Hey guys, I have got very much advice from you Bodybuilders and i appreciate it very much many people said to me that i need to bulk and i think it is trully the truth, so im going to bulk for a while.
My BMR is 1612 kcals en im sporting like 6 days a week but i have putted my activity factor on 1,5 and i get a maintenaince of 2450 kcals what do you think is this correctly im 58 kg 173 cm tall and 17 years old. do you think my maintenaince would be 2450 or less ? i want to bulk on 2424 kcals
This is my schedule:
8:00: Oats 70 grams: 254 kcals: 9 pr 43 carbs and 5 fats
Milk: 250 ml : 125 kcal: 9 pr 13 carbs and 4 fats
10:30: whole grain bread: 70 grams: 180 kcal 6 pr 28 carbs 1 fat
peanutbutter 20 gram: 129 kcal ; 5 pr 3 carbs 11 fat
13:00 whole grain bread 140 grams: 360 kcal : 12 pr 57 carbs 3 fat
chicken filet: 20 grams : 31 kcal 3 pr 0 carbs 2 fat
sandwichspread: 22gram: 50 kcal 0 pr 3 carb 4 fat
15:00 an apple 200 gram: 100 kcal: 2 pr 20 carbs 0 fat
whole grain bread 66 grams: 160 kcal 6 pr 27 carbs 1 fat
chicken filet 20 grams 31 kcal: 3 pr 0 carbs 2 fat
18:30: brown rice: 70 grams: 258 kcal: 6 pr 55 carbs 2 fat
Veggies a total of 300 grams: 60 kcal: 6 pr 10 carbs 0 fat
chickenfilet: 150 grams: 31 kcal 0 carbs 5 fat.
salad of 60 kcal
21:00 oats 45 grams: 163 kcal 6 prot 28 carbs 3 fat
milk: 200 ml: 100 kcal 7 pr 10 carbs 3 fat
22:15 quark: 250 grams: 140 kcal: 25 pr 8 carbs 0 fat
and t/sp of stevia 2 kcals
calories; 2424
protein: 137 grams
carbs: 304 grams
fat: 44 grams
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Thread: Bulk schedule what u think?
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07-21-2013, 12:48 PM #1
Bulk schedule what u think?
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07-21-2013, 12:53 PM #2
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07-21-2013, 12:55 PM #3
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07-21-2013, 12:56 PM #4
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07-21-2013, 01:04 PM #5
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07-21-2013, 01:13 PM #6
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07-21-2013, 01:16 PM #7
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07-21-2013, 01:33 PM #8
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07-21-2013, 01:36 PM #9
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07-21-2013, 01:47 PM #10
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07-21-2013, 09:27 PM #11
I mean don't eat oats for breakfast if you enjoy coco pops.
And ice cream is perfectly fine, can help with a little energy boost now and then, in fact I will add Oreos and ice cream to my protein and oatmeal shake today.
Micros are important too so you can't only eat Oreos or you'll run out of calories, even if your macros are satisfied, so make sure you get enough fruit and vegetables and your micros will be ok.
Look up your fibre needs and be aware of the symptoms of too much or too little fibre so you can adjust. I aim for 35 to 45 grams at my weight and current calorie allowance.
With veggies and oatmeal etc you'll get plenty fibre.
Once you've allowed for enough micros, fibre, protein and fat in your diet, you're left with calories you can use any way you like, including ice cream.
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07-22-2013, 07:56 AM #12
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07-22-2013, 08:01 AM #13
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07-22-2013, 08:16 AM #14
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07-22-2013, 09:33 AM #15
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07-22-2013, 10:13 AM #16
in order for anyone to give you solid advise on your nutrition...need to know your current specs and goals. how many days a week are you working out? Are you just looking to bulk for now? if you're working out 3-4 days a week, you want to be pushing anywhere from 2800-3000 calories a day. how long are your daily workouts?...45 minutes?...an hour? it all comes into play with nutrition...
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07-22-2013, 11:43 AM #17
look up the RDA recommended amounts or read this: http://www.campbellmgold.com/archive...n_overview.pdf
BA in Nutrition Science
online coaching
1836 meet total
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07-22-2013, 11:55 AM #18
Aha Hey Thanks J-Rod i will tell all information here
Yeah you can see my picture i definitely need a bulk otherwise i will end up with only bones, im working out mostly like 1 hour or 1 hour 15 min but mostly like 1 hour
I'm working out 5 times a week
Monday: gym
tuesday: sometimes rest otherwise 1 hour kickboks
wednesday gym and kickboks
thursday: gym
friday : gym
saturday: gym
sunday: rest
this is al what u need i think?
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07-22-2013, 11:56 AM #19
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07-24-2013, 04:17 AM #20
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07-24-2013, 07:55 AM #21
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07-24-2013, 07:58 AM #22
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07-24-2013, 08:04 AM #23
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07-24-2013, 08:17 AM #24
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07-24-2013, 08:46 AM #25
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07-24-2013, 08:52 AM #26
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07-24-2013, 09:14 AM #27
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07-24-2013, 11:46 AM #28
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07-24-2013, 11:55 AM #29
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07-24-2013, 12:11 PM #30
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