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50-Fifty
03-19-2008, 09:48 AM
Im currently starting a new bulk, and have been told its not beneficial to have fats in the morning. Heres what my diet will look like, hoping someone could give some input on it as well. This is for the days I lift and lifting days its about 2800 calories, and pretty much same food just a little less in portions.

Meal 1 75g Carbs, 42g Protein, 20g Fats 648 Kcals
8 Egg whites
6tsp Peanut butter
2tbsp Raisins
3/4cup Oats
1cup Non-fat milk
1-Fish Oil
1-Multi

Meal 2 75g Carbs, 35g Protein, 20g Fats 620 Kcals
1can Tuna
8tsp Peanut butter
2tbsp Raisins
4slice Whole grain bread
1-Fish Oil

Meal 3 70g Carbs, 42g Protein, 20g Fats 628 Kcals
1 Chicken breast
8tsp Olive oil
2cup Celery
1 1/3cup Brown rice
1-Fish Oil

Meal 4 70g Carbs, 42g Protein, 20g Fats 628 Kcals
2scoop Protein
37g Peanuts
2cup Celery
1cup Non-fat milk
1-Fish Oil

Meal 5 45g Carbs, 42g Protein, 15g Fats 483 Kcals
6oz Turkey
3tsp Olive oil
1 1/2cup Steamed green beans
2/3cup Brown rice
1-Fish Oil

Meal 6 40g Carbs, 35g Protein, 20g Fats 480 Kcals
2scoops Whey
8tsp Peanut butter
1cup Steamed green beans
1/2cup Brown rice
1-Fish Oil

Total Carbohydrates ~375g
Total Protein ~238g
Total Fat ~115g
Total Calories ~3487g

GoldenBear07
03-19-2008, 10:06 AM
as an overall meal plan i think this looks very good except that you said this was for a lifting day and I dont see any specific pre/post nutrition outlined. This is definetly very important if you are trying to add mass. Also, be carefull with your serving sizes fro example you have 2 tbsp rasins listed, that barely any rasins, it would be really easy to think a 'hanfull" is 2 tbsp and b/c dried fruit is so calorie dense really go over your calorie goals.

good luck, cheers

Sirtitan
03-19-2008, 10:22 AM
Your workout falls inbetween which 2 meals?

syssstem
03-19-2008, 10:24 AM
you seem like your gettin your fair share of fats with all the peanut butter / fish oils / olive oil, i dont know if its over kill or what? whats your bf% like, how long have you been following this diet? seems like its a diet for a 220 pound guy whos tryin to bulk lol

50-Fifty
03-19-2008, 10:28 AM
My workout falls between meals 4 and 5. Right after the workout Ill have a shake then head home eat meal 5, as for post I dont really do much for it.

For the raisins I may take them out completely I havent really decided yet...

I havent started this diet, it will commence on Monday, after I get all my food and such. But I have been on a diet much higher in fats then this and my bf never really got out of control. But I will see how I feel during the diet if I need to make adjustments, I can take out some of the PB

50-Fifty
03-19-2008, 10:31 AM
I forgot to mention Ill most likely be snacking on other little things throughout the day, like a shake if Im hungry or one of those rice patty things lol

GoldenBear07
03-19-2008, 10:38 AM
I would remove some of the fats and add carbs for your pre and post workout meals, make sure your shake has carbs as well

Sirtitan
03-19-2008, 10:39 AM
You need to include your shake in there. That will add 300-500 calories, driving your total up to nearly 4,000 calories. And now if you are going to be adding "snacks and other little things" your total could easily add up to 4,500. Seems a bit overboard for a bulk.

The idea of bulking is getting way too skewed on this board. It's just counterintuitive in the sense that when you are starting lean with a low bf%, your insulin sensitivity is high which increases your propensity to build muscle alot easier. When you megadose on calories you will in time lower insulin sensitivity and render this advantage futile.

GoldenBear07
03-19-2008, 10:54 AM
Sirtitan, I agree that alot of times people get impatient with Bulks because they want results YESTERDAY, and i agree that you should closely monitor your calorie intake. But 4-4.5k isnt necessarily overboard at all. Also, I highly doubt his insulin sensitivity is going to be greatly decreased given that the largest insulin spike he is getting is from whole grain bread....

However if the "snacks and other things" are a way of avoiding posting the 5 muffins and 3 slices of pizza then you might be right

Jules Verne
03-19-2008, 10:56 AM
Saying not to have fats in the morning is like saying no carbs after 7pm.

Your first meal is going to blunt cortisol and be very anabolic with or without the fats.

