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Beachboy23
12-02-2014, 01:44 PM
So I've been lifting for a few months and have seen some decent gains even with a horrible diet. Now I'm starting to get really serious and I want to make sure I have a good diet to start bulking. This is what I have so far, all suggestions and advice is greatly appreciated!

Breakfast: 4 whole eggs, 1 cup oats, 1 scoop of whey.

Meal 1: Can of tuna

Lunch: Chicken breast, broccoli, sweet potato

Meal 2: White rice, apple

Dinner: Chicken breast, asparagus, sweet potato

Meal 3: Greek yogurt, 1 scoop of whey

On workout days my lunch will most likely be the pre-workout meal. Of course I take whey post workout too.

alexrivera47
12-02-2014, 02:05 PM
So I've been lifting for a few months and have seen some decent gains even with a horrible diet. Now I'm starting to get really serious and I want to make sure I have a good diet to start bulking. This is what I have so far, all suggestions and advice is greatly appreciated!

Breakfast: 4 whole eggs, 1 cup oats, 1 scoop of whey.

Snack 1: ?

Lunch: Chicken breast, broccoli, sweet potato

Snack 2: ?

Dinner: Chicken breast, asparagus, sweet potato

Snack 3 1 scoop of whey, ?

On workout days my lunch will most likely be the pre-workout meal. Of course I take whey post workout too.

First, don't think about using the word "snack". Instead think of them as meals. When unsure what to eat, eat the same thing again. There's nothing wrong with having 3 chicken meals a day. Since you're bulking, i recommend lean ground beef, turkey, tuna, and salmon for protein. For carbs you could add brown rice, whole grain breads, and even more oats. Even adding peanut butter and olive oil here and there will help add calories while adding goods fats. One tip is investing in casein protein right before bed instead of whey. The reason i say this is because it digests slowly and is just what you need before bed. Overall, i'd say you have a good foundation of macros and micros, all you need is consistency. Best of Luck

gbullock32
12-02-2014, 02:16 PM
Start with nutrition- learning the basics about calorie and macro/micro nutrients and how they will help you reach your goals, read-

http://forum.bodybuilding.com/showthread.php?t=156380183
http://forum.bodybuilding.com/showthread.php?t=136691851
http://forum.bodybuilding.com/showthread.php?t=129523333
http://forum.bodybuilding.com/showthread.php?t=123915821

Once you have done that select a proven beginner routine, these are made to give the best results, some good routines would be-

Starting Strength - http://startingstrength.com/

BabyLover's Starting Strength - http://forum.bodybuilding.com/showthread.php?t=135564721

AllPro's Beginner Routine - http://forum.bodybuilding.com/showthread.php?t=4195843

StrongLifts 5x5 - http://stronglifts.com/5x5/

IceCream Fitness 5x5 - http://forum.bodybuilding.com/showthread.php?t=148036063

Fierce 5 - http://forum.bodybuilding.com/showthread.php?t=159678631

Coolcicada's Push/Pull/Legs - http://forum.bodybuilding.com/showthread.php?t=149807833

Read into those and pick the one you like best.

SUPPLEMENTS

Are just that and nothing more, you do not need them, and most are either useless or a waste of money. If you really want to take them there are a few that can be beneficial though.

Recommended-

Multivitamin- Useful for helping to fill in any holes in your diet- remember, it is there to compliment what you get from food, not replace it.

Fish Oil- Great for getting in essential fats that most do not from whole food unless eating fish fairly often.

Creatine Monohydrate- Cheapest form of creatine and the most proven/studied. 3-5 grams a day, taken at any time with any liquid is all it takes and you do not need to load or cycle nor do you need to take it with sugar. Many types of creatine exist but just go with a plain mono- do not expect miracles though, creatine will barely have any noticeable effect, it may give you an extra rep or 2 but that is about it.

Bloating with creatine is actually very minimal, if it occurs at all, and usually only happens to those who load it (which is not needed). Creatine works by saturation, pulling water into the muscles and providing more endurance: think of it like putting an extra gallon of capacity on your car's gas tank, it doesn't directly improve performance, but allows for more distance to be covered. This is essentially (in very simplified terms) what creatine will do, it will let you go just a little further.

Optional-

Protein- Not needed really, it is just a powdered food (usually derived from either a milk, plant, beef, or egg protein) that can be used to reach your minimum protein needs if you cannot do so with whole foods. Do not get caught up with what type to get, a standard whey will be the cheapest and will be just fine. Only take as much as is needed to reach protein needs for the day.

BCAA Products- BCAA (Branch Chain Amino Acids) are said to prevent muscle breakdown and aid in recovery- this is true but you know what already has BCAAs in it? Food, any source of protein has and is comprised of branch chain amino acids. Assuming you reach protein sufficiency in your day a BCAA supplement would do nothing to aid you.

BCAA supplements may be beneficial if you take pre/intra workout only if you train in a fasted state, or taken between meals if you go 4-6 hours without food. If you do not fit either of those categories they are not needed at all, save the money.

Not needed-

Fat Burners- They do not burn fat and barely do anything in regards to losing fat. Most will only suppress appetite and provide energy. Save your money, work on diet and training first, skip fat burners entirely or save them as an option for the final part of a cut, when you need an energy boost.

CLA- Borderline useless unless you are obese, do not waste the money.

Pre-Workout- They provide energy and endurance boosts, which may be useful if you need it but hold off until you have training and nutrition experience before looking into these. Some people respond poorly to certain stimulants so if taking a pre-workout always follow the directions and dosing instructions.

Pretty much any other supplements are not worth going into, do research first, buy later or never; most will do so little in regards to actual results that your money is best saved for something useful, like a food scale.

Beachboy23
12-02-2014, 02:27 PM
I edited it a little bit, does that look okay?

AFC96
12-02-2014, 03:14 PM
I edited it a little bit, does that look okay?

No.

Calculate your TDEE and macros. Hit them with whatever food you want. Burgers, fries, chicken wings or any other food you think is "junk" is acceptable. It does not matter how you hit your macros.

Remember not to forget your micros to. Eat at least 2 servings of veggies a day.

Beachboy23
12-02-2014, 04:27 PM
So... any other feedback?

AFC96
12-02-2014, 04:48 PM
So... any other feedback?

You dont need any other feedback. All your questions have been answered.