Thread: help on bulking diet.

Originally Posted by DiGiTaL

I looked at my last picture from like April/May and i compared to my current and a lot changed in the arms and shoulders and legs but thats it. I have an amazing workout routine so i got no problem there. But, my diet must suck like dog poop, Anyways my goals are to start bulking until February then start cutting down a little until July-August.

Here is my current bulking diet.

7:40AM: A cup of %1 Milk with Whey Protein (ON)
- A banana
- 2 Egg whites
Need carbs here, cereal/oats and why 1% milk?
11:20AM: 2 Turkey Sandwiches (Include a couple Turkey layers, White bread, and Lettuce)
- Fruit Punch Juice drink
- A gronola bar
Ditch the turkey as its probably processed home cooked chicken/can of tuna, have either wholemeal/granary bread
3:10pm: Fruit Punch Juice Drink and a Gronola Bar
Wheres ur pre workout protein? Another sandwich or @ least a shake
----> 3:30 - 4:30 Workout <-----
Post workout ur body craves protein and carbs and you have about an hours window. I usually down a bottled protein shake with 50g protein and 60g carbs
5:00Pm: A cup of %1 Milk with Whey Protein
- 3 Whole Eggs Boiled
- Usually Brown rice with beef/chicken or Macaroni but always with lots of veggies (lettuce, onions, tomatoes, cant remember their name s atm lol)
Too much protein for one meal here. As Jodie says eat until you feel satisfied
8:00Pm: Canned Tuna with oil dranned
- half a cup of white yogourt
Again wheres ur carbs and veggies
9:30Pm: A cup of %1 Milk
A fruit (banana or orange)
You need carbs and fats before bed. I would consider havin whey with the milk too
11:00Pm; Bed.

Now go ahead and shoot, tell me how how horrible this diet is. Im willing to do any changes or add anything or remove anything.
If you tell me to go read a sticky, then name which one, Im not gonna read them all over again..

P.S: I drink about 3-4 Litres of water a day (during school + at home)
Nice one, water helps you bulk and cut.

Hope it helps.

ya it does help. I tried to reduce the carbs, Im not really a skinny guy and i didnt wanna get any more fat. And thats why i chose the %1 milk, didnt want any extra fat.

So Im gonna go and:
- add Some more vegies to my diet.
- Put Oatmeal Aside from the 1 Cup of Whey in the morning
- Definitly have a better PostWorkout Meal.
- As for lunch, im gonna add whole wheat breador granary bread with i dont know...i know the turkey isnt enough and i should add more but no clue what atm.
- Carbs and Whey before Bed...

one question.

I usually down a bottled protein shake with 50g protein and 60g carbs

What kind of protein shake is that...the ones i bought before were each like 23protein and dont remember their carbs. (I hade the Boost Proteins shakes)

It'd be nice to have a word from Jodie..

instead of the hour window time frame for a post workout meal, take it within 15-20 minutes of your workout. then eat an hour after that.

my Post workout meal is now about 10-15mins early. I mean, i get my food in the car. eat it there, walk to changeroom, change, go back to locker then go to gym, takes about 10-15mins.

the way you explained that, it made it sound like a pre-workout meal not a post workout meal, or am i just confused?

I guess you can call it that way...
today was even worse though
I had my shake + an energy bar about 5mins before my workout, god it my stomach feel so weird during working out though.. heh

why do u call it a postworkout meal if ur eating it before your workout?

Originally Posted by DiGiTaL

7:40AM:
- A cup of %1 Milk with Whey Protein (ON)
- A banana
- 2 Egg whites

Could add vegetables (make an omelete and add a whole egg to the two egg whites?)... If not - at least add some fats (eg: peanut butter)

11:20AM:
- 2 Turkey Sandwiches (Include a couple Turkey layers, White bread, and Lettuce)
- Fruit Punch Juice drink
- A gronola bar

Replace the white bread with better bread (either ezekiel bread or at least one with lots of grains in it).
Add more vegetables here.
Drop the drink and replace with real fruit.
Add fats as well (eg: avocado, nuts).

