BulkMeUp

Hello

Would appreciate any/all feedback on my bulk diet detailed below. Sorry if it looks unreadeable, but there was no option to attach an excel file to the post.

Stats -
Present weight : 165
Height : 6"
BF : 26% (according to my home weighing scale. i know these things are not accurate, but at least i can use it to track my progress).
LBM : 122

Carbs : 323g (Approx 1.96g/total weight)
Fat : 66g (Approx 0.4g/total weight)
Protein : 241g (Approx 1.46g/total weight ; approx 1.98g/LBM)
Total cals : 2745

Note: M#4 is different on traning days vs non traning days. The above overview is based on non a traning day.

Thanks

M #1 cals carb fat pro
250ml skimmed milk 91 13 0.5 8.8
250ml oats (raw measure) 342 60 6 12.6
1 scoop (35g) Whey Protein 132 4.7 1.9 24
TOTAL 565 77.7 8.4 45.4
Total in Calories consumed 568 310.8 75.6 181.6
Percent Makeup 100.00% 54.72% 13.31% 31.97%

M #2
250ml rice 131 28 0 3
100g chicken 210 0 10 28
1pear 51 13 0 1
250ml veg 12 2 4 1
TOTAL 404 43 14 33
Total in Calories consumed 430 172 126 132
Percent Makeup 100.00% 40.00% 29.30% 30.70%

M #3
8 egg whites (Naturegg) 125 0 0 25
1 tb peanut butter 113 3.3 9 4.6
350ml skimmed milk 136 19.5 0.75 13.2
2slices bread 220 39 3.5 9
TOTAL 594 61.8 13.25 51.8
Total in Calories consumed 573.65 247.2 119.25 207.2
Percent Makeup 100.00% 43.09% 20.79% 36.12%

M #4(Non traning day)
2slices bread 220 39 3.5 9
1 scoop (35g) Whey Protein 132 4.7 1.9 24
TOTAL 352 43.7 5.4 33
Total in Calories consumed 355.4 174.8 48.6 132
Percent Makeup 100.00% 49.18% 13.67% 37.14%

M #4(Traning Day)
2 tbsp (60ml) pasta sause 48 7 1.6 1.4
2 tbsp dextrose 72 18 0 0
Pasta (85g dry weight) 307 63 1.4 11
1 scoop (35g) Whey Protein 132 4.7 1.9 24
TOTAL 559 92.7 4.9 36.4
Total in Calories consumed 560.5 370.8 44.1 145.6
Percent Makeup 100.00% 66.16% 7.87% 25.98%


M #5
250ml peas 120 22 0 8
250g potato 136 32 0 2
1tb light caesars dressing 30 3.2 1.8 0.2
1banana 105 27 0 1
1can tuna 146 0 1.8 32
TOTAL 537 84.2 3.6 43.2
Total in Calories consumed 542 336.8 32.4 172.8
Percent Makeup 100.00% 62.14% 5.98% 31.88%

M #6
1 whole egg 35 0.6 1 5
1Tbsp olive oil 126 0 13 0
2caps cod liver oil 20 0 2.3 0
250g Cottage Cheese 112 12.2 5.2 30
TOTAL 293 12.8 21.5 35
Total in Calories consumed 384.7 51.2 193.5 140
Percent Makeup 100.00% 13.31% 50.30% 36.39%

GRAND TOTAL 2745 323.2 66.15 241.4
Total in Calories consumed 2853.75 1292.8 595.35 965.6
Percent Makeup 100.00% 45.30% 20.86% 33.84%

aztecwolf

are you sure you have 26% bf at only 165 lbs. because if so i would concentrate more on cutting a little excess weight, to do that you would need to decrease overall caloric intake with a majority of it coming from carbs, you can also cut down the protein a tad too

-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

BulkMeUp

Thanks aztecwolf

The 26% is according to my home bodyfat/weight scale. I am aware that these things are not accurate, but supposidly consistant. Hence i am using it to track progress rather than believe the actual bf. In May last year i had a more accurate check done. I was about 150-155 with a bf of 16%. So i think now i am probably around 20%.

I did a 3 month (aug-oct03) bulk cycle but not with 6m/day. Then again with 6m/day (mar-may04) but my overall diet wasnt up to the mark. This is the first time i have decided to go all out and pull out all the stops. But i am concerned about putting on too much fat in the process and hence this post to critique my diet.

I would prefer to bulk a bit more (for the next 2-3 months) before cutting as i dont have a lot of lbm at present. Let me know if you feel otherwise. Also i guess the creatine would account for a higher bf due to water retention. right?

Thanks for the input about the pro. I did get the feeling that it was on the higher side. Maybe i could leave out the milk in M#3 as that meal has the highest amount of pro? That would bring it down from the daily total of 241 to 228. If not i would be intrested in any suggestions to get a more suitable diet.

Thanks again

aceshigh

dont listen to home bodyweight /fat scales there allways wrong

BulkMeUp

I posted this thread almost 2 years ago and got a set of calipers since then.

I also found that my bf scale is off by 10 points. So when i adjust for that number, the result is near the caliper result.

Tough Old Man

I agree about the carbs, but disagree with lowering the protein. Keep that protein way up there. Hell I have a min of 500 grams of protein a day and weigh 248 lbs

NeilPearson

Too much protein... you would be getting more than enough protein if you cut your protein intake by half.