PDA

View Full Version : Help me with my bulk and general health.



ZimZim
09-12-2008, 06:47 PM
I am 6'3", 190, about 7%bf, my maintenance calories is a little over 3000 and I am trying to bulk as lean as possible(stay withing 10-12%bf). This is what I usually eat. However, I know calories are way to low for a bulk, yet I have been putting on a decent amount of fat lately. I dont get it. I see my friends eating **** all the time and throwing thousands of calories at a time, yet they do not get fat; Whats with this? Anyways, Let me know what you think and please give me some suggestions; its no fun eating 1200calories under just my maitance and putting on fat;


Meal 1: 37g protein, 13.5g fat, 62g carbs
1 scoop of muscle milk in a cup of oats(16g protein, 12g fat, 62g carbs)
1 small can of tuna(21g protein, 1.5g fat)

Meal 2: 35g protein
Protein shake (35g protein with some cinnamon)

Meal 3: 36g protein, 13g fat, 62 carbs
1 scoop of muscle milk in a cup of oats(16g protein, 12g fat, 62 carbs)
1 small chicken breast(20g protein, 1g fat)

Meal 4(PWO): 20g protein, 1.5 fat, 52 carbs
3 scoops torrent(20g protein, 1.5 fat, 52 carbs)

Meal 5(bedtime meal): (32g protein, 12g fat, 22g carbs[16 from fiber] )
2 scoops of muscle milk(32g protein, 12g fat, 16g carbs)
2 table spoons acai fiber-for my IBS(6g carbs[soluble fiber])

Totals macros: 160g protein, 198 carbs, 40g fat
Total Calories: 1792 calories.

Quinn77
09-12-2008, 07:06 PM
ditch most the powders man. I'd go with solid food. The only time I have shakes are in the morning and post workout.

ZimZim
09-12-2008, 07:10 PM
without the shakes and protein powder my calories would be even lower =/ Im never really hungry so just eating that is kinda tricky for me. I have been under calories for so long my metabolism has to be dead.

soundcheck129
09-12-2008, 07:14 PM
So...you know your maintenence is more than 3000, but you're trying to bulk up on about 1800 calories? Also, you're using Anabolic Pump, but you're only consuming 198 grams of carbs per day? Basically what I'm asking is, how do you expect to gain any weight?

ZimZim
09-12-2008, 07:28 PM
So...you know your maintenence is more than 3000, but you're trying to bulk up on about 1800 calories? Also, you're using Anabolic Pump, but you're only consuming 198 grams of carbs per day? Basically what I'm asking is, how do you expect to gain any weight?

Why do you think im asking for help?.. I am not expecting to gain any weight, just wondering some changes I can make to my meals, maybe macros per meal or something; and I have been gaining fat at 1800 calories so I would also like to know if there are any explanations for that? Please dont come in here and try to make smart ass comments, I am sincerely asking for help.

soundcheck129
09-12-2008, 07:36 PM
Well, terribly sorry to have offended you. Try adding 60 grams of fat, 50 grams of protein and 200 grams of carbs to your diet - that'll put you over maintenance. You can do that by adding another meal and bulking up your existing meals.

ZimZim
09-12-2008, 07:41 PM
No worries. But do you think I should increase them slowly or just do it? I get full off what im eating cuz like I said im pretty sure my metabolism is dead.

soundcheck129
09-12-2008, 07:48 PM
Well eating more will bring up your metabolism, but I wouldn't recommend tacking it all on at once. As for that fat gain issue - when the body is "starving," it holds on to fat for dear life, so that could be a reason.

ZimZim
09-12-2008, 07:51 PM
Hmm good call. Honestly, makes me sound like a newb, but I am afraid of putting on body fat. I worked hard to get where I am and am afraid of body fat gain. I like my abs :( Im such a bitch lol

esoterik
09-12-2008, 07:53 PM
I think it's crazy that you have a slow metabolism with a figure like yours. Do cardio to increase your metabolism. Increase calores by 500 a week. You may be putting on fat because you are in starvation mode. As for help on a diet, here's a copy paste of mine that I posted a while back. Adjust it to your needs.


Breakfast:
1c oatmeal
2c skim milk
2 whole extra large eggs

Post-WO:
1c skim milk
1scoop of optimum whey
6 tbsp of dextrose

Lunch:
4oz of dead animal
carb source with at least 45g of carb (1c rice, 2 slices of bread, 2 oz of pasta... your choice)
1c of milk
I premix 3 oz of spinach with 1 tbsp of olive oil and eat from that for the rest of the day

Snack:
1 oz almonds
1 extra large whole egg

Dinner:
4 oz of dead animal
Another carb source with at least 45g of carb
1c of skim milk
1 oz Spinach from premixed container

Later in the night meal:
4 oz of dead animal
Another carb source with at least 45g of carbs
1c skim milk
Finish off the container of spinach

Pre-bed
1 scoop of ON casein OR 1c of cottage cheese, depending on how I feel
1c of milk (with fat pref)
2 tbsp of natty pb

Comes out to roughly ~3300 cals, 76g fat, 412g carb, 256g protein, 48/31/20 c-p-f split

soundcheck129
09-12-2008, 07:54 PM
Everyone's afraid of putting on body fat. Have you seen how many threads there are in this section every day asking "how do I gain 30 inches on my arms but still see my abzorz??"

I've been bulking for a few months and can still see my abs just fine.

determined4000
09-12-2008, 08:09 PM
Holy crap. I if you are 1200 cals under mainentance its no wonder you have problems. You should never go under 500 when trying to lose weight. You will lose muscle, slow your metabolism and your body will start olding on to everything you eat to keep from starving.

ZimZim
09-12-2008, 08:58 PM
thanks for all the help guys, i appreciate it a lot.

Reps n Sets
09-12-2008, 09:09 PM
How is one scoop of muscle milk and a cup of cats only 16 grams of protein?

ZimZim
09-12-2008, 09:18 PM
16g of complete protein. But you are right that protein in oats carry calories. Good call

BuffMister
09-12-2008, 10:11 PM
get real foods into you dont rely on that powder ****,your starving yourself your body will be eating away your muscle and keeping the fat,thats why you think your gaining fat......eat and your body will thank you