Bulk schedule what u think?

[arturiano112]

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

[cumminslifter]

your TDEE seems reasonable
your fats are to low 52g minimum
you said your TDEE is 2450 cals but you want to bulk on 2425 cals? you would be losing weight if you did this

[arturiano112]

oow? I did is that low because i was undereating this whole year and im now upbringing it so i thought maybe i will gain with 2450 kcals too but u think i need to bring it up a bit more? because u saw my picture i don't want to cut i am almost a skeleton :S

[cumminslifter]

oow? I did is that low because i was undereating this whole year and im now upbringing it so i thought maybe i will gain with 2450 kcals too but u think i need to bring it up a bit more? because u saw my picture i don't want to cut i am almost a skeleton :S

yes you are a skeleton. you need to eat in a caloric surplus to gain weight

[arturiano112]

yes you are a skeleton. you need to eat in a caloric surplus to gain weight

Aha u know what i can add on what time? some good food ?

And about cheatmeal if i take one a week or one in 2 weeks won't it affect me?

[OneHandClap]

Aha u know what i can add on what time? some good food ?

And about cheatmeal if i take one a week or one in 2 weeks won't it affect me?

Eat more of whatever you enjoy, while meeting your needs.

And it's a bulk, you don't need a cheat day, I don't even cheat when cutting because my diet includes foods I enjoy. I crave nothing.

[cumminslifter]

Eat more of whatever you enjoy, while meeting your needs.

And it's a bulk, you don't need a cheat day, I don't even cheat when cutting because my diet includes foods I enjoy. I crave nothing.

right here^^^

[arturiano112]

So no cheatmeals for me haha? what u mean with enjoy the foods? u mean stay in macro's but with like a icecream or something im not cheating like pizza or something rice is fine for me just the icecreams i can't avoid that S:

[cumminslifter]

So no cheatmeals for me haha? what u mean with enjoy the foods? u mean stay in macro's but with like a icecream or something im not cheating like pizza or something rice is fine for me just the icecreams i can't avoid that S:

just hit your macros with foods you enjoy eating. and make sure you are getting your micros and fiber as well

[arturiano112]

macros is carb prot and fat but what u mean with micros and fiber if i can ask?

[OneHandClap]

So no cheatmeals for me haha? what u mean with enjoy the foods? u mean stay in macro's but with like a icecream or something im not cheating like pizza or something rice is fine for me just the icecreams i can't avoid that S:

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.

[cumminslifter]

macros is carb prot and fat but what u mean with micros and fiber if i can ask?

you dont know what micronutrients and fiber are?

[arturiano112]

Nvm i know what they are just didn't know it in english, But so if a icecream fits in my macros i can eat them? But i need definitely bulk right?

[cumminslifter]

Nvm i know what they are just didn't know it in english, But so if a icecream fits in my macros i can eat them? But i need definitely bulk right?

and meet micros and fiber needs but yes bulk. 10-20% above TDEE

[arturiano112]

I understand the whole think about my protein carbohydrates and fats , but not the fiber thing how much i need to them or what micro's i didn't have seem them or heard of them :S i know what it is but is there a excess to eat a amount of it?

[j-rod_kw]

I understand the whole think about my protein carbohydrates and fats , but not the fiber thing how much i need to them or what micro's i didn't have seem them or heard of them :S i know what it is but is there a excess to eat a amount of it?

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...

[cumminslifter]

I understand the whole think about my protein carbohydrates and fats , but not the fiber thing how much i need to them or what micro's i didn't have seem them or heard of them :S i know what it is but is there a excess to eat a amount of it?

look up the RDA recommended amounts or read this: http://www.campbellmgold.com/archive...n_overview.pdf

[arturiano112]

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...

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?

[arturiano112]

look up the RDA recommended amounts or read this: http://www.campbellmgold.com/archive...n_overview.pdf

Thanks i will read it and i hope i can understand it :S

[arturiano112]

Hey guys this couldn't be fat right? i tested out my scale and this came out in 3 days
1e day on scale 57 kg
2e day on scale 57.5 kg
3e day on scale 57.8 kg
and today it showed 58.8kg is this possible in just 3 days of time?

[cumminslifter]

Hey guys this couldn't be fat right? i tested out my scale and this came out in 3 days
1e day on scale 57 kg
2e day on scale 57.5 kg
3e day on scale 57.8 kg
and today it showed 58.8kg is this possible in just 3 days of time?

yes, water/glycogen weight is what this is. keep going with your surplus for 2 weeks then make adjustments

[arturiano112]

yes, water/glycogen weight is what this is. keep going with your surplus for 2 weeks then make adjustments

But it isn't fat right ?

[Follix]

I mean don't eat oats for breakfast if you enjoy coco pops.

Well maybe Coco pops is better at taste but if he goes working out right after it pretty much sure the results will be better with oatmeal. I mean if all the carbs you are getting are sugars I doubt you can compete at the best of your abilities, no serious athlete would do that.

[cumminslifter]

But it isn't fat right ?

no, initial weight gain is expected

[arturiano112]

no, initial weight gain is expected

aha thanks man i got in shock very hard i thought wtf 1,5 kg in 3 days that would be a minimum of 0.5 kg of fat but i eat normally so i was very hard in shock

But now i know it is normal thankyou

[cumminslifter]

aha thanks man i got in shock very hard i thought wtf 1,5 kg in 3 days that would be a minimum of 0.5 kg of fat but i eat normally so i was very hard in shock

But now i know it is normal thankyou

now worries, it is very normal. like i said keep going for 2 weeks and see where you are at

[arturiano112]

now worries, it is very normal. like i said keep going for 2 weeks and see where you are at

Oke Thank you and once 2 weeks i can get me a cheat meal right like a normal pizza not big one and a ben and jerry ice cream or what ?

[cumminslifter]

Oke Thank you and once 2 weeks i can get me a cheat meal right like a normal pizza not big one and a ben and jerry ice cream or what ?

if you can fit it into your macros you can have it everyday

[arturiano112]

if you can fit it into your macros you can have it everyday

that's the hard part i don't know how to fit it in my macro's icecream has much fats how will it be possible to fit in my macro's than?:S

[cumminslifter]

that's the hard part i don't know how to fit it in my macro's icecream has much fats how will it be possible to fit in my macro's than?:S

you can go over your fat minimums. ice cream doesnt have that much fat