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View Full Version : Bulking Diet - Let me hear what you have to say



Fjhcrow08
01-29-2011, 10:15 AM
Hey everyone,

I changed around my bulking diet, still trying to get it right but struggling a little with it. Any suggestions or opinions would be greatly appreciated. I'm 5'7" 142 pounds, I want to get stronger and get up to 160 pounds. I just started back up in the gym, I'm doing a Full body 3 day workout on M/W/F, resting on T/Th/S/Su. Suggestions, opinions, criticism, whatever you have to say about the diet, let me know. Thanks.

Meal 1 (11am) - 5 whole eggs(scrambled), 1 cup oatmeal + 1 1/2 cup 1%milk, cup of OJ, cup of Coffee, Fish oil + multi-vitamins

950 CAL
38g FAT
103g CARB
54g PROTEIN

WORKOUT (12pm)

Meal 2 (2-3pm) - 2 TBSP Peanut Butter, 2 slices multi-grain bread(toasted), 1 banana, 1 scoop ON Whey Protein shake + 1 cup milk

767 CAL
27g FAT
90g CARB
50g PROTEIN

Meal 3 (5-7pm) - Salad, 6oz Chicken breast or 8oz beef, 8oz pasta or 1 cup Rice + black beans, veggies

1100 CAL
2/13g FAT (Varies on combination I make that day)
160g CARB
71g PROTEIN

Meal 4 (9pm) - Not sure what to eat around this time. I was thinking another 2 TBSP Peanut Butter.

200 CAL
16g FAT
7g CARB
8g PROTEIN


TOTAL:
2967 CAL
88g FAT
360g CARB
183g PROTEIN

WonderPug
01-29-2011, 10:25 AM
The macronutrient breakdown looks fine, so if total caloric intake is 110% to 120% of maintenance, then you're in good shape.

AdamWW
01-29-2011, 10:27 AM
nice to see a whole food-dominant diet, too.

Fjhcrow08
01-29-2011, 11:23 AM
Thanks guys. So is another 2 tbsp of peanut butter for meal 4 around 9pm fine or would you suggest I eat something else at that time instead?

PJR23
01-29-2011, 01:05 PM
Thanks guys. So is another 2 tbsp of peanut butter for meal 4 around 9pm fine or would you suggest I eat something else at that time instead?

Thats fine. you can eat whatever you want that fills in the rest of your calories for the day.

kyhunter89
01-29-2011, 03:33 PM
Casien would be the easy answer

coopermax
01-29-2011, 03:44 PM
Whole Eggs, Good Job, now switch the 1% to whole milk and you will be on the right track...

AlwaysTryin
01-30-2011, 01:22 AM
Whole Eggs, Good Job, now switch the 1% to whole milk and you will be on the right track...

There is no need to if he doesn't want to, I have no fat milk, you got an issue?

jimmyhat
01-30-2011, 01:35 AM
Hey everyone,

I changed around my bulking diet, still trying to get it right but struggling a little with it. Any suggestions or opinions would be greatly appreciated. I'm 5'7" 142 pounds, I want to get stronger and get up to 160 pounds. I just started back up in the gym, I'm doing a Full body 3 day workout on M/W/F, resting on T/Th/S/Su. Suggestions, opinions, criticism, whatever you have to say about the diet, let me know. Thanks.

Meal 1 (11am) - 5 whole eggs(scrambled), 1 cup oatmeal + 1 1/2 cup 1%milk, cup of OJ, cup of Coffee, Fish oil + multi-vitamins

950 CAL
38g FAT
103g CARB
54g PROTEIN

WORKOUT (12pm)

Meal 2 (2-3pm) - 2 TBSP Peanut Butter, 2 slices multi-grain bread(toasted), 1 banana, 1 scoop ON Whey Protein shake + 1 cup milk

767 CAL
27g FAT
90g CARB
50g PROTEIN

Meal 3 (5-7pm) - Salad, 6oz Chicken breast or 8oz beef, 8oz pasta or 1 cup Rice + black beans, veggies

1100 CAL
2/13g FAT (Varies on combination I make that day)
160g CARB
71g PROTEIN

Meal 4 (9pm) - Not sure what to eat around this time. I was thinking another 2 TBSP Peanut Butter.

200 CAL
16g FAT
7g CARB
8g PROTEIN


TOTAL:
2967 CAL
88g FAT
360g CARB
183g PROTEIN

Damn man you eat nearly 1000kcal an hour before your workout? Impressive, I'd feel sick and bloated to hell!

But hey if you can stomach it then why change it. Your diet plan looks good btw.

bennettj
01-30-2011, 06:40 AM
Casien would be the easy answer

Maybe the "easy" answer, but not necessarily the "correct" answer.

IvanStankov
01-30-2011, 07:24 AM
I find your bulking diet very great and complete. You may add a casein shake with your last meal consisting of peanut butter and you will do great.

How do you cook your beans?

ELugo
01-30-2011, 08:17 AM
There is no need to if he doesn't want to, I have no fat milk, you got an issue?

haha! Yea, I really can't stomach the whole milk myself. I prefer the 2% or the non-fat variety. No need for the casein shake either ...I can't STAND casein shakes! Pure crap if you ask me. I usually end my night with a PB & J and a glass of milk ...deelish!

TrainHardOrQuit
01-30-2011, 10:01 AM
Currently bulking too at around 3200 calories.

Just had a massive breakfast:

1/2 cup oats + 1/2 cup wheat bran + 1/2 cup raspberries + 1 banana + 1 cup milk = oatmeal

10 egg whites with veggies
3 whole eggs sunny side up
1 tsp coconut oil

1040 Calories. 68gm protein, 39gm fat, 115gm carbs (includes 24gm fiber!)

IvanStankov
01-30-2011, 10:05 AM
Currently bulking too at around 3200 calories.

Just had a massive breakfast:

1/2 cup oats + 1/2 cup wheat bran + 1/2 cup raspberries + 1 banana + 1 cup milk = oatmeal

10 egg whites with veggies
3 whole eggs sunny side up
1 tsp coconut oil

1040 Calories. 68gm protein, 39gm fat, 115gm carbs (includes 24gm fiber!)

How the hell did you swallow all this food :O? I've just had my 250 grams of cottage cheese and 300 grams of raspberries and it was hell hard.