Need help to set up bulking diet! (Giving reps for good help)

Drake7 · 10-07-2007, 07:39 AM

Age: 15
Weight: 138 lbs (65 kg)
Height: 5' 5'' (166 cm)
Bodytype: Endo/meso
Bodyfat: +/-15% ?

I need some help to set up my bulking diet before I start training.
I'm allergic to fish and nuts, so I can't eat tuna etc.
I was thinking about having a diet consisting of eggs, cottage cheese, oats and maybe chicken sometimes.
I don't know how many calories I need to get in a day, but I was thinking about 3000?

How many calories is this (a typical day for me):
7.30 am: a bowl of muesli with skimmed milk, or 2 slices of bread with butter and jam, and two cups of Yorkshire tea with a tad whole milk and sweetener.
11:00 am: random fruit I get for free at school.
2:30 pm: Muesli, or 2 slices of bread with butter and jam.
5:00 pm: random dinner, but often a plate with spaghetti and meatsauce.
10:00 pm: Muesli, or 2 slices of bread with butter and jam. A glass of milk and various vitamins and minerals.

I think 200 calories over maintenance is good?
I think I'm going to add at least one more meal between dinner and supper.

I need serious help! The program I'll be using is rippetoes, with some abs and pull-ups.

Btw. I tried fitday.com, but there's just too many unknown measurements there.
I'm not familiar with oz and stuff like that.

tinyman5000 · 10-07-2007, 07:43 AM

your diet sucks, you need a 3-6 oz piece of lean meat or 16-24 oz of milk at each meal, 3 small salads and whole grains/potatos/sweet potatos.

Drake7 · 10-07-2007, 07:46 AM

It's not my diet, it's what I eat now. I haven't started bulking yet.
I need some help to figure out what to eat.
I need to get in 140 grams of protein a day, and I'll buy whey if I need to.

tinyman5000 · 10-07-2007, 08:16 AM

you're ecto endo no endo meso, theres not a shred of meso in you

Drake7 · 10-07-2007, 08:24 AM

I got the result endo/meso on the bodytype test.

tryn2byolkt · 10-07-2007, 08:25 AM

Being 15 years old, you need to try and get at least 3000 cals. Your metabolism looks good so dont hold back on eating. Your motto should be...are you going to eat that??

If your training hard try to get 2 grams of protien per pound of bodywieght.

Also, limit your cardio. If your trying to gain wieght, you dont want to burn too many calories on a treadmill or stairmaster.

Get your protien in and anything else you can find. Remember calories are your friend.

PS Growth is done mostly in the kitchen, very little is done in the gym.

tinyman5000 · 10-07-2007, 08:40 AM

Here's an example of a good bulking diet-

Breakfast 5 whole eggs fried in .5 table spoon butter 400 calories
.5 cup oats cooked in one cup of milk 230 calories
1 medium apple 80 calories

Post-workout-
160 oz milk 160 calories
1 scoop whey 120 calories
2 fish oil capsules 40 calories

These are your keys, from here build 4 more meals with starchy carbs or starch vegetables for the next two meals, 4-6 oz of lean meat at each of the next 3 meals, a salad at each meal, some kind of fatty meat or pb cottage cheese, and between meals snack on hard boiled eggs for healthy fats. Put wheat germ in your oatmeal for extra flavor. use olivio or promise butter on toast/potatos. Hell even put some on your oatmeal since you cant eat nuts. Shoot for extra lean red meat turkey cottage cheese and chicken, in that order for protein. Sweet potatos, potatos (around your workout before or after) oatmeal, quinoa, shredded wheat, whole grain bread, and beans these will be your starches. For veggies i'd say leafy greens, broccoli/cauliflower, peppers, and mushrooms are the best choices.

Kanji4488 · 10-07-2007, 08:47 AM

here would be my example, taking into acount your allergic to eggs and tuna...
this is more or less my bulking diet, im 170 pounds but i need about 3100 to bulk

breakfast: 4 eggs fried in butter, 1 cup of cooked oats, 1 glass of whole milk
11:00 snack: free fruit, protein shake ( 2 scoops of protein powder in water)
2:30- ( im assuming this is preworkout?) half of a sandwich ( 1 slice whole grain bread, chicken/ turky, 1 piece of cheese)
post workout: protein shake, 2 scoops of protein powder, 1 bottle of gatoraide, 1 bannnan
5 pm- spaggetie+a chicken breast/ pile of beef/ turky/ some kind of mean
10

m- 1 cup of cottage cheese with avacado

Drake7 · 10-07-2007, 08:47 AM

I know I have endo characteristics, but what ecto characteristics do I have?

tinyman5000 · 10-07-2007, 08:50 AM

you have a narrow frame and look like you just recently lost weight. I have wide shoulders and small waist, but i'm still narrow with a fast metabolism, so i'm 80% ecto 20% meso abouts. If you cant eat fish oil capsules use flax seed oil, but then again you said you're allergic to nuts. Some red meat has omega 3's in it.

Drake7 · 10-07-2007, 08:54 AM

Tinyman and Kanji, you're both repped.
I think I'm able to eat fish capsules. Kanji I'm not allergic to eggs.

I think I'll be aiming for 6 meals a day?

Weekdays:
Breakfast 7:30 am
Lunch at school 11 am
Meal after school 2:30 pm
Dinner 5 pm
Meal after dinner 7-8 pm
Supper 10-11 pm

Weekends:
Breakfast 12 am
Lunch 2 pm
Dinner 5 pm
Meal after dinner 7 pm
Another meal 9 pm
Supper 11 pm

It's going to be real hard for me to have more than 6 meals.

tinyman5000 · 10-07-2007, 08:56 AM

Good luck. If you notice any creeping fat gains i suggest cutting the high GI/insulingenic crap like whey (which i rarely use) and replacing it with low gi carbs (more milk maybe) or veggies. Take a multi that has 50-75% of all your nutrients in it as well.

Drake7 · 10-07-2007, 09:02 AM

I take these capsules with a lot of different vitamins and ****, and calcium capsules, C-vitamin and I'll start taking fish capsules too.

tinyman5000 · 10-07-2007, 09:04 AM

Quote:

Originally Posted by Drake7

I take these capsules with a lot of different vitamins and ****, and calcium capsules, C-vitamin and I'll start taking fish capsules too.

drop the calcium, if you want to supp use chromium picolante a mutlivitamin and fish capsules, everything else will either drain your pocket or do no good. If you have problems sleeping take ZMA. Eat oranges/peppers for vitamin c.

Kanji4488 · 10-07-2007, 09:13 AM

Quote:

Originally Posted by Drake7

Tinyman and Kanji, you're both repped.
I think I'm able to eat fish capsules. Kanji I'm not allergic to eggs.

I think I'll be aiming for 6 meals a day?

Weekdays:
Breakfast 7:30 am
Lunch at school 11 am
Meal after school 2:30 pm
Dinner 5 pm
Meal after dinner 7-8 pm
Supper 10-11 pm

Weekends:
Breakfast 12 am
Lunch 2 pm
Dinner 5 pm
Meal after dinner 7 pm
Another meal 9 pm
Supper 11 pm

It's going to be real hard for me to have more than 6 meals.

yea, my bad. i have you eating eggs in my meal plan, 6 meals your solid, definitly include fish oil if you can.

Quote:

Originally Posted by tinyman5000

Good luck. If you notice any creeping fat gains i suggest cutting the high GI/insulingenic crap like whey (which i rarely use) and replacing it with low gi carbs (more milk maybe) or veggies. Take a multi that has 50-75% of all your nutrients in it as well.

whey has no carbs dude.