good bulking diet? or not? Advise Please!

[wildman536]

I am a male

5'7, 150lbs, 5%BF, 21 yrs old.

I think i am a meso but i used to be an endomorph so my metaoblism may be a bit slow but ive been on a 7 meal a day low carb cutting program and have lost some weight and it seems to be staying off so I MAY HAVE SHIFTED MY METABOLISM HIGHER?

Id like to put on some muscle mass big time so tell me whats going on here.

I take Animal pac vitamins, creatine, and Mag-10 by biotest.

I hit the gym 7 days a week, one bodypart a day, usually 4 to 5 days apart. (IE chest then four days later i do chest again) So it is rested and ready.

My diet looks like this:

Breakfast: 3/4 cup oats
10 egg whites
= 395 cals, 41 carbs, 30 prot, 5 fat

#2. post workout shake usually a Pure Pro
= 180 cals, 2 carbs, 40 prot, 0 fat

#3. chicken breast
6 egg whites
green beans
1 whole wheat toast
3 cups salad (vinegar dressing)
=397 cals, 29 carbs, 44 prot, 4 fat

#4. 4.5 cups salad
1 can tuna
= 266 cals, 24 carbs, 32 prot, 3 fat

#5. Myoplex Regular shake
1 cup skim milk
= 370 cals, 37 carbs, 51 prot, 2 fat

#6. 8 oz ground turkey
green beans
3 cups salad (vinegar dressing)
1 whole wheat toast
= 455 cals, 29 carbs, 44 prot, 14 fat

#7. Before bed- Met-rx APM 60 shake
= 300 cals, 8 carbs, 60 prot, 4 fat

Totals= 2413 cals, 182 Carbs, 301 prot, 28 fat.

I usually end up eating every 2 to 2 1/2 hrs./ Is that too close?

The reason my protien is so high is because the Mag-10 says to up your protien to around 300 because your protien syntheses is higher when you take it.

So if anybody has any suggestions, comments or anything at all to say about this tell me please. I was thinking about changing my oats from 3/4 cup to 1 cup. For breakfast.

Also is 60 grams of protien too much at one time? Especially before bed?

I want to put on some serious muscle.

If i need to add how do i need and where do i need to add it? Bigger meals?

[wildman536]

I did a bodyfat test on an electric tester and it said 1.6% so i dont know if its 5 or not its probally between 2 and 5%.

[foofighter]

Well first off, 5% is not meso - it's very ecto.

Next don't rely on these electric scales too much, the best is an old fashion caliper taken by someone who knows what their doing.

I bet your somewhere around 6-8 % actually

Your workout seems like overtrainign without even seeing your split - where's your rest days? Muscle grow out of the gym - not in. Think of sleep and rest days as the only time your muscle will grow, and your thinking will reverse once you see better results. Your muscle's aren't the only thing that need rest - what about your cental nervous system and overall psycological makeup - 7 days a week is a setup for failure!

Try a spilt like

Day 1 - Chest , Tri's
Day 2 - Legs
Day 3 - Rest
Day 4 - Back, Bi's
Day 5 - Rest
Day 6 - Shoulders, Abs
Day 7 - Rest

... or something like that - whatever works for you but by all means not 7 days in a row.... you'll lose your motivation when you see no great results

I think your calories may be too low right now - you could stay where you are for a little while but I bet you'll need to increase to 3000 or plus to see and serious gains (along with working out of course - don't want to put on weight for the sake of the scale, we're after lean mass here)

I'd opt in the vitamin department for a cheaper solution, like a good multivitamin and supplement with zma, vitamin c, e, and a b- complex.

Supplement wise, I'd get some glutamine (peptides preferable) and throw that in with your after workout shake, together with pure creatine monohydrate - you don't need the expensive sugary stuff - just plain creatine and some dextrose, which makes the after workout shake and excellent delivery solution (provided you add carbs to yours - talked about later) - also consider some BCAA.

Water, and sleep - make sure you get enough of both 7-8 hours and 1-1.5 gals minimum.

Next: Diet

CARBS CARBS CARBS! You need to increase your carb intake big time and way lower your protein. Muscle is built with carbs - your level need to be around 375-450 grams per day and only 150-200 of protein. Of course the maufacturers will tell you more protein is better, they want you to use more of their product if you don't know what your doing! Shoot for 1-1.5 times your bodyweight for protein - everything else is changed to fat, gas or some form of waste.

Consider adding some better low glycemic carbs like sweet potatoes (yams), brown rice, wheat pasta, all bran - bran cereals, barley, the list goes on...your solution of salad is not a good one.

