My Diet Plan

Majestyc · 07-10-2008, 12:33 PM

Help me build a better diet plan for bulking. I'm 150 lbs and bulking.
Thank you.

Breakfast 11:00 am

- whole wheat bagel with margarine
- 1 whole egg
- cheddar cheese slices
- orange juice

Lunch 4:00 pm

- chicken breast coivered with bread crumbs
- rice / couscous / mac 'n cheese
- vegetable salad
- orange juice

Workout 7:00 pm

Post-Workout Shake 8:30 pm

- 2 scoops whey
- 1 banana
- milk

Dinner 10:00 pm

- sometimes pizza
- slices of turkey
- orange juice

**IainDaniel** · 07-10-2008, 12:51 PM

How long you been eating like this? And what has your progress been?

Total Cals and Macros?

**Biggly** · 07-10-2008, 01:10 PM

Firstly I'd say watch out for the processed foods. I'd recommend real butter over margarine for example.

You say cheddar slices - that sounds processed to me? If it looks very waxy and comes pre-sliced I'd suggest getting the real thing and slicing it yourself.

mac 'n cheese? Is that macaroni cheese or something?

Your post workout shake would probably do you more good BEFORE the workout, ie a pre-workout. Eating protein before hand, ideally about 1 hour before training, seems to make better use of it, whilst post workout the balance should be more towards carbs. To me that could be a good time to munch that evening pizza.

I can only do it roughly as I don't have your food labels or exact portion size, plus I'm unsure of mac n cheese but I'll give you a rough calorie count, as it looks pretty low for bulking, hang on....

Mmm, your orange juice, 3 glasses, could be anything from 250 calories unsweetened and diluted to over 400 depending on brand, let's call it 325 as 3 cups of raw orange.

Your bagel is about 230, your cheddar slices, presuming 3 slices of real cheddar about 340, one whole boiled egg about 80, so your breakfast is around 750 calories, which is pretty good. I'm a big fan of big breakfasts.

Your salad could vary wildy depending what if any dressing but if lean n clean call it 50, the rice is about 200. A chicken breast with breadcrumbs, using a Kentucky OR as an example, is 585.

Banana is about 105, turkey will be about 200, hard to say regarding pizza but presuming a common or garden cheese with normal crust about 270. Milk is around 120, again varies a lot.

You like cheese don't you?

In total you're eating just under 2500 calories based on the limited info (obviously if you mean a single slice of cheese pizza that's different from a whole Pizza Hut Super-supreme with stuffed crust...)

Unless you're working out 4 times a week I'd say for your weight that is a little bit high, however if you're a tall beanpole then probably about right. If you're 5'5" it's too much.

There's far too many factors to consider to give you a hard figure, such as how active are you, what do you do for a living, male, female, tall, short etc etc. My impression at first was you weren't eating enough to bulk, having counted I think you're perhaps eating a bit much and are likely to gain considerable fat in the process - your results may vary...

Overall it's OK but I'd like to see a wider spread of protein, an avoidance of anything processed and deffo get some protein in before your workout.

You're low on zinc, magnesium, vitamin A and hardly any vitamin K, so look into a good quality supplement or throw some fruit and more veggies in there rather than just orange juice.

Hope that helps.

B.

Majestyc · 07-10-2008, 01:31 PM

Quote:

Originally Posted by Biggly

Firstly I'd say watch out for the processed foods. I'd recommend real butter over margarine for example.

You say cheddar slices - that sounds processed to me? If it looks very waxy and comes pre-sliced I'd suggest getting the real thing and slicing it yourself.

mac 'n cheese? Is that macaroni cheese or something?

Your post workout shake would probably do you more good BEFORE the workout, ie a pre-workout. Eating protein before hand, ideally about 1 hour before training, seems to make better use of it, whilst post workout the balance should be more towards carbs. To me that could be a good time to munch that evening pizza.

I can only do it roughly as I don't have your food labels or exact portion size, plus I'm unsure of mac n cheese but I'll give you a rough calorie count, as it looks pretty low for bulking, hang on....

Mmm, your orange juice, 3 glasses, could be anything from 250 calories unsweetened and diluted to over 400 depending on brand, let's call it 325 as 3 cups of raw orange.

Your bagel is about 230, your cheddar slices, presuming 3 slices of real cheddar about 340, one whole boiled egg about 80, so your breakfast is around 750 calories, which is pretty good. I'm a big fan of big breakfasts.

Your salad could vary wildy depending what if any dressing but if lean n clean call it 50, the rice is about 200. A chicken breast with breadcrumbs, using a Kentucky OR as an example, is 585.

Banana is about 105, turkey will be about 200, hard to say regarding pizza but presuming a common or garden cheese with normal crust about 270. Milk is around 120, again varies a lot.

You like cheese don't you?

In total you're eating just under 2500 calories based on the limited info (obviously if you mean a single slice of cheese pizza that's different from a whole Pizza Hut Super-supreme with stuffed crust...)

