patricio223

This is my bulking plan that i came up with. Please check it out and let me know what i need to change to meet my goals without putting too much fat on.

Currently
Age: just turned 18
Weight 167
Height 6'4
BF 9 or 10%

Goals
Target Weight 185 for this bulk

Meal 1
1 cup shredded wheat cereal(1, 197, 47, 7)fat, cal, carb, protein
1 cup skim milk (3, 86, 12, 8)fat, cal, carb, protein
3 hardboiled eggs(15, 237, 3, 18)fat, cal, carb, protein
2 Fish Oil Caps(2, 26, 0, 0)fat, cal, carb, protein

Meal 2
Weight Gainer(10g sugar) 1 scoop/167g(2, 625, 126, 25)fat, cal, carb, protein
1.5 cup whole milk(12, 220, 16, 12)fat, cal, carb, protein
5g Creatine

Meal 3
Wendys baked Potato Bacon/Cheese(22, 580, 79, 18)fat, cal, carb, protein
Wendys large Chili(9, 300, 31, 25)fat, cal, carb, protein

Meal 4
1 cup of cottage cheese(10, 232, 3, 28)fat, cal, carb, protein
1 cup of spinach(0, 60, 6, 6)fat, cal, carb, protein

Meal 5
Flax Seed Oil(14, 130, 0, 0)fat, cal, carb, protein
apple sauce unsweetened 100g(0, 43, 11, 0)fat, cal, carb, protein
200g Chicken(6, 238, 0, 42)fat, cal, carb, protein

Meal 6
Weight Gainer(10g sugar) 1 scoop/167g(2, 625, 126, 25)fat, cal, carb, protein
1.5 cup whole milk(12, 220, 16, 12)fat, cal, carb, protein

TOTALS
Fat-110
Calories-3819
Carbs-467
Protein-226

Emma-Leigh

Arggg... What you just posted is filled with some of the fastest ways to gain lard!!!

Weight gainers and wendy's??!!

When do you workout? Where is your pre and post-workout meals?

I don't usually count vege calories, but I will because you did... But I would make the following changes:

Drop the cereal and have 1 cup oats instead. Then decrease the whole eggs to 1 whole then add 6 whites. Then add 1 tbs of flaxmeal to your oats.

1.25 cup oats
1 cup skim milk
1 egg, 6 whites
2 fish caps
1 tbs flax
Totals ~ 680 cals (80g carbs, 50g protein, 18g fat)

Drop the weight gainer - pure lard-growing crap. Swap the whole milk for skim milk too - you can get fats from better sources.

Make your own 'weight gainer' with oats, banana, skim milk, peanut butter/almond butter and protein powder.

Something like
.75 cup oats
1 med. banana
1 cup skim milk
1.5 scoops whey
1 tbs almond butter
Totals ~ 660 cals (81g carbs, 54g protein, 13g fat)

I think it is funny that you feel this is a 'healthy' food option!

Ok - what about something like:
1.25 cup cooked brown rice
6 oz tuna
1 cup spinach
1 apple
5 fish oil caps
Totals ~ 640 cals (80g carbs, 51g protein, 7g fat)

Too small - not enough of anything in this meal. I would swap this meal with your last meal.

Instead have another home made 'weight gainer' shake:
.75 cup oats
1 med. banana
1 cup skim milk
1.5 scoops whey
1 tbs almond butter
Totals ~ 660 cals (81g carbs, 54g protein, 13g fat)


Add 2 cups vegetables.... Not sure about the applesauce - any particular reason why you have it here?... You could have some sweet potato or something instead.

Anyway. It would be:

1 tbs flax oil
200g chicken
2 cups spinach (just for consistency )
100g applesauce
Totals ~ 530 (23g carbs, 54g protein, 20g fat)

Have your cc here - add 1 oz walnuts to that and you are good to go. So:

1 cup cc
1 cup spinach
1 oz walnuts
Totals ~ 450 cals (20g carb, 32g protein, 20g fat)


So, that gives you roughly
cals: 3620
carbs - 365 (including those from your spinach)
protein - 295
fat - 90

patricio223

thanks for your help. sorry about the wendys i was just trying to make it easier on myself . reason i had whole milk was because the weight gainer tastes like crap, but i guess i will drop it and go with your whey combo.

patricio223

Revised Version

Meal 1
1.25 cup oats
1 cup skim milk
1 egg, 6 whites
2 fish caps
1 tbs flax
Totals ~ 680 cals (80g carbs, 50g protein, 18g fat)

Meal 2
.75 cup oats
1 med. banana
1 cup skim milk
1.5 scoops whey
1 tbs almond butter
Totals ~ 660 cals (81g carbs, 54g protein, 13g fat)

Meal 3
1.25 cup cooked brown rice
6 oz tuna
1 cup spinach
1 apple
5 fish oil caps
Totals ~ 640 cals (80g carbs, 51g protein, 7g fat)

Meal 4
1 tbs flax oil
200g chicken
2 cups spinach
100g applesauce
Totals ~ 530 (23g carbs, 54g protein, 20g fat)

Meal 5
.75 cup oats
1 med. banana
1 cup skim milk
1.5 scoops whey
1 tbs almond butter
Totals ~ 660 cals (81g carbs, 54g protein, 13g fat)
5g creatine 4g glutamine

