Bulking Phase...Please critique

kenshamrock · 05-22-2004, 10:58 PM

Hey guys! Here is my whole bulking phase...Just check out my diet and tell me if theres anything i should take away/add ok?

19 years old
145 pounds
2 years training

Supplements:
WHEY Protein
Creatine Monohydrate
Multivitamin
Glutamine

Shopping list:
Protein:
Eggs
Chicken
Lean Ground Beef
Milk
Quick fry steaks
Cottage cheese
Filets
Carbohydrates:
Sweet potatoes
Oatmeal
Brown Rice
Any Veggie
100% Whole wheat bread
100% whole wheat pasta
Fats:
Flax see oil
Fish
Nuts
Some fats from meats

Meal 1
400 calories, 35 grams of carbs, 15 grams of fat and 60 grams of protein
1 cup of oatmeal with ? of strawberries
5 egg whites (4 wholes)
tbsp of Flax Oil
Glass of milk/WHEY

Meal 2
600 calories, 86 grams of carbs, 6 grams of fat and 52 grams of protein
Nlarge2 Shake

Meal 3
300 calories, 35 grams of carbs, 4 grams of fat and 44 grams of protein
2 chicken breasts
1 cup of brown rice
Greens

Meal 4 (Snack)
230 calories, 40 grams of carbs, 18 grams of fat and 20 grams of protein
Sandwich
2 pieces of 100% whole wheat bread
2 tbsp of Natural peanutbutter
Meal 5
690 calories, 50 grams of carbs, 19 grams of fat and 50 grams of protein
1 cup of whole wheat pasta
Extra lean ground beef
Olive oil tossed with the pasta

Meal 6
600 calories, 86 grams of carbs, 6 grams of fat and 52 grams of protein
Nlarge2 Shake

Meal 7--Before bed
350 calories, 40 grams of carbs, 4 grams of fat and 22 grams of protein
6 egg whites
cup of oatmeal
WHEY

Total Calories: 3190
Total fat: 69
Total Carbs: 372
Total Protein: 310

**CowPimp** · 05-25-2004, 04:11 PM

I would say up your fat and decrease your protein a little. You shouldn't probably take in more than 1.5 grams per pound of bodyweight because it is hard on your kidneys. Overall it looks decent though.

atherjen · 05-25-2004, 04:46 PM

I agree for your weight that is too much protein. 1.5g/lb is plenty.

Id cut out the carbs in your last meal(unless you just trained) and add them into meal 1. 35g carbs for 1st meal isnt much, especially if your bulking.

you need to better balance your protein intake at meals. example meal 4 only has 20g protein? yet you have 50-60g in other meals? portion it out better.

Im not a huge fan of the weight gainer mixes either. whole food is by far superior, not to mention not full of all the sugars that the load in those mixes. you can always make your own homemade mass shake if its the convience that's needed. whey protein, milk, fruit or ground oats, healthy fats.

animalmachine · 05-25-2004, 05:01 PM

fish oil may be a better choice than flax:

http://www.bulknutrition.com/?ingredients_id=19

i think your protein is just fine, though you might want to transfer more to your bedtime meal (the slow release kind, like vpx micellean)

atherjen · 05-25-2004, 05:08 PM

I agree on the fish oil.

I dont think he needs to purchase a slow realease protein though, too costly in the long run really. the egg whites are perfect, or cottage cheese is too!

animalmachine · 05-25-2004, 05:19 PM

true, real food is always better, especially when it's cheaper!

kenshamrock · 05-25-2004, 06:03 PM

on my 2 days off out of my 3 days off, would it be really bad if i did some light cardio...My girlfriend really needs me to run with her twice a week, so will that totally mess up my bulking plans?

If so, what can i do? Maybe down a homemade weight gainner after each time i run to get the calories back in me?

animalmachine · 05-25-2004, 06:22 PM

how long are you running for?

