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View Full Version : Novice diet advice - Trying to bulk!



comm4ndo
06-01-2013, 01:42 AM
Hey everyone,

I'm a new member here and also new to weight gain. I have been an active gym user for years, but due to my work (navy) I have been unable to keep to a proper routine from being on ships, and have also not been able to control my diet. Meals on board our ships are very high in carbs and I have predominantly done weight/cardio training whenever I can.

I am now living ashore for a good 3 months (fingers crossed) and will be able to control my workouts and diet, and I am very keen to gain some muscle in the 12 or so weeks I have. Currently I am 6"3, 84kg, and approx 12-13%bf. I have always been a hard gainer, which I presume is because I can never get in to a decent eating routine. I have done some research on what I need from the articles here and have come up with a diet below which I hope to start at the end of next week when I get ashore. If anyone could have a quick look at it and give me some advice on how it can be improved to give me the best chance of gaining some decent muscle, I would appreciate it immensely!

I have worked out that I should be having approx 4000kcals per day to bulk using the 40:40:20 rule. My diet below is close except only getting around 10% fat. Will this work against me if I stick to this? The meals here are very basic due to the limitations I have with my job to cook etc. I will be supplementing with decent multivitamins etc and eating green veg/salads which I have not added to the diet.

I have also contemplated bulking for 3 weeks then doing a keto for 10 days or so then bulking again to try and keep my body fat % from getting too high. Is this a good idea or should i just bulk as much as I can (as I dont think 3 months is very long) and then cut at the end?

Thanks guys.


Meal 1

Breakfast

Egg x3 9p 0.9c 12f 165cal
Brown Bread x2 6p 44c 1.4f 200cal
Bacon Strips x4 12p 4c 4f 148cal
Protein Shake x1 24p 4c 1.5f 130cal
Total 51p 52.9c 18.9f 643cal


Mid-Morning Meal

Brown Bread x2 6p 44c 1.4f 200cal
Chicken (100g) 53.6p 3.2c 11.2f 340cal
Skim Milk (100ml) 1p 8c 11f 0 80cal
Total 67.6p 58.2c 12.6f 620cal


Lunch
Chicken (250g) 67p 4c 14f 425cal
Avocado x0.5 2p 9c 2f 160cal
Skim Milk (100ml) 8p 11c 0f 80cal
Olive Oil 0p 0c 10f 90cal
Total 77p 24c 26f 755cal

Pre-Workout

Mass Gainer Shake x1 26p 88c 9f 530cal
Total 26p 88c 9f 530cal

Post-Workout
Mass Gainer Shake x1 26p 88c 9f 530cal
Total 26p 88c 9f 530cal


Dinner
Chicken (250g) 67p 4c 14f 425cal
Avocado x0.5 2p 9c 2 160cal
Skim Milk (100ml) x1 8p 11c 0f 80cal
Olive Oil 0p 0c 10f 90cal
Total 77p 24c 26f 755cal


Pre-Bed
Casein Shake x1 24p 4c 1.5f 130cal
Total 24p 4c 1.5f 130cal

TOTAL 349p 339c 103f 3963cal
Percentage 44.1% 42.9% 13.0%

HealingHands8
06-01-2013, 01:49 AM
Protein is unneccesarily high. At 191lb, it needn't be higher than 156lb, but 190lb is a good target to aim for. Set fat minimum to 75g. Once you have hit minimums, you can fill remaining calories with any mix of protein, fat or carbs.

But remember you don't have to eat the same things everyday. Just ensure you diet is based mainly around whole, minimally processed foods. I wouldn't recommend trying to cut inbetween. Just try and gain 0.5lb per week for the entire 3 months. If you are gaining that much, the majority of it will be muscle mass as long as you are adequatly taxing yourself with a good routine.

AlwaysTryin
06-01-2013, 04:58 AM
Just thought I'd mention your % is all wrong.

103g of fat is not 13%... It's almost 1000 calories which is ~25% of your total

Percentages mean nothing anyway but