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View Full Version : Bulking with a vengeance. Review my diet!



paindispenser
04-01-2010, 05:46 AM
I've been at the same weight for a few months now and I'm getting bored. I started the Strong Lifts 5x5 routine, starting from nothing, and now I'm moving toward body weight on squats. Figured it's getting time to up the calories a bit. I took my current diet and basically just doubled the portions. I'm going to give it a month like this and see how it goes. Any criticisms are welcome. I'm currently 200lbs at 6'1", and starting with this diet tomorrow.

5:15am
UPON WAKING (pre-workout)
1 scoop protein
1 cup rice (1/2 white, 1/2 brown)
1 serving Jack3d

7:15am
BREAKFAST
3 egg whites/3 whole eggs
1 cup of vegetables mixed into eggs (usually a mixture of mushrooms, bell peppers, and onions)
1 tbsp olive oil
1 sweet potato (steamed)
1 multi/1 fish oil tablet

9:45am
MID-MORNING SNACK
1/2 cup almonds
1 scoop protein

12:30 pm
LUNCH (provided on weekdays)
usually rice, soup, vegetables, and light meat portion
pint of milk

2:45pm
MID-AFTERNOON SNACK
1/2 cup almonds
1 scoop protein

5:00pm
DINNER
2 cups chicken breast
1 cup brown rice
1/2 cup vegetables
1 tbsp olive oil

8:00pm
BEFORE BED
1 scoop protein
1 tbsp peanut butter
1 cup water (or milk?)

~9:00pm
GO TO SLEEP

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So, what do you think? Are the nutrients pretty balanced in each meal? How about the timing of the meals? Let me know if I should adjust anything to get the right ratios.

Also, should I add creatine, or is Jack3d enough for now? I WANT MASS!!

Thanks, guys!

PBateman2
04-01-2010, 05:53 AM
Looks good. Do you know what this works out to in terms of cals/macros? Is breakfast your PWO meal?

Pre-workout I would add a faster acting carb along with the rice. So maybe half cup of rice and a small fruit (example).

paindispenser
04-01-2010, 03:53 PM
Looks good. Do you know what this works out to in terms of cals/macros? Is breakfast your PWO meal?

Pre-workout I would add a faster acting carb along with the rice. So maybe half cup of rice and a small fruit (example).

I'm planning to spend some time calculating the cals/macros today and will update later.

Breakfast is indeed my PostWO meal. I incorporated your suggestion today and I think the PreWO carbs had a nice effect--good energy and a good pump through the workout.

Usually I cook my breakfast after the workout, so I end up starting eating about 30 mins after I'm done with the WO. Is that too long to wait? Should I try to cook ahead of time? Opinions appreciated.

Finally, kudos for your physique, man. Appreciate your continued input and help.

PBateman2
04-01-2010, 04:31 PM
Nice. Thx, bro.

This meal timing/frequency thing is total BS. Just my 2cents. I train fasted first thing in the morning and have my PWO meal (first meal of day) usually an hour later after training. I should be a walking billboard for catabolism according to the "experts"...LOL. Everyone is different though so do what works best for you.

Having your PWO within 30 min is perfectly fine. Youre on the right track. Train hard.

paindispenser
04-02-2010, 08:18 PM
Nice. Thx, bro.

This meal timing/frequency thing is total BS. Just my 2cents. I train fasted first thing in the morning and have my PWO meal (first meal of day) usually an hour later after training. I should be a walking billboard for catabolism according to the "experts"...LOL. Everyone is different though so do what works best for you.

Having your PWO within 30 min is perfectly fine. Youre on the right track. Train hard.


I tried to figure out my cals/macros using a nutrition database website...hopefully it's somewhat accurate. Yesterday was my first day trying this diet, and it seemed to go well. I'll keep it up for the next few weeks and see how it goes.

Any suggestions are welcome!


5:15am
UPON WAKING (pre-workout)
1 scoop protein 130cal
1/2 cup rice (1/2 white [42.25cal], 1/2 brown[54.5cal])
1 banana 105cal
1 serving Jack3d
pro 29.5g /carbs 49g /fat 2.5g
331.75cal

7:15am
BREAKFAST
3 egg whites 48cal/3 whole eggs 288cal
1 cup of vegetables mixed into eggs (usually a mixture of mushrooms, bell peppers, and onions)
1 tbsp olive oil 119cal
1 sweet potato (steamed) 180cal
1 multi/1 fish oil tablet
pro 34g /carbs 41g /fat 35g
635cal

9:45am
MID-MORNING SNACK
1/2 cup almonds 412cal
1 scoop protein 130cal
pro 39g /carbs 17.5g /fat 38g
524cal

12:30 pm
LUNCH (provided on weekdays)
usually rice, soup, vegetables, and light meat portion
pint of milk
FOOD VARIES EVERY DAY, SO LET'S ASSUME:
pro 45.5g /carbs 46g /fat 17.5g
532cal

2:45pm
MID-AFTERNOON SNACK
1/2 cup almonds 412cal
1 scoop protein 130cal
pro 39g /carbs 17.5g /fat 38g
524cal

5:00pm
DINNER
2 cups chicken breast 195cal
1 cup brown rice 218cal
1/2 cup vegetables
1 tbsp olive oil 119cal
pro 45.5g /carbs 46g /fat 17.5g
532cal

8:00pm
BEFORE BED
1 scoop protein 130cal
1 tbsp peanut butter 94cal
1 cup water (or milk?)
pro 28g /carbs 7.5g /fat 8.5g
224cal

~9:00pm
GO TO SLEEP

TOTALS
3302.75cal
260g protein

paindispenser
04-02-2010, 08:23 PM
just did the calculation BWx18-20 to find bulk calorie needs and it comes to 3600cals/day. I'm 300cals short. Where can I squeeze in some extras? Should I work more milk in somewhere? Peanut butter?

Thanks--

paindispenser
04-06-2010, 06:56 AM
bump

any input on the final version of my bulking diet? thanks!

staged
04-06-2010, 07:29 AM
bump

any input on the final version of my bulking diet? thanks!

You could make your Pre-Bed meal with milk and add another tbsp of PB in there to up your cals a bit.

TBH I think you have it set-up pretty decently the way it is. Try it out and if your not gaining... Then add some more cal's until you are happy at the rate you are gaining weight :)