It's probably not going to ruin you. Take some fast burning protein and carb combination before and after your run. Whey protein mixed with dextrose is an option. I am not sure of amounts though. I would probably do 20g whey and 30g dextrose, but to be honest I'm pulling those numbers out of my

Vieope · 05-25-2004, 06:31 PM

I would stay with this diet plus everything I wanted. You are bulking, the worst thing that can happen is you get a little fat and 3000 is already low.

Can you explain this quote for me?

Quote:

Lazy is just a word the lazy use to describe the DEDICATED.

**CowPimp** · 05-25-2004, 06:32 PM

I go running for 30-35 minutes twice a week and I have still been able to bulk successfully. I just try to eat 30 minutes before I go running and immediately after I finish.

kenshamrock · 05-25-2004, 06:40 PM

Thanx....I just wana gain as much as i can..

Ohhh and my quote lol...its suppose to say obsessed, not lazy...wow, ur the first person to point that out in 2 years lol

ANd ill be running for 15 to 25 minutes at a time...

aztecwolf · 05-25-2004, 07:12 PM

15-20 minutes won't kill you, more likely it will help your bloodflow and loosen you up, as far as the bulk i would drop a little protein and mix in some more carbs and fat

aztecwolf · 05-25-2004, 07:13 PM

also throw in some beans into the diet for they have many benefits

05-22-2004, 10:58 PM	#1
kenshamrock Registered User Join Date: Dec 2001 Location: CANADA Posts: 83	Bulking Phase...Please critique Hey guys! Here is my whole bulking phase...Just check out my diet and tell me if theres anything i should take away/add ok? 19 years old 145 pounds 2 years training Supplements: WHEY Protein Creatine Monohydrate Multivitamin Glutamine Shopping list: Protein: Eggs Chicken Lean Ground Beef Milk Quick fry steaks Cottage cheese Filets Carbohydrates: Sweet potatoes Oatmeal Brown Rice Any Veggie 100% Whole wheat bread 100% whole wheat pasta Fats: Flax see oil Fish Nuts Some fats from meats Meal 1 400 calories, 35 grams of carbs, 15 grams of fat and 60 grams of protein 1 cup of oatmeal with ? of strawberries 5 egg whites (4 wholes) tbsp of Flax Oil Glass of milk/WHEY Meal 2 600 calories, 86 grams of carbs, 6 grams of fat and 52 grams of protein Nlarge2 Shake Meal 3 300 calories, 35 grams of carbs, 4 grams of fat and 44 grams of protein 2 chicken breasts 1 cup of brown rice Greens Meal 4 (Snack) 230 calories, 40 grams of carbs, 18 grams of fat and 20 grams of protein Sandwich 2 pieces of 100% whole wheat bread 2 tbsp of Natural peanutbutter Meal 5 690 calories, 50 grams of carbs, 19 grams of fat and 50 grams of protein 1 cup of whole wheat pasta Extra lean ground beef Olive oil tossed with the pasta Meal 6 600 calories, 86 grams of carbs, 6 grams of fat and 52 grams of protein Nlarge2 Shake Meal 7--Before bed 350 calories, 40 grams of carbs, 4 grams of fat and 22 grams of protein 6 egg whites cup of oatmeal WHEY Total Calories: 3190 Total fat: 69 Total Carbs: 372 Total Protein: 310 obsession is just a word the lazy use to describe the DEDICATED

05-25-2004, 04:11 PM	#2
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,615	I would say up your fat and decrease your protein a little. You shouldn't probably take in more than 1.5 grams per pound of bodyweight because it is hard on your kidneys. Overall it looks decent though. The only time it's bad to feel the burn is when you're peeing... Belligerent Bovine badass YouTube Videos

