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  1. #1
    Registered User lukelukash's Avatar
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    Started the gym (18 y/o)

    Hi guys any help would be appreciated

    I started the gym this week and my friend (personal trainer) gave me a diet for bulking up.
    What i wanted help with is the diet, is it good, any changes that can be made etc...

    Here it is:
    Food Diet (for bulking up)
    Morning:
    • 2 scoups protein
    • 50 grams oatmeal
    • 300 ml skimmed milk
    • 20g nuts
    • Fruit ( one)
    • Yoghurt
    2nd Meal:
    • 100grams chicken breast
    • 100grams pasta
    • 1 gozitan cheese
    • 1 Fruit
    • 1 glass peach juice
    3rd Meal:
    • 70grams minced meat
    • 20 grams nuts
    • 1 yoghurt
    • 1 baghuette with spoon of sun flower oil
    • 1 glass peach juice
    4th meal:
    • 2 scoups protein
    • 300 grams potatoes
    • 4 slices bread
    • 1 glass peach juice
    5th meal:
    • 50 grams oats with 300ml milk
    • Scoup protein with water
    • Whole spoon olive oil
    Important:
    • 2 litres of water per day
    • Sweet one per day
    • Food can be interchanged, example pasta and minced meat can be done in third meal instead of baguette.
    • Avoid use of butter and salt
    • No alcohol during diet

    The picture is how my body is at the moment.
    Attached Images
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  2. #2
    Registered User JSpino22's Avatar
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    That's a lot of drinking brother! Try and eat whole foods more if possible. Other then that solid foundation. Looking forward to see more progress pics and results.
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  3. #3
    Registered User lukelukash's Avatar
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    Originally Posted by JSpino22 View Post
    That's a lot of drinking brother! Try and eat whole foods more if possible. Other then that solid foundation. Looking forward to see more progress pics and results.
    i will try put up a pic monthly for progress and thoughts
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  4. #4
    Progress WatsonS90's Avatar
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    Scoops is the correct term, not scoups.
    "Quit being a lil' bish!" - Ogus

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  5. #5
    Registered User lukelukash's Avatar
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    Originally Posted by WatsonS90 View Post
    Scoops is the correct term, not scoups.
    as long as it was understood its fine
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  6. #6
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    How many calories you're consuming is what is important when bulking. Not certain foods as such, what does all of that give you macronutrient wise?
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  7. #7
    Registered User RJLDomingo's Avatar
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    Calculate your BMR/TDEE for best results, brah. Macros, brah. Good luck!
    S: 185
    B: 155
    D: 315
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  8. #8
    Registered User lukelukash's Avatar
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    Originally Posted by RJLDomingo View Post
    Calculate your BMR/TDEE for best results, brah. Macros, brah. Good luck!
    what do i do once i calculated them?
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  9. #9
    Registered User lukelukash's Avatar
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    Originally Posted by WatsonS90 View Post
    How many calories you're consuming is what is important when bulking. Not certain foods as such, what does all of that give you macronutrient wise?
    to be honest i dont know im a newbie int his stuff
    but theres i know for sure theres 400g protein around there
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  10. #10
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    Umm. Follow them. If you want to bulk, add calories to your daily maintenance. If cut, reduce it.
    S: 185
    B: 155
    D: 315
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  11. #11
    Progress WatsonS90's Avatar
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    Originally Posted by lukelukash View Post
    to be honest i dont know im a newbie int his stuff
    but theres i know for sure theres 400g protein around there
    Lulwut???

    Why would you need 400g of protonz?

    That's seriously overkill.

    Read the stickies my friend, become aware
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  12. #12
    Registered User lukelukash's Avatar
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    Originally Posted by WatsonS90 View Post
    Lulwut???

    Why would you need 400g of protonz?

    That's seriously overkill.

    Read the stickies my friend, become aware
    thats why im on here asking for help to see if i should change this diet
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  13. #13
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    Calculate your BMR/TDEE!
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  14. #14
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    No peanut butter, no pop tarts?

    Cruddy meal plan is cruddy. Very srs, you can eat practically whatever you want once you reach .82g of protein per pound of lean body mass and .45g per pound of bodyweight (assuming you reached micronutrient sufficiency).
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  15. #15
    Registered User lukelukash's Avatar
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    Originally Posted by RyanOMalley View Post
    Calculate your BMR/TDEE!
    My Bmr is 1578.76 guys
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  16. #16
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    Originally Posted by lukelukash View Post
    My Bmr is 1578.76 guys
    Add 10% to 1580 with is 158 (round it to 160) giving you a total of: 1738 - I'd round that to 1740 and see how it goes for a week or two. If you lose. Keep adding 25-50g carbs and trial again. If you gain (which I kinda doubt) decrease 25g carbs from your diet.

