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View Full Version : Detailed bulking diet, please critique.



gezuz
04-17-2006, 08:19 PM
Hey all. I just finished a cutting cycle where I lost quite a bit of weight and fat %, but now I plan on bulking for at least the next 2 months or so. Here is the diet I have created for myself, as I am a college student and needed some sort of convenience in my life. If you could point out anything you see, that would be great. Thanks a lot for looking.

9:30 AM cup oatmeal, 1 tbsp peanut butter, 3 eggs, 3 pieces of bread, 1 scoop of whey, 1 cup skim milk

74 g protein, 103 g carbohydrates, 38 g fat, 937 calories

11:30 AM (Post workout shake) 2 scoops of whey, Splenda

48 g protein, 4 g carbohydrates, 2 g fat, 220 calories

2:20 PM 1 can of tuna, 1 scoop of mayonnaise, 2 pieces of bread

39 g protein, 32 g carbohydrates, 17 g fat, 363 calories

3:30 PM 1 can of tuna, 1 scoop of mayonnaise, 2 pieces of bread

39 g protein, 32 g carbohydrates, 17 g fat, 363 calories

6:00 PM Taco ground beef OR 1 chicken breast OR 1 round steak

33 g protein, 0 g carbohydrates, 6 g fat, 180 calories

7:45 PM 1 chicken breast, cup pasta, cup red sauce, 2 pieces of bread

59 g protein, 77 g carbohydrates, 10 g fat, 570 calories

9:30 PM 4 egg whites, Taco ground beef OR 1 round steak, 3 tortillas, salsa

77 g protein, 66 g carbohydrates, 16 g fat, 790 calories

11:00 PM 2 scoops of whey, 1 cup skim milk

60 g protein, 20 g carbohydrates, 2 g fat, 340 calories

Total: 429 g protein, 334 carbohydrates, 108 g fat, 3763 calories

This is what I'm consuming daily.

cup oatmeal
1 tbsp peanut butter
7 eggs
9 pieces of bread
5 scoops whey
2 cups skim milk
2 cans tuna
2 tbsp mayonnaise
2 chicken breasts
1 round steak OR lb ground beef
3 tortillas
1 tbsp salsa

My stats are 143 lbs, 19 years old, ~12% BF. I go to the gym 5 days a week at 11:00 AM in the morning, doing daily splits of Chest, Back, Legs, Arms, Shoulders in that order, with Abs 3 times a week. My goal is to get to about 160 lbs in the 2 month span while maintaining my body fat. Thanks for reading this.

Akira

rob86
04-17-2006, 08:28 PM
That seems like too much protein, no?

ryuten
04-17-2006, 09:19 PM
drop 100 g protein and increase ur carbs by 100g.

phreak899
04-17-2006, 09:23 PM
Cut down the protein, and add more carbs! You need to add A LOT more carbs to your post workout shake. A good post workout shake for you while bulking should include 80-100grams of carbs. Make sure that the majority of your carbs are complex carbs. All of my carbs (I just started a bulking diet) come from oats, whole wheat bread/pita/crackers/tortillas, fruit, and milk.

You should be getting around twice as many grams of carbs as you do protein. Carbs are what make you grow!

And I think you might be expecting to gain too much too fast. The faster you bulk, the more body fat you will gain. If you want to maintain bodyfat, start off bulking 300-500 calories above maintanence, do that for a few weeks, and then bump up the calories if you're not gaining enough weight. But be aware that if you're eating too many calories, and bulking up too fast, you will be gaining fat pounds!

gezuz
04-17-2006, 10:05 PM
In lieu of the comments, this is a changed diet I have made. And phreak, in regards to taking in too many calories, I completely agree, and am thinking about dropping the calories to around 3200 or so to start out. Thanks for pointing that out. And I forgot to mention that all grains are whole wheat.

9:30 AM – cup oatmeal, 1 tbsp peanut butter, 1 egg, 1 pieces of bread, 1 scoop of whey, 1 cup skim milk

60 g protein, 90 g carbohydrates, 38 g fat, 840 calories

11:30 AM – 2 scoops of whey, Packets of Splenda

48 g protein, 70 g carbohydrates, 2 g fat, 220 calories

2:20 PM – 1 can of tuna, 1 scoop of mayonnaise, 2 pieces of bread

39 g protein, 32 g carbohydrates, 17 g fat, 363 calories

3:30 PM – 1 can of tuna, 1 scoop of mayonnaise, 2 pieces of bread

39 g protein, 32 g carbohydrates, 17 g fat, 363 calories

6:00 PM – Taco ground beef OR 1 chicken breast OR 1 round steak, 2 pitas

45 g protein, 66 g carbohydrates, 8 g fat, 510 calories

7:45 PM – 1 chicken breast, cup pasta, cup red sauce, 2 pieces of bread

59 g protein, 77 g carbohydrates, 10 g fat, 570 calories

9:30 PM – 2 cups whole wheat cereal, 1 cup skim milk

16 g protein, 96 g carbohydrates, 4 g fat, 586 calories

11:00 PM – 2 scoops of whey, Packets of Splenda 1 cup skim milk

60 g protein, 90 g carbohydrates, 2 g fat, 340 calories

Total: 366 g protein, 553 carbohydrates, 100 g fat, 3792 calories

If I have to cut something from my diet to lower calories it will most likely be from the 9:30 AM meal, 6 PM meal, or 7:45 PM meal.