Better to spread them out (all the macros) IMO than have a load in one or two meals.

GoldenBear07
03-19-2008, 11:02 AM
"Better to spread them out (all the macros) IMO than have a load in one or two meals."

seing as he has a fat, carb, and protein source in every meal (except for maybe meal 4, where carbs are lower) i would say his macros are spread out...

syssstem
03-19-2008, 11:10 AM
why not just eat like 300-500 cals above maintenance, your 160 pounds i doubt you need close to 4000 to bulk lol

Jules Verne
03-19-2008, 01:12 PM
"Better to spread them out (all the macros) IMO than have a load in one or two meals."

seing as he has a fat, carb, and protein source in every meal (except for maybe meal 4, where carbs are lower) i would say his macros are spread out...

Yes. I guess I wasn't as clear about the fact that I thought his meal plan was pretty good. I would lower fats for the first 1-2 PWO meals perhaps, but apart from that, I would spread out the macros, particularly for bulking (as he has).

GoldenBear07
03-19-2008, 01:26 PM
I would lower fats for the first 1-2 PWO meals perhaps.
agreed

50-Fifty
03-19-2008, 05:03 PM
Alright thanks guys, Need be, which I probably will do is even lower it down to 3000~kcals a day. But this is what I wanted was some input and thanks for that I will make adjustments were needed and post up a new one in a little while.

As for my snacking, its usually a rice cake every once in awhile. No pizza, no muffins, (although Id kill for a muffin, havent had one in a long time)

50-Fifty
03-19-2008, 08:45 PM
Heres a updated version, I had made some mistakes on the first one, as I had made a couple adding errors when adding up the calories,

Meal 1 75g Carbs, 35g Protein, 15g Fats 575 Kcals
8 Egg whites1-Multi
6tsp Peanut butter 1-Fish Oil
2tbsp Raisins
3/4cup Oats
1cup Non-fat milk

Meal 2 60g Carbs, 35g Protein, 20g Fats 560 Kcals
1can Tuna 1-Fish Oil
8tsp Peanut butter
2tbsp Raisins
3slice Whole grain bread

Meal 3 55g Carbs, 35g Protein, 15g Fats 495 Kcals
1 Chicken breast 1-Fish Oil
6tsp Olive oil
2cup Celery
1cup Brown rice

Meal 4 55g Carbs, 35g Protein, 15g Fats 495 Kcals
2scoop Protein
28g Peanuts 1-Fish Oil
2cup Celery
1cup Non-fat milk

Meal 5 45g Carbs, 35g Protein, 15g Fats 455 Kcals
6oz Turkey 1-Fish Oil
3tsp Olive oil
1 1/2cup Steamed green beans
2/3cup Brown rice

Meal 6 10g Carbs, 42g Protein, 20g Fats 388 Kcals
2scoops Whey 1-Fish Oil
8tsp Peanut butter
1cup Steamed green beans

Total Carbohydrates 300g 20
Total Protein 217g 31
Total Fat 100g 20
Total Calories 2968g

theoryTim
03-19-2008, 08:54 PM
Looks good man, if your workout still falls between meal 4 and 5 then you may want to shift some of the carbs to meal 4 depending how soon this meal is before workout and compared to meal 3 where your including the brown rice.

50-Fifty
03-20-2008, 10:07 AM
So adding maybe some rice or pasta would be more beneficial for meal 4? I think I might do that, switch out the peanuts, add in one or the other,

theoryTim
03-20-2008, 10:14 AM
I was saying it depends on the time frame of meal 3 and the time frame of meal 4 to when you workout. If meal 4 is roughly 30 minutes to a hour before workout, i'd recommend you move the brown rice or a carb source to this meal. Having carbs in meal 3 is also a good idea, just try to keep them complex (oats, breads) something that will be slowwwwwwwwwww.w.w.w.w.ww.w absorbing so when you workout, your body can use them... Having protein of course in any meal is a good idea also...

50-Fifty
03-20-2008, 10:40 AM
Yea alright thanks man!

The Solution
03-20-2008, 10:56 AM
I see your also getting a diet from Beast for the scivation promo, but if i were you do not negate anything beast has offered or what anyone else says, for your mass building plan stick to his rules. The macros are very similar if not the same to mine.

You should keep your meals like he outlined them to be, and one of those meals is supposed to be your post-workout regardless of the fats. This is to help control insulin and keep you lean during your bulk.

Stick to what Derek has offered, even thuogh you may want to tinker with it, I hate some of the aspects in my diet as well, but just stick through it and go back to the origional plan