Critique My NEW Bulking Diet (3,000+ reps)

[user437490845hjgf]

Hey everybody,

I decided I'm going to stick to a more strict bulking diet. The last few weeks I have been sort of winging it (college student) and as a result, have gotten some unwanted fat gains.

I'm not big enough to cut just yet, so I want to keep all fat gains on my bulk to a complete minimum. I'm hoping this diet will do just that. This will be the first time I have ever gone by a written out diet, so please bear with me, and feel free to make any suggestions you want!

My critical stats

Age: 18
Height: 6'2
Weight: 203 lbs
bodyfat: ~14%
Short term goal: bulk to 215 while staying under 16% bf by December.


Meal 1 - 9:00 AM

2 eggs
2 slices wheat bread
1 glass of orange juice
Multi vitamin

Meal 2 - 11:00 AM

1 skinless boneless chicken breast
White rice
1 glass skim milk

Meal 3 - 1:00 PM (on my commute to school)

2 Energy bars (either Myoplex or Snickers Marathon)
Gatorade

Meal 4 - 3:00 PM (between classes I usually go to the grocery store to buy something for lunch)

Energy bar
2 cups skim milk

Meal 5 - 5:00 PM

1 boneless skinless chicken breast
White rice
2 cups skim milk

Meal 6 - 7:00 PM

1 scoop ON whey + 1 cup skim milk
1 package of instant oatmeal
1 scoop BSN NO-Xplode

*Workout 8:00 PM*

Meal 7 - 9:00 PM (Post workout)

2 scoops ON whey + 1 cup skim milk
1 scoop creatine (BSN Cell Mass)

Meal 8 - 10:30 PM (before bed)

Cottage cheese
Mixed nuts
flax seed oil
2 cups water or gatorade
Multi Vitamin

I set my alarm for 12:30 AM to wake up and take my ZMA and T-Bomb II because it isn't supposed to be taken right after you eat dairy products (cottage cheese). I pop those, roll over, and go back to bed.

Please also note that I carry around a water bottle with me all day, so I am getting the recommended amounts of water, I just didn't feel the need to include that.

I haven't had the chance to add up the calories/protein/carb count of this diet, but I'll get around to that in a little bit. I think it's pretty balanced, but I could be wrong. I'm a novice when it comes to diets.


All replies will be repped and are much appreciated.

[haiz69]

Ditch the OJ. Eat a couple oranges if you want to.

Where are all the veggies?

[user437490845hjgf]

Ditch the OJ. Eat a couple oranges if you want to.

Where are all the veggies?

I think I'm going to eat some during meal 5.

Which ones would be the best? Why ditch the OJ, btw?

[user437490845hjgf]

Add some veggies
i would only have one energy bar a day and eat real food if possible

I put the energy bars in there because I have classes from 1:00 - 4:30, and I have to leave my house at 12:15 or so.

Do you have any other ideas for what I eat while driving? The energy bars were all that I could think of. Maybe a PBJ sandwich?

[lorinelise]

PBJ sandwich would be better than a bar....protein/energy bars have so many crazy additives! Seriously add some veggies though, maybe throw some broccoli in with your chicken and rice? Brown rice would be better than white rice, also....

[haiz69]

I put the energy bars in there because I have classes from 1:00 - 4:30, and I have to leave my house at 12:15 or so.

Do you have any other ideas for what I eat while driving? The energy bars were all that I could think of. Maybe a PBJ sandwich?

Peanut Butter Sandwhich on Whole Wheat is good.

Also, you could look at getting some decent protein bars (VPX, Sustain, PBL Omega).

I would ditch the OJ, because I think eating whole foods/fruit is always best. Less Processed = better for you.

[lorinelise]

Also, you could look at getting some decent protein bars (VPX, Sustain, PBL Omega).

VPX's Zero Impact bars are awesome for you...made from real foods, around 450 calories, great macro profile. Try pumpkin supreme

[Abused Rib]

Maybe pack a PB sandwich for 3pm. For 1pm, you could toss some oats, peanut butter, and milk into a blender, and easily drink it up on your drive to class. Easy 500+ cals there.

[user437490845hjgf]

PBJ sandwich would be better than a bar....protein/energy bars have so many crazy additives! Seriously add some veggies though, maybe throw some broccoli in with your chicken and rice? Brown rice would be better than white rice, also....

