You know, when I was bulking, I had the whole spreadsheet typed out that fit into my schedule, and I don't have it anymore, but I'll tell you my tips that I used to hit my calorie intake goal.
My breakfast meal was my biggest meal (I think it was 1200 calories). It might have been overkill, but it got me going on my feet and made all the difference to me throughout the day. Now if I'm getting a nice 8 hours of sleep, that gives me 16 hours a day to eat... Mathematically speaking, one could eat every 2 hours for 8 total meals. (It is a complete pain in the ass, but worth it for bulking) If 8 meals is too many meals to do for you, cut it down to 6, but I wouldn't consider going any less than six. I went with the philosophy that you don't want to starve your muscles at all throughout the day or night. You want to constantly keep them in an anabolic state instead of catabolic state. That is the whole goal of bulking, tilting that scale so that they are moreso in an anabolic state instead of a catabolic.
Going on that, you need to judge what time of day your workout is. That will judge when your next highest calorie meal is. My next highest calorie meal was prior to my workout. Then my third highest calorie meal was after my workout.
I would decrease the calories in my meals all the way down to my last meal before bed.
Example day: (Workout will be at 3 O'Clock, you need to figure out what pre,during, and post workout supplements you are going to take, if any, I took mostly amino's but then started this product as well)
Also, keep in mind this is a VERY rough idea of what needs to be done, you need to tune it to your daily life style, but it should help put you on track. ( I hope.)
8:00am - 1200 calories
10:00am - 800 calories
Noon - 800 calories
2:00pm - 1000 calories
4:00pm - 1000 calories
6:00pm - 800 calories
8:00pm - 800 calories
10:00pm - 600 calories
Now, that puts you at 10:00pm with 7k calories but you notice you will still be up for a couple hours if you are sticking to an 8 hour sleep schedule, you can choose to have a casein protein which is what I did, before you go to bed so you maintain a slow release protein throughout the night. Unless you have the dedication to wake up in the middle of the night, eat, and go back to sleep, I say this is the best way to go. Another thing I did see is that if you can fit time in the day for a nap, it helps with the release of natural growth hormones.
To continue, I ended up shifting my eating routine to 6 meals a day just because it was too hard to eat 8 meals every day with school and work. Once I shifted to 6, I could maintain calories and more of a life
. Keep in mind, that you will bulk up on fat a little bit on this diet. It is expected and should not be feared. I gained some fat, but I am fully confident that it is easier for me to lose fat than it is for me to build muscle. I am also an ectomorph though, so I don't worry too much about fat build up.
As for health tricks to keeping your calories up.
I would mass produce rice one night a week, put them in baggies and eat them for meals throughout the week. Rice is really cheap and fairly healthy for you. It ranks at a moderate level on the glycemic index, so it won't cause you to insulin spike.
Another trick I used was making sure to take advantage of my fats. Not all fats are bad, look for high unsaturated fats, especially high in Omega-3's.
I would always add tablespoons of Smart Balance Olive Oil in my protein shakes. I think the containers are like 3 bucks each and have quite a few servings to last you a while. I would buy three or four containers at a time. I would say that Smart Balance was the best way to keep my calorie intake high with my lifestyle.
The last trick, although expensive, was protein supplements like muscle milk. Muscle Milk already comes with protein, carbs, and fats mixed in it and it is made for a slow release protein, so when you know you won't have time for a meal for a while, take a shake of muscle milk with you so you don't starve your muscles more than you need to.
Also, make sure you keep up on your fiber. I read no more than 40g. a day and no less than 20g a day. I took in about 30g or so a day and made it 50% soluble and 50% insoluble fiber.
Finally, this is not life. One should not commit themselves to this diet for an extended period of time unless they are going pro. It's not just the fact that you will experience bloating during workouts and have trouble getting used to eating this much for about a month, it's the fact that time spent with family and friends will have to be sacrificed not just for your workouts, but for the fact that you are now eating 8 times a day. Go in, do a good bulk and get out is my opinion. If you are going to bulk though, do it right. Eat big, take your supplements, and don't drink alcohol! You want the biggest bang for your buck. Be smart, eat smart and good luck!
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