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JerryRogers89
10-15-2013, 07:34 AM
Hello guys, I'm not new at the forum but have never posted anything, so it's about time.

I wanted to make some muscle this couple of months, and currently are changing diet and supplements. My current weight is 176.37 lbs and with a body fat about 6% according to my doc. My goal is to weight 187 by christmas, so here is my diet:

5:30am Preworkout

6-7:30am Gym

7:30am Two whey scoups with milk

8:30am Two Chicken pieces with brown rice and greek yogurt

11:00am Apple

1:00pm Chicken/Salmon/Fish/Meat with vegetables spinach/zucchini/carrots/broccoli and brown rice/quinoa. Fish oil capsule.

4:00pm One whey scoup with milk

8:00pm Chicken/Salmon/Fish/Meat with vegetables spinach/zucchini/carrots/broccoli and brown rice/quinoa.

10:00pm Casein Scoup

That's my diet, any comments or advices?

Btw I don't have any eggs because recently I've been told I'm kind of allergic to it :/

PBateman2
10-15-2013, 08:05 AM
Please stated TDEE, total cals, and macros in diet.

Fat intake looks suspect.

JerryRogers89
10-15-2013, 10:01 AM
Well I did some research and this is the amoun per day aprox.

Calories: 1,835
Protein: 185g
Carbs: 135g
Fat: 65g

I still need to add the calories from the casein b4 bed shake, and the whey protein shakes with milk. But that's about it.

As for my macros I used a calculator to get my macros and got 4161 calories on a workout day and 3814 on rest days. Don't know if that info is about right. :S

PBateman2
10-15-2013, 10:04 AM
Well I did some research and this is the amoun per day aprox.

Calories: 1,835
Protein: 185g
Carbs: 135g
Fat: 65g

I still need to add the calories from the casein b4 bed shake, and the whey protein shakes with milk. But that's about it.

As for my macros I used a calculator to get my macros and got 4161 calories on a workout day and 3814 on rest days. Don't know if that info is about right. :S

You dont understand the terminology. Please read:

http://forum.bodybuilding.com/showthread.php?t=156380183

thepowerof140
10-15-2013, 10:09 AM
You dont understand the terminology. Please read:

http://forum.bodybuilding.com/showthread.php?t=156380183

Whatever he's been doing appears to work though.

JerryRogers89
10-19-2013, 07:37 AM
So here are the results from the calculations:

Calories per day: 4177.51
Protein: 200 grams
Fats: 118.5 grams
Carbs: 600 grams

My diet results:
Calories: 1,835
Protein: 185g
Carbs: 135g
Fat: 65g

From supplements:
Mass tech Elite Casein
Calories: 1,200g 120g
Protein: 96g 24g
Carbs: 224g 4g
Fat: 16g 24g

So here are the final results:
Calories per day: 3,155grams
Protein: 305 grams
Fats: 89 grams
Carbs: 359grams

I need way more carbs and Fats. So as I am new at this type of strict dieting and training, can you guys help me fixing my diet and habits?

@PBateman2 I hope you were talking about this calculations.

Jerry

InItForFitness
10-19-2013, 07:52 AM
Carbohydrates are a non-essential macronutrient, therefor there is no minimum requirement.
Consume as many/few as you'd like based on personal preference is it relates to performance in the gym.

As long as you're meeting your protein/fat requirements your remaining calories (DCA) can be consumed from whatever macronutrients you prefer.
Nothing wrong with going higher on fat/protein.

As far as your diet, it doesn't have to be "strict" simply consume foods you enjoy that help you meet your calorie/macronutrient/micronutrient goals. No one here can tell you what to eat/when to eat it. That is up to you.

Mrpb
10-19-2013, 08:19 AM
I need way more carbs and Fats.

That would be easy to achieve if you would get more of your nutrients from real food instead of from supplements.

By the way, 0.8 gram per lb protein is all that's needed.

JerryRogers89
10-22-2013, 09:58 AM
Thanks for the tips guys, anymore advices or a different point of view??

JerryRogers89
10-25-2013, 06:49 AM
Bump for having a "tendonitis".

Also a quick update, I now have in every heavy meal 3 wheat bread pieces and take away the milk, I was getting an allergic reaction in my face :/.