Thread: Bulking in the Near Future

Looks pretty good to me.

Not too much protein (you are sitting at ~1.5 x weight) and your carb intake is pretty goo too.. If anything, I would be tempted to cut fats a little - just because I am not too keen on really high fat bulking (unless the person is very much an ectomorph) and increase carbs slightly.. (so something like 30% fat, 40% carbs) - but that is for no other reason than my preferences for energy.

I would be tempted to swap some of your fat sources... You have a good amount of poly-unsaturated fats but quality mono sources are lacking a little... So you may want to replace some fat sources with avocado or olive oil.

Lastly:
- fruit?? Any reason why there is none?
- are you taking fish oil capsules?
- I would increase PWO carbs slightly (0.5g per pound) and would you be completely against milk PWO?

Originally Posted by Emma-Leigh

Looks pretty good to me.

Not too much protein (you are sitting at ~1.5 x weight) and your carb intake is pretty goo too.. If anything, I would be tempted to cut fats a little - just because I am not too keen on really high fat bulking (unless the person is very much an ectomorph) and increase carbs slightly.. (so something like 30% fat, 40% carbs) - but that is for no other reason than my preferences for energy.

I'm sort of shooting for isocaloric. It has worked pretty well for me in the past. However, as I increase calories, I will try bumping up the carbs some and leaving the other macros alone.

I would be tempted to swap some of your fat sources... You have a good amount of poly-unsaturated fats but quality mono sources are lacking a little... So you may want to replace some fat sources with avocado or olive oil.

Alright. How about going half and half in my meal 7 shake (5g hemp seed oil and 5g olive oil). As well, I could do the same for meal 5 (1 tablespoon safflower mayo and 10g olive oil). So you know, the dressing in meal 6 is olive oil based; it is essentially olive oil and vinegar. What do you think?

Lastly:
- fruit?? Any reason why there is none?

I have a glass of juice in the morning. I'm sure it's probably not quite the same, but I could certainly start including some fruit in my diet. I could replace one of those slices of bread in meal 4 with some fruit. I would probably go with a banana mostly. Although other reasonably priced fruits like apples, graps, or oranges are cool too.

- are you taking fish oil capsules?

Nope. Although the kipper does have quite a bit of fat on it. I just eat that instead and mix up the rest of my omega-3 sources. Should I be?

- I would increase PWO carbs slightly (0.5g per pound) and would you be completely against milk PWO?

Holy buhjesus. That is some serious carb intake! Alright, I'll pump up the dextrose to 85g. There's 4g of maltodextrin in each scoop of whey, so that would make for 94g in my PWO meal.

I'm not really against milk PWO. I just can't stand skim milk. Makes me wanna yack. It might not be so bad mixed with whey though... How would you go about implementing it if I were to add it?


Thanks Emma! Lots of good suggestions. I was hoping you would comment. Hehe.

Originally Posted by CowPimp

Alright. How about going half and half in my meal 7 shake (5g hemp seed oil and 5g olive oil). As well, I could do the same for meal 5 (1 tablespoon safflower mayo and 10g olive oil). So you know, the dressing in meal 6 is olive oil based; it is essentially olive oil and vinegar. What do you think?

That is looking better...

Mono's should make up the majority of your fats... Then poly's... And with your poly's you need to ensure you are getting those omega-3's (esp the DHA and EPA) and a lot of the sources you are using are high in omega-6 as well... So just watch this.

I have a glass of juice in the morning. I'm sure it's probably not quite the same, but I could certainly start including some fruit in my diet. I could replace one of those slices of bread in meal 4 with some fruit. I would probably go with a banana mostly. Although other reasonably priced fruits like apples, graps, or oranges are cool too.

Yeah - Juice is not really the same thing at all... And I would certainly consider swapping some of your bread for fruit. And banana's are fine.

I think 1-3 servings of fruit/day is very reasonable.

Nope. Although the kipper does have quite a bit of fat on it. I just eat that instead and mix up the rest of my omega-3 sources. Should I be?

Hmmm... Well, I feel everyone needs about 2g of fish omega-3 a day (~1g of DHA and 700mg of EPA) - which is the amount you get from from 6g of standard fish oil caps... If you think you are going to be getting that from your kipper then that is fine... Otherwise add in a couple of caps as well (eg: 2-4g).

Holy buhjesus. That is some serious carb intake! Alright, I'll pump up the dextrose to 85g. There's 4g of maltodextrin in each scoop of whey, so that would make for 94g in my PWO meal.

I'm not really against milk PWO. I just can't stand skim milk. Makes me wanna yack. It might not be so bad mixed with whey though... How would you go about implementing it if I were to add it?

I would probably not have the entire 85g from dex.

You could use milk PWO to increase your carb intake and then, combine this with the dex and the malto from your whey and some milk to give your total?

So:
2 scoops whey (8g dextrose, 40g protein)
1 cup skim milk (12g carb, 8g protein)
70g dextrose

You could also do:
1.5 scoops whey (6g carb, 30g protein)
1.5 cups milk (18g carb, 12g protein)
65g dextrose


Or get yourself some malto powder and do:
Whey
Milk
Malto
Dex


You could even, if you wanted, use a little fruit PWO as well:
2 scoops whey (8g malto)
1 cup milk (12g)
~3.5 oz of nana (22g)
Dex (50g)

Which, for me, is a lot more agree-able than just wacking in the dex powder.