Thread: Bulking Diet

Originally Posted by spartan1

I am 5'10" and 188 lbs. B/F 14%.

Thinking about 500 Dec 10 wks and 750 Sus 13 wks.

Would like to know if anyone has a good lean bulking diet that would be a good fit given the info above.

I want to gain mass but I want it to be quality.

It may be easier if you describe your plan and we could tweak it, here and there.

Please see the attached Diet and let me know what changes you think could or need to be made.

The diet is located in the attachment.

Go to fitday.com and enter all what you eat in a day and see how many calories you are getting. You need to being eating about 500 cals over maintenance. Also, I looked at that diet and you are eating 3 plain baked potatoes a day on a bulk? Put some bacon cheese and butter on those things and eat whole eggs instead of egg whites. Also I assume your milk isn't whole, so drink whole milk.

^ What he said.

Also - too much juice and dried fruit - neither is good for you. Ditch those. Increase your fats; like ihate said, eat the yolks. Increase your saturated fat intake. Butter your potatoes.

Sounds good I will check out the website to see where my #'s fall. Also I know that You said whole milk and to butter / bacon the potatoes .... do you still think this would be OK since I want to make solid lean gains, I do not want to add too much fat if I can help it. I know some is good but I would like to gain Quality muscle.

Thank you for your feedback.

Please read homework 1 in my sig, k?

Originally Posted by spartan1

Sounds good I will check out the website to see where my #'s fall. Also I know that You said whole milk and to butter / bacon the potatoes .... do you still think this would be OK since I want to make solid lean gains, I do not want to add too much fat if I can help it. I know some is good but I would like to gain Quality muscle.

Thank you for your feedback.

Of course you want to gain muscle, who wants to get fatter? We wouldn't tell you to do something that's going to make you fat haha.

nice

Thanks I thought it was good. But after reading all the replies I am going to add more fats and calories for now while things are flowing like they are then in about 3 months tone it down and stick with the diet as much as I can with maybe one cheat day a week.

**** Also with regard to the dried fruit and Juice if you understand the body this help to keep your insulin levels at a good level so you do not have to take insulin which can be a pretty dangerous road if not administered correctly.*****

Dried fruit and fruit juice do not help your body with glycemic control. In fact, high levels of fructose - such as those found in dried fruit and fruit juice - interfere with the normal insulin response. I understand insulin response quite well for a lay person; if you would like to do some reading on the subject, may I suggest PubMed?

I'll get you started: Consuming fructose-sweetened, not glucose-sweetene... [J Clin Invest. 2009] - PubMed result
Consuming fructose-sweetened, not glucose-sweetened, beverages increases visceral adiposity and lipids and decreases insulin sensitivity in overweight/obese humans.

Fructose consumption: considerations for future re... [J Nutr. 2009] - PubMed result
Fructose consumption: considerations for future research on its effects on adipose distribution, lipid metabolism, and insulin sensitivity in humans.
"Increases of intra-abdominal fat observed in subjects consuming fructose, but not glucose, for 10 wk indicate that the 2 sugars have differential effects on regional adipose deposition. However, the increase of fasting glucose, insulin, and homeostasis model assessment-insulin resistance at 2 wk and the lack of increase of 24-h systemic FFA concentrations suggest that fructose decreases insulin sensitivity independently of visceral adiposity and FFA. The lower postprandial glucose and insulin excursions in subjects consuming fructose and increased excursions in those consuming glucose do not support a relationship between dietary glycemic index and the development of dyslipidemia, decreased insulin sensitivity, or increased visceral adiposity."

Translating: fructose is a low-GI carb, and still, it promotes insulin resistance (end-stage insulin resistance is type II diabetes), gives you belly-fat, and raises your bad cholesterol.

A few pieces of fresh fruit are good for you. Dried fruit and fruit juice are very concentrated, and thus very easy to overconsume.

My .02