Alright, thats definately feasible, and probably a little better tasting too. I'll definitely add some broccoli to my meals with the chicken breast and rice. How is brown rice prepared? I've never actually made it, I have always just used white minute rice.

If brown rice is just as easy to make, I'll switch to that.

Peanut Butter Sandwhich on Whole Wheat is good.

Also, you could look at getting some decent protein bars (VPX, Sustain, PBL Omega).

I would ditch the OJ, because I think eating whole foods/fruit is always best. Less Processed = better for you.

Alright cool. I was reading another thread and somebody said something about tuna packets. Which got me to thinking, I can easily get one of those at the grocery store between classes and substitute that instead of an energy bar. Just have that and a plastic bottle of skim milk.

and some breath mints, of course.

[user437490845hjgf]

Maybe pack a PB sandwich for 3pm. For 1pm, you could toss some oats, peanut butter, and milk into a blender, and easily drink it up on your drive to class. Easy 500+ cals there.

Good idea! I'll try that sometime. I just gave out my last reps, I'll be sure to get everyone else upon recharge.

[Widge]

dirch the white rcie for brown, or even better OATS, instead of eating energy bar try making a tuna salad sarnie or some toher kind of sarnie with a protein filling, its far more substantual. try snacking on spinach leaves aswell

[redhawk76]

Alright, thats definately feasible, and probably a little better tasting too. I'll definitely add some broccoli to my meals with the chicken breast and rice. How is brown rice prepared? I've never actually made it, I have always just used white minute rice.

If brown rice is just as easy to make, I'll switch to that.

Alright cool. I was reading another thread and somebody said something about tuna packets. Which got me to thinking, I can easily get one of those at the grocery store between classes and substitute that instead of an energy bar. Just have that and a plastic bottle of skim milk.

and some breath mints, of course.

Tuna packets are a good option for between classes, I'll usually have one of those and a ziplock bag full of almonds or walnuts.

[user437490845hjgf]

Tuna packets are a good option for between classes, I'll usually have one of those and a ziplock bag full of almonds or walnuts.

ahhhhh good thinking with the ziplock bag of nuts. I'm definitely stealing that idea! BTW, are you at Miami? (noticed the username)

[redhawk76]

Yessir, you go here?

[user437490845hjgf]

Yessir, you go here?

nope, but I applied and got admitted for this fall but I'm at CC for my first semester to save some moolah. I'm transferring to either Miami or OU next semester, haven't made up my mind yet.

[jfla32033]

Breakfast is a little light...maybe start the day off with a bigger meal. Why white rice instead of brown? Not that it matters too much but brown has a slight advantage....

ZMA is bogus. I've cycled that on an off and the difference is totally mental. You think you feel better and have more energy/recovery just because you are taking it, but it's totally the placebo effect. A solid balanced diet with enough meat, fruits, veggies, and dairy provides all the zinc and magnesium you need.

Bars taste great and are easy but food is always a better choice...if you must go with the bars I suggest ordering a few boxes of VPX Zero Impact. THey're big, have barely any sugar, and are made with natural ingredients and very healthy fats (CLA, sesamin). THey're pretty much the closest to whole food you can get in bar form.

[djansen]

[QUOTE=AcEReconA;84692363]
My critical stats

Age: 18
Height: 6'2
Weight: 203 lbs
bodyfat: ~14%
Short term goal: bulk to 215 while staying under 16% bf by December.


Meal 1 - 9:00 AM

2 eggs
2 slices wheat bread
1 glass of orange juice
Multi vitamin
NEED MORE PROTEIN, ADD 3 EGG WHITES OR A SCOOP OF PROTEIN, COTTAGE CHEESE. ALSO LOOSE THE OJ AND GO FOR A GLASS OF MILK

Meal 2 - 11:00 AM

1 skinless boneless chicken breast
White rice
1 glass skim milk
COULD YOU DO BROWN? ITS BETTER FOR YOU. ADD A LITTLE HEALTHY FAT LIKE SOME BUTTER OR BUTTER SUB TO YOUR RICE, MAYBE A LITTLE EVOO

Meal 3 - 1:00 PM (on my commute to school)

2 Energy bars (either Myoplex or Snickers Marathon)
Gatorade
LOOSE THIS, IF YOU NEED A BAR GO WITH DS SUSTAIN OR VPX ZERO IMPACT. OR JUST HAVE A SANDWICH OR WRAP AND LOOSE THE GATORADE
YOU COULD ALSO SCALE DOWN THE CARBS HERE AND GET MORE HEALTHY FATS.

