Please Take a look at my Clean Bulk (whatever you want to call it) diet.

[DJSTARER]

I am trying to gain weight, and have been doing so for a while. I have not been successful because of my REDICULOUS 18-year-old male metabolism. I think I'v finally found out my true maintenace level at 33-3400 kcal. So here we go: any suggestions are welcome

10 Min after I wake up:

1.5 cups (dry) All Bran
7 egg whites (scrambled) with onions and peppers
1 slice fat free cheese

65g Carb
40g protien (roughly)
520 kcal


Generally 1 hour later: Pre-workout
27g Almonds
130g Bannana
1 homade oatmeal bar

45g carb
10g protien
355 kcal

KICK MY OWN BUTT!!!


PWO: within 15 minutes of my last set
1 tbls honey
6 oz carrots
1 cup milk
.5 scoop whey
45 g carb
20g protien
kcal 285

1 hour after that:
1 cup rolled oats
8 egg whites
fat free cheese

50g carb
39g protien
490 kcal


meal 3:
2 servings of Brown rice
1 can tuna

45g carb
35g protien
450 kcal


meal 4:
1 servings Whole Wheat pasta
mixed veggies
1 can tuna

35g carb
35g protien
470 kcal


Meal 5:
6 0z chicken breast
27g almonds
Lotsa veggies

25g carbs
40g protein
15g fat
450 kcal

Sitting in bed falling asleep watching the cooking channel:

4 servings of 1% fat cottage cheese (YUMMY)
45g casine protien
16g carbs
some fat
360kcal


Total kcal : 3480

[beavesmx44]

More protien pre-wo and more protien and overall calories post-wo. Drop carrots post-wo bc thats just weird

[RipStone]

Everything looks fine except your pre/post-wo meals. Read the this thread for some help....

http://forum.bodybuilding.com/showthread.php?t=272067

[DJSTARER]

I know carrots sound wierd, but believe it or not, they are very high GI. 92 I believe. plus, i like them, and they are packed with nutrients.

[the_grudgeflood]

IMHO too much tuna

[RecklaZ]

howd u get ur total calories maintance number? I've been trying to figure out how much calories i need to maintain.

[DJSTARER]

I originally though, based on some formulas, that I was going to be around 2700 for maintenance. I added 300 to that for bulking, and had no success. I was loosing weight slowly. Then i went to 3200, and still no weight gain. Then I went to 3500. Finally, I have held my weight constant using that number. These increases were over about 5 months or so. This is the only way to know for sure. Everyone's metabolism is differet. Also, calculating an accurate activity level is very ambiguous. The point is, you just need to be patient and experiment.

[RipStone]

I originally though, based on some formulas, that I was going to be around 2700 for maintenance. I added 300 to that for bulking, and had no success. I was loosing weight slowly. Then i went to 3200, and still no weight gain. Then I went to 3500. Finally, I have held my weight constant using that number. These increases were over about 5 months or so. This is the only way to know for sure. Everyone's metabolism is differet. Also, calculating an accurate activity level is very ambiguous. The point is, you just need to be patient and experiment.

Great post^^. I made this thread a while back that basiclly says the same thing...

http://forum.bodybuilding.com/showthread.php?t=484158

[2BShredded]

I originally though, based on some formulas, that I was going to be around 2700 for maintenance. I added 300 to that for bulking, and had no success. I was loosing weight slowly. Then i went to 3200, and still no weight gain. Then I went to 3500. Finally, I have held my weight constant using that number. These increases were over about 5 months or so. This is the only way to know for sure. Everyone's metabolism is differet. Also, calculating an accurate activity level is very ambiguous. The point is, you just need to be patient and experiment.

If you held your weight constant at 3500 calories and your new bulking diet is at 3480 then how do you plan to gain weight? I think you need to up the cals by 300-400 a day to gain some weight. Eat up.

[DJSTARER]

The diet i posted was roughly what i eat. I didn't get that exact on kcal and what not. My portions change a little. I eat about 150 to 200 above maintenance when bulking. MOst people say 500. I say that provides risks for gaining fat. I know I may gain slow, but I gain only muscle.