*workout*

Meal 6
1 cup cc
1 cup spinach
1 oz walnuts
multi vitamen before sleep

cals: 3620
carbs - 365 (including those from your spinach)
protein - 295
fat - 90

Vieope

FURtherness

patricio223

yeah, i just like the spanish version of my name better than the english version

Vieope

FURtherness

Emma-Leigh

Ok - this is where we now have a problem...You want to have some protein and carbs after your workout.... Can you move your workout to before meal 5? Because if you can, do that but take the almond butter out and put it into meal 6.

patricio223

what if i swapped meals 5 and 6

Emma-Leigh

Ideally you want carbs pre workout as well... And it would still be good to have cottage cheese + fats pre-bed...

patricio223

how about moving the rice in meal 3 to meal 6? Also, that is almost 2g of protein per pound of body weight. Do you really think i need that much? My stepdad who is a doctor of physical therapy was telling me that you can only digest 35 grams of protein per sitting so i would be getting little return from anything over that.

I did some research and here is what i found

Data reviewed by Dr. Peter Lemon indicates that endurance athletes may need 1.2-1.4 g/kg of protein (0.54-0.63 g/lb) and strength athletes 1.6-1.8 g/kg (0.72-0.8 g/lb) per pound to maintain a positive nitrogen balance (meaning that protein is being stored in the body) (16).

Although there is some limited research suggesting that even higher protein intakes may increase the rate of lean body mass gain (5,18), this has not been found in all studies. As will be discussed in part 2 of this article, excess protein tends to be oxidized (burned off).

DeadBolt

There is no solid proof that you can only digest 35g's of protein. If that was the case a man of 300lbs would only need eat as much protein as a man at 200lb. I still hold firm to my belief that you can consume and burn more then 35g's of protein. And when it comes to losing weight a higher protein low carb diet has been found to be the best way to lose fat.

Now for training...you don't really need carbs pre workout...you will have carbs in your system from earlier in the day but you do need some post w/o. If you can't move your training then I would suggest going no carbs pre and some post. I currently train first thing in the morning after meal one and that consists of fats and proteins. I had great success this way.

As for your entire meal plan. Why are you counting carbs from the spinach?!? Those are not to be really counted...they don't matter.

"Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson

´¯`·.¸¸.·´¯`·.¸¸.·´¯`·.¸ ><((((((º>

DeadBolt

Now for the training and diet...can you take in like 7 or so meals a day? If so break up meal 5 into 2 meals...take in some proteins,fats,carbs before you train then directly after you train consume just some whey and oats. Then continue on with meal 6 to hold you over for the night.

"Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson

´¯`·.¸¸.·´¯`·.¸¸.·´¯`·.¸ ><((((((º>

patricio223

Why dont we include the carbs from spinach? I took all of your suggestions and took out some of that sugar. I added in a quarter cup of oats to compensate. Swapped meals 5 and 6 and moved walnuts back to meal 6. I think i should now have proteins before workout and carbs after plus fats before sleep. Anymore feedback?

Meal 1
1.25 cup oats
1 cup skim milk
1 egg, 6 whites
2 fish caps
1 tbs flax
Totals ~ 680 cals (80g carbs, 50g protein, 18g fat)

Meal 2
.75 cup oats
1 med. banana
1.5 scoops whey
1 tbs almond butter
Totals ~ 574 cals (69g carbs, 46g protein, 13g fat)

Meal 3
1.25 cup cooked brown rice
6 oz tuna
1 cup spinach
1 apple
5 fish oil caps
Totals ~ 640 cals (80g carbs, 51g protein, 7g fat)

Meal 4
1 tbs flax oil
200g chicken
2 cups spinach
Totals ~ 312 (9g carbs, 47g protein, 3g fat)

Meal 5
1 cup cc
1 cup spinach
Totals ~ 302 (17g carbs, 37g protein, 11g fat)
*workout*

Meal 6
1 cup oats
1 med. banana
1.5 scoops whey
1 tbs almond butter
Totals ~ 900 cals (100g carbs, 45g protein, 33g fat)
5g creatine 4g glutamine
1 oz walnuts
multi vitamen before sleep

roughly

cals: 3605
carbs - 315 (not including those from spinach)
protein - 285
fat - 91

DeadBolt

Veggies are a given b/c of the fiber and such so you don't need to worry about em.

Meal 5 and 6 still worry me though. Thats a SHIT LOAD of carbs and fats right before bed! Maybe throw some more carbs pre workout and eat twice post workout. Have a quick shake with oats or maybe a bannana and then have some solid food..cc..and fats 45 minutes later.

Also what body type are you....edo? meso? ecto??

"Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson

´¯`·.¸¸.·´¯`·.¸¸.·´¯`·.¸ ><((((((º>

patricio223

ecto for sure.

DeadBolt

Ok if your an ecto then the bananas and milk and such are fine....for some reason i was under the impression you were an endo. Sorry about that. I would still suggest playing around with your meal 5 and 6 though. Do carbs before and after then have an extra meal of just fat/prot right before bed.

"Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson

´¯`·.¸¸.·´¯`·.¸¸.·´¯`·.¸ ><((((((º>