Thread: Bulking Diet (*emma-leigh*)

Do you have your stats posted somewhere else? weight, BF, etc..

Nowhere near enough calories or food to put on weight and build muscle.
Don`t be afraid to eat if bulking.

Throw in more:
whole eggs
pasta
beef (lean)
chicken
fish
cottage cheese
skim milk
salad/veggies
fruit
rice
yams
potatoes
turkey
tuna
whole grain bread
peanut butter

And the list goes on and on!!

What is ice cubes?

Originally Posted by ABC_BOXER

Meal from mum

^That is great.

Hey Boxer

Not a lot of information here.... Have you been able to calculate cals/macro ratio's for this?? Are you still at ~170 pounds??

Also - this looks vaguely familiar... have you changed it much since you last asked about it??

At a quick glance:
1. WWWAAAYYY too much reliance on whey... Don't use it unless you have to - that means try to stick to using it post-workout (+/- pre-workout if you are in a rush).

2. Where are your vegetables boy??!! 'Bulking' does not mean you have a free pass on neglecting your health! Add them. A lot of them.

3. Healthy fats?? Ummm... They are nearly non-existant in this diet! Healthy fats from linseeds, walnuts, fatty fish etc are really important. Add them.

4. Too many poor carbohydrate choices - With the availability of low GI/high fibre unrefined carbs such as legumes (chick-peas, lentils, kidney beans, black beans etc etc), whole grains/rice (barley, rye, oats, basmatti rice, brown rice etc etc), sweet potato and the plethora of other options out there, there is really no excuse to be using wheatbread as a major carb source.

Anyway - some rough starting points until I have a little more info:

Originally Posted by ABC_BOXER

Breakfast – 7am
2 x Whole Meal Bread
3 Egg whites
1 Whole Egg
Oats
Banana
3 Scoops Whey

Eekk... Ok... Drop the bread and increase the oats. Bread is a poor carbohydrate choice at the best of times. If you must eat it, go for sprouted breads or pumpernickel. The banana is fine, other options would be berries/apple/stone fruit.

Increase the egg whites/add another whole egg or add another protein source and drop the whey (or at least reduce it to 1 scoop). Whey is not your best protein source unless it is around workouts. Otherwise it's too rapidly absorbed and digested. Plus, real food offers you many more benifits.

Consider adding some healthy fats to this meal - flax/walnuts etc.

Snack 2 – 11am
1 Cup Brown Rice
1 Can Tuna
Banana

Ok. Probably waiting a little too long between meals here (4 hrs) can you move it to ten??

I would also add vegetables. Also, consider dropping the banana and either going for another type of fruit (apple?) or getting more carbs from another source (increase rice?)

Lunch – 2pm
1 Baked Potato
Tuna mayonnaise
Milk

Make that baked sweet potato and drop the mayo.
Add vegetables!!!!!
Milk is fine otherwise increase the sweet potato and drop this....

Snack 4 – 4pm
Chicken
2 x Whole Meal Bread
Oats
Whey
Milk

Drop the bread and increase the oats to get your required carbohydrates. Chicken is good. Unless you really need it, I would drop the whey/milk and stick with the oats and chicken. If you start working out less than 30 minutes after this meal then you should go for the milk/whey (+/- some oats) and drop the chicken...

Post Workout – 6:30pm
Whey
Creatine
Dextrose
Ice Cubes

I hate dextrose. I would drop it and use real food (or atleast decrease the amount of dextrose and add in real food). Milk/dairy oats and fruit (banana, berries) would be good options to add.

Meal 6 – 7:15pm
Meal from mum

As long as it has carbs, protein, vegetables and not much fat then fine.

Pre Bed – 10pm
Salmon
3 glass’s Skim-Milk
Is whey ok for this meal also?

What is with all the whey??!!

Salmon is good, add some vegetables. Also, decrease the skim milk - add cottage cheese and walnuts/flaxseeds instead.


Anyway - Lots of improvements to be made...