Arranging a bulking diet

[bhujerban]

Hi hi. Since my trainer has ghosted me, I have been left in the lurch for the bulking portion of my training. I need help arranging it. Here is where I've been for the past 17 weeks. As a disclaimer, this is NOT a "critique my diet" thread. Bhujerban knows better than that.

Meal 1: 1/2 cup oatmeal, 138g liquid egg whites, 1 tsp of flax seed oil, 50g spinach, 2.5 oz chicken, 2 black seed oil capsules
Meal 2: 6oz lean ground beef, 226g sweet potato, 1 granola bar
Meal 3: 96g cream of rice, 1 scoop protein powder, 1 tsp flax seed oil, 2 black seed oil capsules
Meal 4: 1 fish filet (not breaded), 55g basmati rice, 1 granola bar, 36g almonds
Meal 5: 3.5oz chicken, 226g broccoli, 36g almonds

Here's what he made me buy for a week's supply of food:
- 5 avocados
- 8 sweet potatoes
- 2 liquid egg white cartons
- 3 bags spinach
- 3 bags riced cauliflower
- 3 packs of asparagus
- 1 tub of oats
- 1 bag white basmati rice
- 2 tins of black beans
- Oikos Triple Zero yoghurt
- ground turkey
- turkey bacon

I remember something about "carb depletion" and "reverse diet", but what he really meant is a mystery to me. I don't know anything about portions or proper timing. If I had the diet he said he was building for me, I'd not be here asking for help. I can't stay on the current diet indefinitely, and I don't know what to do. Please help me out here!!

[xsquid99]

What exactly are you asking, there is not a single question in your post. You said its not a "critique my diet" post, but that's exactly what it looks like.

Don't over-complicate things. Get at least 0.8g of protein per pound of body weight daily. Get at least 0.4g of fats per lb of body weight daily. Eat in a small surplus and try to get about 80% of your calories from nutritious whole food sources. Eat the things that you like to eat, just make it fit your macros.

You don't need to eat 5-6 times a day if you don't want to. Meal timing is also pretty much irrelevant in the grand scheme of things as well.

[faithbrah]

What exactly are you asking, there is not a single question in your post. You said its not a "critique my diet" post, but that's exactly what it looks like.

Don't over-complicate things. Get at least 0.8g of protein per pound of body weight daily. Get at least 0.4g of fats per lb of body weight daily. Eat in a small surplus and try to get about 80% of your calories from nutritious whole food sources. Eat the things that you like to eat, just make it fit your macros.

You don't need to eat 5-6 times a day if you don't want to. Meal timing is also pretty much irrelevant in the grand scheme of things as well.

this. setting up exact amounts of exact foods and having to follow it religiously sounds like a recipe for disaster. also the stickies help a lot, they contain all of the basic information you'll need OP

[AdamWW]

member since 2007
11,800+ posts

Still can't make his own diet.

Hmmm

[LMS62]

member since 2007
11,800+ posts

Still can't make his own diet.

Hmmm

By looking at his post history, it seems that he has primarily hung out in the gmisc forum all these years. What a waste of time, and energy.

[bhujerban]

What exactly are you asking, there is not a single question in your post. You said its not a "critique my diet" post, but that's exactly what it looks like.

Don't over-complicate things. Get at least 0.8g of protein per pound of body weight daily. Get at least 0.4g of fats per lb of body weight daily. Eat in a small surplus and try to get about 80% of your calories from nutritious whole food sources. Eat the things that you like to eat, just make it fit your macros.

You don't need to eat 5-6 times a day if you don't want to. Meal timing is also pretty much irrelevant in the grand scheme of things as well.

Quite true. I did not ask a question. The diet I've been on has worked for me. I dropped over 20 lbs in 16 weeks. I just don't know where to go from there, and because of the ghosting, I'm left to reassemble what he was trying to arrive at.

this. setting up exact amounts of exact foods and having to follow it religiously sounds like a recipe for disaster. also the stickies help a lot, they contain all of the basic information you'll need OP

Too much information. I'm not sure what I'm looking for, either, which complicates the matter. Plus I have a reading comprehension problem. Unless it's perfectly spelled out, I have difficulty processing it.

member since 2007
11,800+ posts

Still can't make his own diet.

Hmmm

I spent a lot of my early years sh*tposting and miscing. I haven't been on this site regularly for a long time. Gave it up around 2015.

post count is not equal to knowledge

[SuffolkPunch]

It's quite simple really. You probably think it's more complicated than it needs to be - with the long list of "special" foods above.

Actually you can get the same basic nutrients from a wide range of different foods.

Get a calorie counting app like myfitnesspal.

Set a calorie target and a minimum protein level. If you tell us your height/weight/age and how long you've been seriously lifting (include max effort lifts in main compound lifts) then we can give you an initial idea of what these two numbers should be.

Put foods you like eating into myfitnesspal until you meet the calorie target.

Check how much protein is included - if there is not enough, you might need to swap out low protein foods for high protein ones.

As long as all this includes a good whack of fruit and vegetable, you are golden. That's it.

[bhujerban]

It's quite simple really. You probably think it's more complicated than it needs to be - with the long list of "special" foods above.

Actually you can get the same basic nutrients from a wide range of different foods.

Get a calorie counting app like myfitnesspal.

Set a calorie target and a minimum protein level. If you tell us your height/weight/age and how long you've been seriously lifting (include max effort lifts in main compound lifts) then we can give you an initial idea of what these two numbers should be.

Put foods you like eating into myfitnesspal until you meet the calorie target.

Check how much protein is included - if there is not enough, you might need to swap out low protein foods for high protein ones.

As long as all this includes a good whack of fruit and vegetable, you are golden. That's it.

Hooray, a real answer! Thank you.

Height at 6'1, weight at 180lbs, aged 39 (but don't tell nobody, lol). Bodyfat unknown but last I checked it was around 15%. I've been a regular lifter - oh I don't like the sound of that phrase - since 2010. We've been doing lots of workouts like 6-7 days a week with high rep ranges. Part of my difficulty is form. If my lower back could figure out what a flat back is supposed to be, my lifting life would be SO much better. Cardio is regular.

I will look up the fitnesspal thing you suggest. Thanks for taking the time to reply to me.