Batman Begins and managed to cut down to a bulky but lean 220lbs in a year. I know lean bulking is a lot healthier but it seems like such a long process, Vin Diesel supposedly lean bulked and it took him 10 years to build his body.

You are missing a few vital components when comparing to Lee Priest, one of them is experience, the others can get you banned for talking about.

Christian Bale is an actor who takes his roles to the extreme, in the machinist he almost killed himself trying to make weight, and with batman, I am sure he was never that heavy, 200 max I think.

[EjnarKolinkar]

I guess if your goal is to very rapidly achieve morbid obesity and destroy your health, your plan will work and it will work rapidly.

Why don't you just work out your TDEE & eat a 10-20% surplus from a range of whole foods?

Well I think that's such a long process, It will take me about 10 years to get to 260lbs like that. Many power-lifters and big guys have much bigger guts than me. I am naturally lean, like I said, I can still see an outline of my abs when I tense and veins in my arms when I work out so when I cut, my arms feel hard even on rest days. I have added a little body fat but I have made a lot of progress in my chest and traps so it looks balanced.

No, it won't take 10 years brah. 225 to 260 in a 20% surplus for a 2500 calorie diet would likely take less than 9-10 months even with the little creep up in TDEE from the gains.

[Joonyer]

lol

I'm sure I read somewhere about the creation of fat cells meaning it's easier to get fat again in future... something to do with gaining extra cells to store the fat, but then when you lose weight they "empty" but don't disappear.

I'm sure someone can explain it in a less bro-tastic way, but I can't think of any scenario where a 7,000 calorie bulk has any logic to it whatsoever. And inb4 "you're 160lbs" - it's all info taken from the stickies.