While I'm not new to working out, I am fairly new to making and following a structured diet. I'm currently 6'1" and around 175 pounds with ~15% BF. Ideally, I'd like to be around 200 pounds w/ intent to cut, so a bulk is in need. I've laid out a meal plan for myself which was essentially created from the suggestions of others and then modified to my liking. Here's what I've been doing for the past couple of days:
Breakfast - 50g rolled oats w/honey and berries, glass of whole milk, 3 raw eggs
Snack - English breakfast tea, 50g of peanuts
Lunch - Chicken breast sandwich w/ spinach, tomatoes, cucumbers, olives, and dressing, glass of whole milk, multivitamin, and 3x strength fish oil
Pre-workout - 50g rolled oats w/ honey and berries, glass of whole milk
Post-workout - 2 scoops whey isolate mixed w/ water and 2 tbsp. olive oil and 5g creatine
Dinner - 8oz. chicken breast w/sprouted multi-grain bread and a glass of whole milk
Before bed - 2 tbsp. olive oil and 3 raw eggs
At the end of the day this comes out to around 3800+ calories and close to 300g of protein. I did some research and it looks like for my stats it's recommended I get around 3400 or more calories per day for bulking. Personally, I think it covers a lot of nutritional areas and I'm quite happy with it. What do you guys think of what I have so far? Should I add anything? Take anything out? I also workout 4x/week. Thanks!
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Thread: Good Diet for Bulking?
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06-18-2014, 09:24 AM #1
Good Diet for Bulking?
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06-18-2014, 09:26 AM #2
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Sounds terrible.
I'd discard the whole thing & substitute it with foods that actually taste good.�USMC (2009-2013) �
â–¬ *Former* Wanna-Be Powerlifter : Best Total : 1300 (440/320/540) @ 168lbs BW (W/ Wraps) â–¬
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06-18-2014, 09:28 AM #3
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06-18-2014, 09:32 AM #4
Why not? You will more than likely quite once you get sick of eating bland foods? Why 300 g of protein? I recommend heading to this sticky http://forum.bodybuilding.com/showth...hp?t=156380183 and learning some nutrition basics. It helped me a lot!
CyclONEnation
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06-18-2014, 10:08 AM #5
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06-18-2014, 10:30 AM #6
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06-18-2014, 10:39 AM #7
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06-18-2014, 11:04 AM #8
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06-18-2014, 11:35 AM #9
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06-18-2014, 11:43 AM #10
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Actual fun food? Things you like. Things with variety, flavor, that fill you up, and aren't filled with oil, protein powder, and raw eggs.
Why not a kickass omelet with those eggs? Some veggies and cheese. Maybe some salsa and other crap.
Pick foods you like and enjoy that fulfill your micro, macro and caloric needs for the day.
Actually enjoy your foods and you'll do a lot better.
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06-18-2014, 11:48 AM #11
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when i first read it, i assumed OP was taking the olive oil and raw eggs and putting them into a skillet.
i could be wrong tho.
although its a bro food or whatnot, i prefer chicken over many other meats.
just vary the cooking method and i never get tired of it, plus its pretty cheap here.Iron & Ice Cream.
Stop Bitchin.
Shred.
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06-18-2014, 12:00 PM #12
Idk I'd Cook the eggs in some butter, then use some of the fats I wasn't for some cheese, mix in some veggies. Have a nice omelet, can also bake this and have a slice in the fridge for a quick breakfast add.
The most important aspect of weight training; whether for the athlete, bodybuilder, or average person is to better ones health and ability without injury. - Bill Pearl
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06-18-2014, 12:08 PM #13
Legit LOLed at this. Listen to what others have said OP. There are no magic foods and eating a bland horrible diet isn't going to get you better results than eating a sensible diet. Harder doesn't always mean better.
And cook your damn eggs. Grassfed butter used to cook scrambled eggs would be fat more delicious and a better choice than this bizarre olive oil raw eggs thing. Throw some veggies in and maybe some cheese and you have a real meal.
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06-18-2014, 12:08 PM #14
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06-18-2014, 12:18 PM #15
At 15% body fat you should really try and lower that before you start bulking....cut until you reach a relatively lean bf percentage
you need 144g of protein at most for your current weight and you're having 300g....
waste of money given protein is the most expensive macro
tea with peanuts really? lmao
No need for pre and post workout, and I bet you think you need 6 meals per day and are "eating clean" to "rev your metabolism" correct? Last your body won't fall into catabolism if you don't eat protein before bed.
learn some basics OP
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06-18-2014, 12:30 PM #16
I would recommend you check out the example meal plan on this site: Click
It´s meant for bulking, I haven´t used it personally, but it looks good.
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06-18-2014, 12:34 PM #17
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06-18-2014, 12:40 PM #18
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06-18-2014, 12:47 PM #19
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06-18-2014, 01:19 PM #20
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06-19-2014, 06:10 AM #21
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06-19-2014, 06:41 AM #22
A quote from the link that HittingHard posted...
Do I need this supplement; do I need fish oil or the latest mega anabolic protein powder???
Not to mention carbs… The quick answer to all of this: NO
Meal #6: Post workout shake, Whey + This Supplement (Highly recommended!)
EDIT:
1) Just calculate your macros/TDEE with this sticky: http://forum.bodybuilding.com/showth...hp?t=156380183
2) Eat at a 10-20% surplus. (That's how you gain weight/muscle)
3) Make sure that you're also eating the daily minimum for fat and protein.
4) Eat food. Don't follow a meal plan. Eat when you're hungry, and when it's convenient.
5) Meal frequency has a negligible effect at best. All that matters is your intake at the end of the day.
6) Forget about bro-tastic foods that don't taste good. You may not care for taste now, but you sure as hell will next month.Last edited by TypeNirvash; 06-19-2014 at 06:51 AM.
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06-19-2014, 07:28 AM #23
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06-19-2014, 10:21 AM #24
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