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Kevaldo09
07-20-2010, 01:58 PM
Hello, this is my first post on here!

When it come to the diet sides of things I'm rubbish, well not rubbish just never thought about it. I'm more of the exercise guy and know quite abit when it comes to that. I'm coming towards the end of my thesis (those damn powerplates) now and looking forward to training again, I've not stopped playing football (soccer) so I want to bulk up again, been a decent size before 13 stone.

Current stats:

175cm, 74kg (165 lbs), 14% fat, 24 yrs.

I understand the rule of thumb for the basics:
Increase your protein intake to 1.5 grams of protein per pound bodyweight.
Increase your carbohydrate intake to between 1.5-2 grams of carbs per pound of bodyweight.
Increase your intake of good fats.

Help and Advice would be great cheers or any diet guides even better!

Thanks Kevin

TomEst
07-20-2010, 02:03 PM
Ehh... what you wanna know bro? What you posted looks like a good rule of thumb basic guideline. You wanna get a meal plan up here for critique possibly? Check out the stickies at the top of the page too.

thegymbum
07-20-2010, 02:04 PM
Welcome! Glad to hear you're psyched about getting back into training! I think you're pretty much "on" with your nutrient facts. Although you might want to consider upping the carbs a little, espeically if you're training a lot. If you did 150g protein (600 calories) and 200g carbs (800 calories) you're only up to 1,400 calories, and with a good 70 or so grams of fat, you'd barely be at 2,000. That might be sufficient, but odds are, for someone who's training, you're going to need more if you want to bulk. I'd say upping the carbs to closer to 2.5-3 grams a day might be wise, and although the protein is probably sufficient at 1.5, you could bump it to 2 for the extra energy source. And then of course your healthy fats are imporant :) GOOD LUCK!

Kevaldo09
07-20-2010, 02:05 PM
Yeah I just want like an example meal plan are there any on here? I'm in the process of looking..

Kevaldo09
07-20-2010, 02:08 PM
Yeah I was thinking that, I have my scrap paper with all my workings out! haha, I miss training so much, my masters in sport & exercise physiology has killed me, and I seem to pick up little aches and pains because I've not been training.

Kevaldo09
07-20-2010, 02:22 PM
So I've read a little more, Calories 2768-3256 (total calories) Carbs 346-407 grams Protein 206-242 grams Fat 62-72 grams, and if I don't put on weight increase by about 600ish calories? Now I just need to find the right meals.

thegymbum
07-20-2010, 04:51 PM
So I've read a little more, Calories 2768-3256 (total calories) Carbs 346-407 grams Protein 206-242 grams Fat 62-72 grams, and if I don't put on weight increase by about 600ish calories? Now I just need to find the right meals.

Hmm... I'll get you started with a day that fulfills that if you'd like to give it a shot...

Breakfast: Oatmeal (200 cals, 34g carbs, 8g pro, 3g fat), 2 eggs (140 cal, 1g carbs, 12g pro, 10g fat), Orange (50 calories, 12g carbs) 390
Snack: low fat yogurt (170, 20c, 8p, 3f), kashi cereal (140, 30c, 13p, 1f), muscle milk (220 calories)
Lunch: 2 slices whole wheat bread (140, 23c, 7p, 2f), 4oz turkey breast (120, 1c, 23p, 3f), margarine (50c, 5f), milk (80c, 44c, 32p, 0f)
Snack: 1 oz walnuts (180, 4c, 4p, 19f), low fat cheese (60, 6c, 8p, 1f), apple (80, 20c), muscle milk (220 calories)
Dinner: Brown rice (240, 52c, 4p, 1f), 4oz chicken breast (120, 1c, 23p, 3f), olive oil (100, 10f), veggies (40, 8c, 2p), milk (80c, 44c, 32p, 0f)
Snack: protein shake (300 calories)

That'd get you up to around 2,700 calories. Then you could add some extras ont othat- a few handfuls of nuts, a protein shake or two, some dried fruit, an extra glass or two of milk, some cereal.