Breakfast: 3/4 cup oats
10 egg whites
= 395 cals, 41 carbs, 30 prot, 5 fat

Good - but throw in a tablespoon of flax oil

#2. post workout shake usually a Pure Pro
= 180 cals, 2 carbs, 40 prot, 0 fat

Where's your carbs - the most important thing is to get your glycogen levels up, all the protein in the world will do nothing for synthesis without a good insulin spiking hi gi carb post workout - get some dextrose and maltodextrin or a gatorade powder mix at least 60 grams of carbs for your weight

#3. chicken breast
6 egg whites
green beans
1 whole wheat toast
3 cups salad (vinegar dressing)
=397 cals, 29 carbs, 44 prot, 4 fat

Good - make sure it's no more than 45min to 1 hour after workout drink

#4. 4.5 cups salad
1 can tuna
= 266 cals, 24 carbs, 32 prot, 3 fat

Forget the salad, get some broccoli in there

#5. Myoplex Regular shake
1 cup skim milk
= 370 cals, 37 carbs, 51 prot, 2 fat

Good, but there are cheaper ways to get 370 calories - all bran, raisin bran, shreeaded wheat

#6. 8 oz ground turkey
green beans
3 cups salad (vinegar dressing)
1 whole wheat toast
= 455 cals, 29 carbs, 44 prot, 14 fat

Again dump the salad and get some fibrous green , non leafy vegetables in there, salad is mostly water and very little nutrient value in coparison

#7. Before bed- Met-rx APM 60 shake
= 300 cals, 8 carbs, 60 prot, 4 fat

A cheaper solution would be a tablespoon of flax oil, a cup of cottage cheese, and some peanut butter - has fat and carbs from flax and casein in cheese to slow protein absorption and cottage cheese has glutamine which is best at night


I think you may be suffering from after cutting, carb fat phobia. The only way to gain muscle is put on a little fat with it, then cut it later. Carbs are your friend when building mass.
Hope this helps!

Use some common sense too, do you think guys get huge eating alot of salad !

[wildman536]

hey thanks man, but seriously i really am less than 5% i swear.
As for the extra calories do i just need to add things to my meals or what? I dont know.

[foofighter]

well, by subbing in pasta, broccoli, yams, brown rice, etc...you won't have a problem reaching the calorie limit...

[Roniboney]

I am a male

5'7, 150lbs, 5%BF, 21 yrs old.

I think i am a meso but i used to be an endomorph so my metaoblism may be a bit slow but ive been on a 7 meal a day low carb cutting program and have lost some weight and it seems to be staying off so I MAY HAVE SHIFTED MY METABOLISM HIGHER?

Id like to put on some muscle mass big time so tell me whats going on here.

I take Animal pac vitamins, creatine, and Mag-10 by biotest.

I hit the gym 7 days a week, one bodypart a day, usually 4 to 5 days apart. (IE chest then four days later i do chest again) So it is rested and ready.

My diet looks like this:

Breakfast: 3/4 cup oats
10 egg whites
= 395 cals, 41 carbs, 30 prot, 5 fat

#2. post workout shake usually a Pure Pro
= 180 cals, 2 carbs, 40 prot, 0 fat

#3. chicken breast
6 egg whites
green beans
1 whole wheat toast
3 cups salad (vinegar dressing)
=397 cals, 29 carbs, 44 prot, 4 fat

#4. 4.5 cups salad
1 can tuna
= 266 cals, 24 carbs, 32 prot, 3 fat

#5. Myoplex Regular shake
1 cup skim milk
= 370 cals, 37 carbs, 51 prot, 2 fat

#6. 8 oz ground turkey
green beans
3 cups salad (vinegar dressing)
1 whole wheat toast
= 455 cals, 29 carbs, 44 prot, 14 fat

#7. Before bed- Met-rx APM 60 shake
= 300 cals, 8 carbs, 60 prot, 4 fat

Totals= 2413 cals, 182 Carbs, 301 prot, 28 fat.

I usually end up eating every 2 to 2 1/2 hrs./ Is that too close?

The reason my protien is so high is because the Mag-10 says to up your protien to around 300 because your protien syntheses is higher when you take it.

So if anybody has any suggestions, comments or anything at all to say about this tell me please. I was thinking about changing my oats from 3/4 cup to 1 cup. For breakfast.

Also is 60 grams of protien too much at one time? Especially before bed?

I want to put on some serious muscle.

If i need to add how do i need and where do i need to add it? Bigger meals?

ok 28 grams of fat is not enough to build muscle imo.It looks to me like you have an inconsitent macronutrinet split for your goals.Try and go with a split that 45 30 25 of carb protein fats .So thats 337.5 grams of carbs 225grams protein and 83 grams fat per day if you were to listen to everyone advice and eat 3000 cals.Seriosly keep your calories high but keep them clean and you should gain too much fat.Plus if your at a low bf and have been low carbing it your body will go through a huge growth phase for about 2 weeks.Then its gonna adapt to your calorie level and then its going to start gaining fat.Counter this by doing an anabolic burst diet.Feed your body bulking calories for 2 weeks then cut or maintain for 2 weeks and then start the process again.Its slow but i used it to get from 130lbs to 165 in the past. 154 lbs now with 13% fat due to going over to africa to work on a mission for 2 months.

But anyways seriosly take a leap of faith and try this.If it doesn't work for you then discontinue it and try something else but remeber that ''passion without fire is better than knowledge on ice''

For eating every 2 hours thats fine as it take at lest 1.5 hours for your body to digest food(do not eat and then go workout within 1.5 hours as your body requires a lot of energy to digest food, more than it need to lift weights so don't do it.) .If your eatingevery 2 hours invest in a good tupperware set and be prepared to have people look at you in horror as they see you put 1000 calories in your mouth 10 times a day.I'm joking but you know what i mean.