    Good luck.
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  17. #17
    Registered User lukelukash's Avatar
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    Originally Posted by WatsonS90 View Post
    Add 10% to 1580 with is 158 (round it to 160) giving you a total of: 1738 - I'd round that to 1740 and see how it goes for a week or two. If you lose. Keep adding 25-50g carbs and trial again. If you gain (which I kinda doubt) decrease 25g carbs from your diet.

    Good luck.
    aint i supposed to be gaining since im bulking?
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  18. #18
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    we don't care what foods you eat.make it fit your macros, then you will get bigger
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  19. #19
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    Originally Posted by WatsonS90 View Post
    Add 10% to 1580 with is 158 (round it to 160) giving you a total of: 1738 - I'd round that to 1740 and see how it goes for a week or two. If you lose. Keep adding 25-50g carbs and trial again. If you gain (which I kinda doubt) decrease 25g carbs from your diet.

    Good luck.
    NO! Find your tdee not bmr and add 300-500 calories to it. Your bmr is just how many calories you need to survive like breathing and heart beating.
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  20. #20
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    Originally Posted by SuperHippo View Post
    NO! Find your tdee not bmr and add 300-500 calories to it. Your bmr is just how many calories you need to survive like breathing and heart beating.
    I thought he said TDEE, my bad. And no, don't add 300-500 calories. That's just being lazy. Add 10-15% to the total.

    And OP - yeah you're bulking you will be adding muscle and some fat. That's why I said add 10-15% to your maintenance level of calories.

    This will give you your estimated bulking allowance. You nay need to apply some changes here and there as stated above with the carb intake. However once you have found your maintenance. You can then proceed on with your bulk.
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  21. #21
    Registered User lukelukash's Avatar
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    Originally Posted by WatsonS90 View Post
    I thought he said TDEE, my bad. And no, don't add 300-500 calories. That's just being lazy. Add 10-15% to the total.

    And OP - yeah you're bulking you will be adding muscle and some fat. That's why I said add 10-15% to your maintenance level of calories.

    This will give you your estimated bulking allowance. You nay need to apply some changes here and there as stated above with the carb intake. However once you have found your maintenance. You can then proceed on with your bulk.
    So once i calculate my TDEE i add 15% to it? and how do i calculate how much macros i need?( sorry for asking so many questions i just hate doing things like this not right)
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  22. #22
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    Originally Posted by lukelukash View Post
    So once i calculate my TDEE i add 15% to it? and how do i calculate how much macros i need?( sorry for asking so many questions i just hate doing things like this not right)
    Read the stickies
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  23. #23
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    Originally Posted by SebastianMorar View Post
    Read the stickies
    i read most of them i think i mightve skipped one? which one is it exactly
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    Whats your current weight OP ?

    Looking at your pic this is waaay over what you probably need. You're getting what ? 400g of protein ? Get like 1g of protein for every pound you weight. You're taking 5 scoops of protein every single day, that is not only unnecessary but a huge waste of money. You need 200g of protein at most, probably less tho.

    Go to nutrition forum and read the stickies, calculate your BMR and from there see how many calories and macronutrients you need.
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    Originally Posted by lukelukash View Post
    i read most of them i think i mightve skipped one? which one is it exactly
    Start with:
    This -> forum.bodybuilding.com/showthread.php?t=136691851

    And this -> forum.bodybuilding.com/showthread.php?t=121703981
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  26. #26
    Registered User lukelukash's Avatar
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    Originally Posted by CajuPereira View Post
    Whats your current weight OP ?

    Looking at your pic this is waaay over what you probably need. You're getting what ? 400g of protein ? Get like 1g of protein for every pound you weight. You're taking 5 scoops of protein every single day, that is not only unnecessary but a huge waste of money. You need 200g of protein at most, probably less tho.

    Go to nutrition forum and read the stickies, calculate your BMR and from there see how many calories and macronutrients you need.
    im 135 pounds so that means 135 protein?
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    You need 135g protein or 110g lowest a day. I'm assuming your bodyfat for the 110g calculation.

    You also need about 65g of fat a day. Saturated, monosaturated, polyunsaturated, doesn't matter. 65g a day.

    Every other calorie you can split between protein/fat/carbs. Carbs would be preferrable
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    Originally Posted by lukelukash View Post
    im 135 pounds so that means 135 protein?
    Yes, it's what works for me and I guess what most people do, and where you should start. If you stop seeing gains or don't see them at all increase calorie intake by a bit. You'll learn what works best for you after you try, but that diet you posted with 400g of protein was way overkill.
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    Originally Posted by CajuPereira View Post
    Yes, it's what works for me and I guess what most people do, and where you should start. If you stop seeing gains or don't see them at all increase calorie intake by a bit. You'll learn what works best for you after you try, but that diet you posted with 400g of protein was way overkill.
    i guess i have to play around with the calories i think i understand how a bulk diet works now, thanks alot everyone
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