05-25-2004, 04:46 PM	#3
atherjen DS Join Date: Dec 2003 Location: MS Posts: 5,757	I agree for your weight that is too much protein. 1.5g/lb is plenty. Id cut out the carbs in your last meal(unless you just trained) and add them into meal 1. 35g carbs for 1st meal isnt much, especially if your bulking. you need to better balance your protein intake at meals. example meal 4 only has 20g protein? yet you have 50-60g in other meals? portion it out better. Im not a huge fan of the weight gainer mixes either. whole food is by far superior, not to mention not full of all the sugars that the load in those mixes. you can always make your own homemade mass shake if its the convience that's needed. whey protein, milk, fruit or ground oats, healthy fats. " To dream anything you want to dream: That is the beauty of the human mind. To do anything you want to do: That is the strength of the human will. To trust yourself to test your limits: that is the courage to succeed." NPC Southern Classic, June 3rd NPC Cajun Classic, June 10th NPC Mississippi State July 22nd

05-25-2004, 05:08 PM	#5
atherjen DS Join Date: Dec 2003 Location: MS Posts: 5,757	I agree on the fish oil. I dont think he needs to purchase a slow realease protein though, too costly in the long run really. the egg whites are perfect, or cottage cheese is too! " To dream anything you want to dream: That is the beauty of the human mind. To do anything you want to do: That is the strength of the human will. To trust yourself to test your limits: that is the courage to succeed." NPC Southern Classic, June 3rd NPC Cajun Classic, June 10th NPC Mississippi State July 22nd

05-25-2004, 06:03 PM	#7
kenshamrock Registered User Join Date: Dec 2001 Location: CANADA Posts: 83	Hey on my 2 days off out of my 3 days off, would it be really bad if i did some light cardio...My girlfriend really needs me to run with her twice a week, so will that totally mess up my bulking plans? If so, what can i do? Maybe down a homemade weight gainner after each time i run to get the calories back in me? obsession is just a word the lazy use to describe the DEDICATED

05-25-2004, 05:01 PM	#4
animalmachine Registered User Join Date: May 2004 Posts: 206 Photos: 4	fish oil may be a better choice than flax: http://www.bulknutrition.com/?ingredients_id=19 i think your protein is just fine, though you might want to transfer more to your bedtime meal (the slow release kind, like vpx micellean)

05-25-2004, 05:19 PM	#6
animalmachine Registered User Join Date: May 2004 Posts: 206 Photos: 4	true, real food is always better, especially when it's cheaper!

05-25-2004, 06:22 PM	#8
animalmachine Registered User Join Date: May 2004 Posts: 206 Photos: 4	how long are you running for? It's probably not going to ruin you. Take some fast burning protein and carb combination before and after your run. Whey protein mixed with dextrose is an option. I am not sure of amounts though. I would probably do 20g whey and 30g dextrose, but to be honest I'm pulling those numbers out of my

05-25-2004, 06:32 PM	#10
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,615	I go running for 30-35 minutes twice a week and I have still been able to bulk successfully. I just try to eat 30 minutes before I go running and immediately after I finish. The only time it's bad to feel the burn is when you're peeing... Belligerent Bovine badass YouTube Videos

05-25-2004, 06:40 PM	#11
kenshamrock Registered User Join Date: Dec 2001 Location: CANADA Posts: 83	Hey Thanx....I just wana gain as much as i can.. Ohhh and my quote lol...its suppose to say obsessed, not lazy...wow, ur the first person to point that out in 2 years lol ANd ill be running for 15 to 25 minutes at a time... obsession is just a word the lazy use to describe the DEDICATED

05-25-2004, 07:12 PM	#12
aztecwolf Sackin' up every day Join Date: Dec 2003 Location: san diego Posts: 1,267 Photos: 3	15-20 minutes won't kill you, more likely it will help your bloodflow and loosen you up, as far as the bulk i would drop a little protein and mix in some more carbs and fat -Sack Up- "If you don't eat your meat, you can't have any pudding. How can you have any pudding if you don't eat your meat?" Pink Floyd, Another Brick in the Wall

05-25-2004, 07:13 PM	#13
aztecwolf Sackin' up every day Join Date: Dec 2003 Location: san diego Posts: 1,267 Photos: 3	also throw in some beans into the diet for they have many benefits -Sack Up- "If you don't eat your meat, you can't have any pudding. How can you have any pudding if you don't eat your meat?" Pink Floyd, Another Brick in the Wall

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