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View Full Version : hows my bulking diet?



huyy
09-16-2012, 06:40 AM
any feedback will be appreciated :)

breakfest -

on Gold Standard 100% Whey Protein Double Rich Chocolate - Protien Powder, 1 scoop
Be Natural - Manuka Honey and Spice Clusters With Flakes, 90 g
Pura - Milk, 250 ml - 1 cup
Nuts - Almonds, 1 oz (23 whole kernels)
2 1500mg fish oil pills
1 multivit

Macros: 782cal - 83c/28f/47p 13 fiber

lunch -
Sun Rice - Wholegrain Brown Rice Medium Grain (Australia), 50 g uncooked
Oil - Olive, 1 tsp
Heinz - Steam Fresh Vegetables - Broccoli, Carrot & Cauliflower, 1 Bag (150g)
Marks & Spencer - Scotch Beef Fillet Steak, 150 g

Macros: - 492cal - 40c/18f/39p 6 fiber

Pre workout -
Helga's - Wholemeal Grain Bread, 2 slices
Primo - Thinly Sliced Turkey Breast, 100 g
Praise - Creamy Mayonnaise Traditional, 15 grams
Kraft 99% Ff Slices - Cheese Slices, 2 Slice

Macros: 492cal - 46c/17f/37p 3 fiber

Post workout -
on Gold Standard 100% Whey Protein Double Rich Chocolate - Protien Powder, 2 scoop
Fresh - Banana, 1 medium (7")

Macros: 345cal - 33c/2f/49p 3 fiber

Dinner -
Sun Rice - Wholegrain Brown Rice Medium Grain (Australia), 100 g uncooked
Marks & Spencer - Scotch Beef Fillet Steak, 150 g
Oil - Olive, 1 tsp
Heinz - Steam Fresh Vegetables - Broccoli, Carrot & Cauliflower, 1 Bag (150g)

Macros: 668cal - 75c/20f/43p 7 fiber

total daily macro: 2774cal - 277c/85f/215p 32fiber

germaine07
09-16-2012, 06:48 AM
How much do you weigh and what's your TDEE?

Macros are sufficient, although calories may be low.

huyy
09-16-2012, 07:09 AM
How much do you weigh and what's your TDEE?

Macros are sufficient, although calories may be low.

oh yeah forgot about that, im currently 63kg and 145cm tall, my maintenance is around 2300 so this is a 500 surplus

huyy
09-16-2012, 06:51 PM
bump :)

yololego
09-16-2012, 07:27 PM
aim for lower surplus 200-300cals. aim to gain .5lb a week

MassiveMelis
09-16-2012, 08:05 PM
Looks legit!

Exile95
09-16-2012, 09:06 PM
Wait a minute, you're 145 cm? And 63 kg? Wow, you must be really packed with muscle. Nice diet, but I find that when bulking, eating something light 30 min ~ 1 hour before bed helps me to sleep better, or I wake up at night hungry. If you're looking to stick in more calories, that's one option. Some peanut butter or a slice of cheese is what I normally have, or microwaved eggs if I'm already hungry.

huyy
09-17-2012, 05:47 AM
aim for lower surplus 200-300cals. aim to gain .5lb a week

what advantages does 300 surplus give over 500? i've never done a bulk before been cutting ever since i started lifting

musclejocksexy
09-17-2012, 05:52 AM
what advantages does 300 surplus give over 500? i've never done a bulk before been cutting ever since i started lifting

stores less fat since that extra surplus doesn't get stored as as much fat.