Heres a sample 3000 cal diet that i used in the past for some good gains(i gained 20 pounds in 6 weeks after a 6 weeks cut)

6:00am-Breakfast: 100 grams oats(370 cals,10 protein,66 carb,5.5 fat),1 scoop whey(110 cals,3 carbs,24 protein,1.5 fats),100 grams blueberries(32 cals,7 carbs),100grams frozen strawberries(35 cals,10.1 carbs,0.5 protein, fat 0.2) 550 cals(Protein:34.5,Carb:86,Fats:7.2)


9:00am-Post workout:50 grams oats(182.5 cals,33 carbs,5 protein,5.5 fats),1 banana(136 grams)(121 cals,protein1.5,carb31.1,fat0.4) ,1 scoop whey(110 cals,3 carbs,1.5 fat,24 protein) 413cals(Protein:30.5,Carb:67.1,Fat:7.5)

10:00am-Post workout meal:2 slices wholegrain/wholewheat bread(168 cals,protein7.6,carb30.4,fat1.6,5 fibre),4oz chicken breast(110 cals,1.5 fat,24 protein),2 tbsp light mayo(1 fats,24 cals,3.4 carbs,0.2 protein)
300 cals(Protein:31.8,Carb:33.8,Fats:4.1)

12:00am-Lunch:3 slices ww bread(252 cals,11.4 protein,45.6 carb, fat 2.6,),100grams tuna(1 tin)(105 cals,25protein,0.5fat),light mayo 4 tbsp(48 cals,2 fats,6.8 carb, Protein 0.4),2 tbsp salsa(10 cals,3 carbs) 415 cals(Protein:36.8,Carb:55.4,Fat:5.1)

2:00pm-Dinner:4oz chicken breast(110cals,Protein24,Fat1.5),300grams frozen veg(90-100cals,22carb,6rotein,1.5fat),3/4 cup brown rice(163.5cals,Carb34.35,Protein3.375,Fat1.2) 400cals(Protein:29.875,Carb:56.35,Fat:3)

4:00pm-Snack: 600grams frozen veg(200cals,41carb,protein12,fat3),4oz chicken or turkey(110 cals,24protein,1.5fat),5 omega 3 fish oil tablets(45 cals,5grams fat),1 tsp oil(4.5fat,44 cals) 400cals(Protein:24,Carb:41 ,Fat:10.5)

6:00pm-Snack: casein pancake 1 scoop casein protein(130 cals,24 protein,4 carb,1 fat),2 egg whites(30 cals,7 protein) 200cals,31 protein,3.5 fat, 8 carb

9:00pm-snack:1 pot low fat cottage cheese(240 cals,32.6protein,4.5fats,13.5carb),canderal,100gra ms blueberries(32 cals,7carbs),5 omega 3 tablets(5g fat,45 cals) 325cals(Protein:32.6,Carb:21.5,Fats:9.5)




3000 calories, Protein: 220, Carb: 375, Fat: 50

Macro nutrient amounts: Protein 35% Carbohydrate: 45% Fat: 20%

I did advise a different macro split for you just to begin with but there are lots of choices to choose from mate.
40 40 20 p,c,f my one above ,a keto bulk for lean mass without fat gains(bear in mind that this is slow enough,the hardest thing you've ever done for 2 weeks but ultimately very fun when you eat carbs in excess(im talking pizza ,bagels and all that **** for 24-36 hours at the weekends) .Keto is 65% fat,30% protein and 5% carbs.My keto diet is 60% fat 35% protein and 5 % carb but that cos i've done it before and have judged my body's response.

Also bear in mind that the carbs i have in the forms of veggies and berries should not really be counted as they contain lots of fiber and take more energy to break down in your body than the give you.

I think that your supplements are pretty good seeing as your getting all your minerals and **** from them.I know some of the info i've put up here is going to get some hate on it but i just thought i give my full attention to this comment rather than a half assed 2 sentence comment.

Good luck

[Roniboney]

oh also don't listen to what everyone says about the necessity of carbs.They help and work a hell of a load especially post workout but contrary to popular belief you can achieve protein synthesis woth a huge insulin spike caused by simple carbs post workout.I wouldn't advise training for mass without carbs but its not necessary.

In the diet plan i put up i placed high g.i and low g.i carbs in the p.w.o meal as a combination of the 2 can work very well for meso-endomorphs like ourselves.Try **** like bagels with ur whey made up into a kind of spread(add a little water to it and stir until its like a batter) with the bagel toasted for a kind of cheat/treat post workout meal if you find you have cravings.

Also i forgot to mentio that you should measure your bf each week to see how much its going up and weigh yourself each week to see how much your gaining.If you gain quickly keep checking that bf and as long as it stays below 15% ( or whatever you want to keep it under) keep that bulk going.Remember as well if you fell fat on some days that those carbs are going to hold a lot of water and bloat you so your no a bad off as you think.