Unless you're working out 4 times a week I'd say for your weight that is a little bit high, however if you're a tall beanpole then probably about right. If you're 5'5" it's too much.

There's far too many factors to consider to give you a hard figure, such as how active are you, what do you do for a living, male, female, tall, short etc etc. My impression at first was you weren't eating enough to bulk, having counted I think you're perhaps eating a bit much and are likely to gain considerable fat in the process - your results may vary...

Overall it's OK but I'd like to see a wider spread of protein, an avoidance of anything processed and deffo get some protein in before your workout.

You're low on zinc, magnesium, vitamin A and hardly any vitamin K, so look into a good quality supplement or throw some fruit and more veggies in there rather than just orange juice.

Hope that helps.

B.

Thank you very much, I highly appreciate your input.

I'm 16, 150 lbs and 5"10.

I workout 4 days a week, and have been bodybuilding for almost a year now.

**Biggly** · 07-10-2008, 01:38 PM

Ah, you're still growing, full of hormones and pretty lean - 2500 is fine

Glad to help

B.

Majestyc · 07-10-2008, 01:50 PM

I heard that drinking a gallon of milk a day is important for bulking. Is this true?

**Biggly** · 07-10-2008, 02:35 PM

Like most foods if you eat vast amounts (or drink it) you run the risk of developing an allergy or intolerance, and as lactose is well known for affecting a lot of people, I'd hesitate to actually recommend that much milk on a regular basis. Having said that some have done well with it but no, it's not important per se, you can do fine with other foods too.

Probably the best bit is you can consume a lot of calories without needing a huge appetite.

Another issue to consider is that modern supermarket milk is by no means the healthy wholesome pure stuff our forefathers slurped on, it's stuffed with antibiotics, hormones and other such nasties while the treatments given also nullify some of the benefits. Raw milk is hard to get hold of or store but worth the effort.

There's no one magic food that is "needed", just the basic groups such as protein. And don't forget your fiber

B.

**Built** · 07-10-2008, 06:08 PM

Interestingly, we tend to do better with milk if we consume it regularly, since lactose requires the enzyme lactase to break it down. Enzymes are very much "use it or lose it". That being said, there's nothing magical about a gallon of milk a day. It's food, it's calories, so it'll work.

Majestyc, are you making gains on your current diet?

**Biggly** · 07-11-2008, 12:10 AM

Quote:

Interestingly, we tend to do better with milk if we consume it regularly, since lactose requires the enzyme lactase to break it down. Enzymes are very much "use it or lose it".

That's what I thought but:

Quote:

Lactase persistence is, indeed, more common in the areas with long traditions of dairy farming. However, production of the enzyme does not seem to be induced by lactose consumption.

Prevalence, Age & Genetics of Lactose Intolerance

Yet this sez:

Quote:

In 1998 a team of US researchers, led by Dr. Dennis Savaiano, Professor of Foods and Nutrition at Purdue University, Indiana, successfully reversed the condition of lactose intolerance in some patients by asking them to ingest increasing quantities of lactose in their diets.

Dairy authority raises doubts over lactose intolerance claims

Then again that 2nd one is from the dairy council.

So I'm not sure either way at present. With such high percentages of people intolerant (uo to 70% or more, that 2nd link disputes that, but like I said, they're the dairy council...) lactose intolerance is not considered a medical condition as it's actually more normal than lactose tolerance.

A lot of people can cope with small amounts but a gallon would induce symptoms and digestive stress, so my point stands; not only do humans in general not need a gallon a day but I wouldn't advise it. It's certainly not the best way to discover intolerance and you just don't need it.

That 2nd link, in disputing the 70% levels, points out that such tests often use the volume of lactose found in a whole liter of milk and point out that is high even for a frequent milk drinker - but a gallon is 4 liters.

As far as I know I have no problem with milk at all but I wouldn't want to drink a gallon to find out!

B.

jasmine9 · 07-11-2008, 11:31 AM

Well are you a wrestler??? I think its a diet chart of a WWE superstar...

07-10-2008, 12:33 PM	#1
Majestyc Registered User Join Date: May 2008 Location: Canada Posts: 12	My Diet Plan Help me build a better diet plan for bulking. I'm 150 lbs and bulking. Thank you. Breakfast 11:00 am - whole wheat bagel with margarine - 1 whole egg - cheddar cheese slices - orange juice Lunch 4:00 pm - chicken breast coivered with bread crumbs - rice / couscous / mac 'n cheese - vegetable salad - orange juice Workout 7:00 pm Post-Workout Shake 8:30 pm - 2 scoops whey - 1 banana - milk Dinner 10:00 pm - sometimes pizza - slices of turkey - orange juice

07-10-2008, 12:51 PM	#2
IainDaniel My Role Model Moderator Join Date: Nov 2002 Location: Ontario, Canada Posts: 15,602	How long you been eating like this? And what has your progress been? Total Cals and Macros?
	Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it. Michael Jordan

