Thread: Bulking Diet Help

Originally Posted by JuXtaposed

I'm relatively new to dieting, and I'm looking for a little help with my bulking diet. I've read over the stickies, and here is what I came up with:

Stats:
Weight- 140 lbs
Height- 5'9"

Meal 1:
-3 Egg whites: 150 cals/3g carbs/30g protein/0g fat you are off here
-1 Cup oatmeal: 150 cals/27g carbs/6g protein/ 2.5g fat
-1 Piece of wheat toast: 70 cals/12g carbs/ 3g protein/1g fat
-3 Glasses of Water
Meal 1 Totals: 370 cals/42g carbs/ 35.5g protein/3.5g fat


Meal 2:
-Protein Shake (2 Scoops Whey Protein + Oats): 270 cals/31g carbs/54g protein/3.5g fat
-1 glass of water
Meal 2 Totals:270 cals/31g carbs/54g protein/3.5g fat

Meal 3:
-2 Grilled Chicken Breasts: 240 cals/ 2g carbs/ 42g protein/ 6g fat
-1 Cup of Rice: 206 cals/ 46g carbs/ 4g protein/ 1g fat
-1 Cup of Veggies: Varies
-3 glasses of water
Meal 3 Totals (Not including Veggies): 446 cals/48g carbs/46g protein/7g fat


Meal 4:
-1 Bananna 86 cals/ 21g carbs/ 1g protein/ 0g fat
-1 Piece beef jerkey 40 cals/ 3g carbs/ 6g protein/ 1 fat
-1 glass of water
Meal 4 Totals: 126 cals/24g carbs/ 7g protein/1g fat

Meal 5:
-2 Grilled Chicken Breasts: 240 cals/ 2g carbs/ 42g protein/ 6g fat
-1 Cup of Rice: 206 cals/ 46g carbs/ 4g protein/ 1g fat
-1 Cup of Veggies: Varies
-3 glasses of water
Meal 5 Totals (Not including Veggies): 446 cals/48g carbs/46g protein/7g fat

Meal 6:
-1 Tspb. of Peanut Butter on 5 Whole Wheat Crackers:
258 cals/18g carbs/ 8g protein/ 18.5g fat
-Yogurt: 170g cals/33g carbs/ 5g protein/ 0 fat
-1 Glass of Water
Meal 6 totals: 248 cals/51g carbs/ 13g protein/ 18.5g fat

Overall Totals:
-Calories: 1906
-Carbohydrates: 244 grams
-Protein: 201.5 grams
-Fat:40.5 grams

I know that I should try to get at least 400 more calories in there. What would be the best way for me to accomplish this (I should probably modify Meal 4, but I don't know what would work well there). Also, am I eating too many carbs and not enough fat?

I had to look up most of these totals online, so let me know if you see anything that looks wrong.

Thanks in advance for your help.

What are your stats?

Easiest way to add cals would be to up your fats another 40g, that would be close to 400 cals.

Up your carbs to 300g a day and add another 15-20g good fats..theres your 400 cal

Sorry I didn't respond to this for a few days; it has been a busy week.

Anyhow, I made two changes to my diet recently:

-I replaced the slice of toast in my first meal with 1 cup of Smart Start cereal (190 cal/43g carbs/3g protein/0.5g fat) and 1 cup of whole milk (150 cal/12g carbs/8g protein/8g fat).

-I added 1 oz. of peanuts to my 4th meal.

This brings my totals to:

CALS: 2522 (need 2380-2800)
CARBS: 283
PROTEIN: 211 (need 210-280)
FAT: 62.1

My calories, protein, and fat seem to be good, but I wouldn't mind adding about 20 more carbs into my diet. Anyone know of a good way to increase my carb intake 15-20 grams?

Also, Iain you said my stats were off for my egg whites? Do you know what the correct numbers should be (or do you know where I could find the correct numbers).

Thanks again for all of your help.

egg whites are 3-4g of protein per white

www.nutritiondata.com

Hmm, I always thought egg whites had more protein than that.

Since I'd rather not eat 6 egg whites, is there some way I can combine whole eggs and egg whites to get a healthy amount of protein without too much cholestorol?

Unless you are predisposed to High cholesteral then I wouldn't worry about it. Dietary cholesteral levels have little impact on personal cholesteral levels. Personal cholesteral levels are a factor of saturated fats and an inactive life style.

Whole eggs are around 8g protein I see no harm in 1-2 whole eggs. Preferably n3 enriched ones.