Meal 4 - 3:00 PM (between classes I usually go to the grocery store to buy something for lunch)

Energy bar
2 cups skim milk
SAME AS BEFORE
Meal 5 - 5:00 PM

1 boneless skinless chicken breast
White rice
2 cups skim milk
SAME AS MEAL 2

Meal 6 - 7:00 PM

1 scoop ON whey + 1 cup skim milk
1 package of instant oatmeal
1 scoop BSN NO-Xplode
OK
*Workout 8:00 PM*

Meal 7 - 9:00 PM (Post workout)

2 scoops ON whey + 1 cup skim milk
1 scoop creatine (BSN Cell Mass)
IF YOU SCALE DOWN CARBS IN YOUR EARLIER MEALS HAVE MORE HERE, LIKE OATS, RICE, FRUIT, ETC.

Meal 8 - 10:30 PM (before bed)

Cottage cheese
Mixed nuts
flax seed oil
2 cups water or gatorade
Multi Vitamin
NO GATORADE HERE

[user437490845hjgf]

Breakfast is a little light...maybe start the day off with a bigger meal. Why white rice instead of brown? Not that it matters too much but brown has a slight advantage....

ZMA is bogus. I've cycled that on an off and the difference is totally mental. You think you feel better and have more energy/recovery just because you are taking it, but it's totally the placebo effect. A solid balanced diet with enough meat, fruits, veggies, and dairy provides all the zinc and magnesium you need.

Bars taste great and are easy but food is always a better choice...if you must go with the bars I suggest ordering a few boxes of VPX Zero Impact. THey're big, have barely any sugar, and are made with natural ingredients and very healthy fats (CLA, sesamin). THey're pretty much the closest to whole food you can get in bar form.

Yeah I have used ZMA before and didn't notice much of a difference, but I have a bottle of it left over from a few months ago so I figured I might as well finish it off.

I'll try the Zero Impact bars, I've heard a lot of good things about them.

[The Brotherhood]

More useless replies to an already useless, not by purpose but by provided information, thread.

OP: We need your macros. What you eat is of little relevance apart from your general health. Your macros /overall calories are what matter, not getting anal over OJ vs whole oranges. Doesn't matter at ALL, and there is absolutely no reason someone should come in and tell him to "ditch the OJ" as long as it hits his calories/macros.

OP: Give us the macro/caloric breakdown of your diet, and if you are an ectomorph/mesomorph/endomorph.

[Abused Rib]

I forgot to add, you'll want to add some carbs PWO.

Carbs are used PWO to restore muscle glycogen (you don't want your body to break down any muscle to do this, so have the carbs do it) and can even spike insulin for quicker nutrient flow.

I usually have a banana and half cup of oats, but I'm going to give dextrose a shot.

[Kanji4488]

i agree with djanson and to a degree, the brotherhood. the only thing i would add is ditch the gatoriade pre bed, its a fast digesting carb. and we needs the macros dude

[PyroBurns]

Ditch all of the gatorade, and fill it up the space with a tastier carb. Hell, you could even have a PyroBurns canolli! (Slightly tough round shaped bread like nan or pita, rolled up with chocolate pudding inside)

Also, try to find something better than energy bars. There's a lot of things out there that stay well outside of a fridge.

[djansen]

More useless replies to an already useless, not by purpose but by provided information, thread.

OP: We need your macros. What you eat is of little relevance apart from your general health. Your macros /overall calories are what matter, not getting anal over OJ vs whole oranges. Doesn't matter at ALL, and there is absolutely no reason someone should come in and tell him to "ditch the OJ" as long as it hits his calories/macros.

OP: Give us the macro/caloric breakdown of your diet, and if you are an ectomorph/mesomorph/endomorph.

I agree that it would help alot if he gave his macros. and it does matter where his macros are coming from. He just said OJ, is this pure with lots of pulp or a sugar laden drink? but you are right about the white rice stuff like that.

[user437490845hjgf]

alright, well I have never heard the term macros before in my life when it comes to nutrition, so someone please explain that to me and I will be happy to tell you guys where Im at currently.

As far as my body type, I'm definately an ecto.

[PyroBurns]

Macros refer to macronutrient ratios. Just basically the percentage of calories coming from protein, then fat, and then carbs.

[dashboard06]

looks pretty good, but you're missing two important things, fruits and veggies!
but i understand the whole college student thing, it's rough to get the foods in. good luck with the bulk!