Thread: 7 Day Bulking Program - Food Choice

The "Give a man to fish and he will eat for a day, teach a man to fish and he will eat for a lifetime" is applicable to this situation. I'm sure you'll find lots of help but you need to learn to create your own diet plan. No one will write it for you; successful athletes are not lazy.

This is a good place to start. Guide to Cutting, Bulking & Maintenance

I have spent the last few months looking into good bodybuilding nutrition and a common diet plan seems to be,

Protein = one to one point five times body weight in lbs, so 170lb male 170 to 225g a day.
Fats = some where in the range of 80 to 100g a day, from good sources.
Carbs = what ever is remaining to reach you daily calorific requirements based on your maintenance calories plus 500 calories a day for bulking.

To find out your maintenance calories I would record everything you eat for a week and the average of that will be your maintenance level.

If all else fails you need to find "Built" she has helped me transform my body beyond expectation over the last 13 weeks and I'm sure she could help you, but I don't think any one will provide you with a ready made diet. They will help and advise you along the way but you need to do your own research also.
I hope this helps. I'm quite new to this site also so what I offer is advise base on what I have read there are many people on this forum who have far more knowledge than me.

My weekly shopping list consists of basic bodybuilding foods,
eggs
chicken
tuna
salmon
brown rice
sweet potatoes
frozen veg (brocolli, green beans, cauilflour etc)
oats
mixed nuts.
Build your diet around these foods and you won't go too far wrong.

Originally Posted by aad123

I have spent the last few months looking into good bodybuilding nutrition and a common diet plan seems to be,

Protein = one to one point five times body weight in lbs, so 170lb male 170 to 225g a day.
....

I believe this is 1 to 1.5 x Lean body weight. Your fat doesn't need the protein. However with OP, it won't make much difference.

you can't bulk in 7 days, it takes 3 weeks for the body to get used to a new "diet" simply looking at the effect of a constant caloric excess in the diet.

in 7 days all you can do is top of muscle glycogen stores.

you need to list some typical examples of foods in your diet to give folks a better idea of what your diet is. do you cook or eat on campus, etc.

Originally Posted by Noghri73

I believe this is 1 to 1.5 x Lean body weight. Your fat doesn't need the protein. However with OP, it won't make much difference.

Sorry for the confusion, I did mean lean mass, that is what I should have put.
I'm not sure what you mean by OP.

Originally Posted by aad123

Sorry for the confusion, I did mean lean mass, that is what I should have put.
I'm not sure what you mean by OP.

"Original poster"

Originally Posted by LAM

you can't bulk in 7 days, it takes 3 weeks for the body to get used to a new "diet" simply looking at the effect of a constant caloric excess in the diet.

in 7 days all you can do is top of muscle glycogen stores.

you need to list some typical examples of foods in your diet to give folks a better idea of what your diet is. do you cook or eat on campus, etc.

This^^^