07-10-2008, 01:10 PM	#3
Biggly Nerd Moderator Join Date: Dec 2007 Location: Borneo Posts: 487 Blog Entries: 1	Firstly I'd say watch out for the processed foods. I'd recommend real butter over margarine for example. You say cheddar slices - that sounds processed to me? If it looks very waxy and comes pre-sliced I'd suggest getting the real thing and slicing it yourself. mac 'n cheese? Is that macaroni cheese or something? Your post workout shake would probably do you more good BEFORE the workout, ie a pre-workout. Eating protein before hand, ideally about 1 hour before training, seems to make better use of it, whilst post workout the balance should be more towards carbs. To me that could be a good time to munch that evening pizza. I can only do it roughly as I don't have your food labels or exact portion size, plus I'm unsure of mac n cheese but I'll give you a rough calorie count, as it looks pretty low for bulking, hang on.... Mmm, your orange juice, 3 glasses, could be anything from 250 calories unsweetened and diluted to over 400 depending on brand, let's call it 325 as 3 cups of raw orange. Your bagel is about 230, your cheddar slices, presuming 3 slices of real cheddar about 340, one whole boiled egg about 80, so your breakfast is around 750 calories, which is pretty good. I'm a big fan of big breakfasts. Your salad could vary wildy depending what if any dressing but if lean n clean call it 50, the rice is about 200. A chicken breast with breadcrumbs, using a Kentucky OR as an example, is 585. Banana is about 105, turkey will be about 200, hard to say regarding pizza but presuming a common or garden cheese with normal crust about 270. Milk is around 120, again varies a lot. You like cheese don't you? In total you're eating just under 2500 calories based on the limited info (obviously if you mean a single slice of cheese pizza that's different from a whole Pizza Hut Super-supreme with stuffed crust...) Unless you're working out 4 times a week I'd say for your weight that is a little bit high, however if you're a tall beanpole then probably about right. If you're 5'5" it's too much. There's far too many factors to consider to give you a hard figure, such as how active are you, what do you do for a living, male, female, tall, short etc etc. My impression at first was you weren't eating enough to bulk, having counted I think you're perhaps eating a bit much and are likely to gain considerable fat in the process - your results may vary... Overall it's OK but I'd like to see a wider spread of protein, an avoidance of anything processed and deffo get some protein in before your workout. You're low on zinc, magnesium, vitamin A and hardly any vitamin K, so look into a good quality supplement or throw some fruit and more veggies in there rather than just orange juice. Hope that helps. B.
	Biggly Bodybuilding Software "The sensation of hunger can often be alleviated and even mitigated entirely with the consumption of food.[citation needed]" Wiki

07-10-2008, 01:38 PM	#5
Biggly Nerd Moderator Join Date: Dec 2007 Location: Borneo Posts: 487 Blog Entries: 1	Ah, you're still growing, full of hormones and pretty lean - 2500 is fine Glad to help B.
	Biggly Bodybuilding Software "The sensation of hunger can often be alleviated and even mitigated entirely with the consumption of food.[citation needed]" Wiki

07-10-2008, 02:35 PM	#7
Biggly Nerd Moderator Join Date: Dec 2007 Location: Borneo Posts: 487 Blog Entries: 1	Like most foods if you eat vast amounts (or drink it) you run the risk of developing an allergy or intolerance, and as lactose is well known for affecting a lot of people, I'd hesitate to actually recommend that much milk on a regular basis. Having said that some have done well with it but no, it's not important per se, you can do fine with other foods too. Probably the best bit is you can consume a lot of calories without needing a huge appetite. Another issue to consider is that modern supermarket milk is by no means the healthy wholesome pure stuff our forefathers slurped on, it's stuffed with antibiotics, hormones and other such nasties while the treatments given also nullify some of the benefits. Raw milk is hard to get hold of or store but worth the effort. There's no one magic food that is "needed", just the basic groups such as protein. And don't forget your fiber B.
	Biggly Bodybuilding Software "The sensation of hunger can often be alleviated and even mitigated entirely with the consumption of food.[citation needed]" Wiki

07-10-2008, 01:50 PM	#6
Majestyc Registered User Join Date: May 2008 Location: Canada Posts: 12	I heard that drinking a gallon of milk a day is important for bulking. Is this true?

07-10-2008, 06:08 PM	#8
Built Bioidentical Bodybuilder Moderator Join Date: Mar 2008 Location: . Posts: 2,099	Interestingly, we tend to do better with milk if we consume it regularly, since lactose requires the enzyme lactase to break it down. Enzymes are very much "use it or lose it". That being said, there's nothing magical about a gallon of milk a day. It's food, it's calories, so it'll work. Majestyc, are you making gains on your current diet?

07-11-2008, 11:31 AM	#10
jasmine9 Registered User Join Date: Jul 2008 Location: south africa Posts: 10	Well are you a wrestler??? I think its a diet chart of a WWE superstar...

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