3:10pm: Fruit Punch Juice Drink and a Gronola Bar
----> 3:30 - 4:30 Workout <-----

Add protein - eg: a protein shake. Also - if you are working out REALLY soon after this meal then consider just using a weak carb solution (eg: dilute gatorade) and adding whey to it. Then sip that during your workout too.

5:00pm:
- A cup of %1 Milk with Whey Protein
- 3 Whole Eggs Boiled
- Usually Brown rice with beef/chicken or Macaroni but always with lots of veggies (lettuce, onions, tomatoes, cant remember their name s atm lol)

If you are not going to sip on a carb/whey solution during your workout I would make this a liquid meal for straight after your workout.

But something like this meal would be good for ~ 1 hr after (eg: 6-6.30pm ish).

8:00Pm: Canned Tuna with oil dranned
- half a cup of white yogourt

If you are draining the fat off - add fat.
I would also add vegetables.

9:30Pm: A cup of %1 Milk
A fruit (banana or orange)

Why this meal so close to the last? Anyway - Add fats + more protein
(eg: milk + fruit + protein powder + peanut butter).

Now go ahead and shoot, tell me how how horrible this diet is. Im willing to do any changes or add anything or remove anything.
If you tell me to go read a sticky, then name which one, Im not gonna read them all over again..

P.S: I drink about 3-4 Litres of water a day (during school + at home)

Yeah... it is pretty bad.

What about adding 6g fish oils/ day too?

Replace the white bread with better bread (either ezekiel bread or at least one with lots of grains in it).
Add more vegetables here.
Drop the drink and replace with real fruit.
Add fats as well (eg: avocado, nuts).

first, Thank you emma for your reply, I made big adjustments.
But i was curious about that one meal. I added Wheat bread, fruit, vegetables....now i dont know about taking off the juice...its the only source of liquid i have for drinking at lunch. I usually throw away my water bottle as it runs out before lunch and juice is the only thing i got to drink..what do u think..

Originally Posted by DiGiTaL

first, Thank you emma for your reply, I made big adjustments.
But i was curious about that one meal. I added Wheat bread, fruit, vegetables....now i dont know about taking off the juice...its the only source of liquid i have for drinking at lunch. I usually throw away my water bottle as it runs out before lunch and juice is the only thing i got to drink..what do u think..

How are you getting the juice if you can't get water?

What about bringing an extra water bottle? Or getting a LARGER water bottle?

Can you not just buy some more water instead of buying juice?

Do you HAVE to have something to drink?

lol i take my food from home. I dont have the time to go to the cafeteria to buy stuff (big line ups), I guess i could bring an extra water bottle...but like...juice makes it taste better LOL. it has sugar and wakes me up ...

well...eating that kind of meal without any drink/water its like eating sand lol. But i guess i'll try water..

Originally Posted by WATTS

instead of the hour window time frame for a post workout meal, take it within 15-20 minutes of your workout. then eat an hour after that.

Good point.

I should mention also that Jodi recommends a combination of oats, fruit and yogurt with whey. I have used this for almost 6 months now and if I had to say if anything has exceeded my expectations, it's how well this actually works. I should also mention that you are better to eat whole food after an hour's wait. Try not to do anything processed (ie, have a baked sweet/red potato and 6 egg whites)

Originally Posted by DiGiTaL

lol i take my food from home. I dont have the time to go to the cafeteria to buy stuff (big line ups), I guess i could bring an extra water bottle...but like...juice makes it taste better LOL. it has sugar and wakes me up ...

well...eating that kind of meal without any drink/water its like eating sand lol. But i guess I'll try water..

I'm not a big fan of juices only because it does supply energy but leaves you feeling tired after the "wakeup" has crashed.