Bulking diet.. Hows it look?

**Motorcycled00d** · 12-25-2008, 03:58 PM

Hey everyone,

First post on here! I have been lifting for almost two years. I am 6 foot 3 inches tall, 190/195, and around 10 % BF. Last winter I got up to 205, but lost 25 pounds due to some medication. This winter I'm hoping to get around 210, and cut down to 200 by June.

My training is M back, T chest, W legs, T shoulders, F bis and tris. I have tried other splits like 2 body parts a day, but feel that focusing on 1 a day is best for my genetics. I switch up my routines every couple of weeks, but I focus on basic workouts like bench, military press, squats, deadlifts, and through in some some hang cleans and what-not to change it up every couple weeks. I change reps up but ordinarily I raise weight 10, 8, 6, then up to 8 or 10 and drop weight. Warm up with 10 minutes cardio, then stretching before and after I lift.

I have a busy schedule, so I had to incorporate liquid calories. Here is my diet plan.

Meal 1 : Shake - 3/4 cup oats, 30 grams Optimum Nutrition vanilla whey protein, 1 TBS flaxseed oil, some frozen strawberries.

Meal 2 : Solid food - 2 Whole eggs and 3/4 cup egg whites scrambled. 4 pieces millet toast with butter and natural apricot preserves, roughly 1 cup of broccoli.

Meal 3 - Shake - Same as 1st shake.

Meal 4 - Solid food - 8 ounces grilled chicken or steak, 8 ounces sweet potato, roughly one cup broccoli or some green beans.

Meal 5 - PW shake - same as first shakes.

Meal 6 - 8 ounces grilled chicken or steak, 8 ounces white or sweet potato, broccoli or some other type of veggie.

Probably something to snack on in the evening and throughout the day. I'm not supposed to consume gluten, so my grains are usually oats, rice crackers ect ect.

Like most people, I want to gain LBM while gaining minimal fat. I have already gained some weight, and about 1/4 inch on my arms and some in my chest/back in roughly 2 or 3 weeks, but am noticing some pudge on my stomach and a lack of definition I had before. I'm thinking about short bulk cycles and short cuts. Maybe bulk for 5 weeks, cut for 5, bulk 5, then cut until summer.

Anyways, what do you guys think? Comments are definitely welcomed.

**Built** · 12-25-2008, 04:39 PM

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You might want to reconsider the 10 minute warmup and the preworkout stretching.

**go4kj** · 12-25-2008, 05:13 PM

Originally Posted by Built

FitDay - Free Weight Loss and Diet Journal

You might want to reconsider the 10 minute warmup

Why is that built? Just curious. I do 5 minutes of "light" cardio before hitting the weights. I also warmup with weights.

**Built** · 12-25-2008, 05:18 PM

Just seems too long, and not appropriate for the type of activity that will later be performed. I warm up with dynamic stretches and a few short sets.

**Motorcycled00d** · 12-26-2008, 06:22 AM

Total Kcal 4.167. Protein 245.8 Carb 513.2 fat 134.1. I'm assuming the pudge gain is from too many carbs?

**Motorcycled00d** · 12-26-2008, 06:23 AM

Originally Posted by Motorcycled00d

Total Kcal 4.167. Protein 245.8 Carb 513.2 fat 134.1. I'm assuming the pudge gain is from too many carbs?

PS My maintenance intake is around 3200. Should I drop the oats in the shakes to 50 or 40 grams and raise the protein powder to 50 or 40 grams?

**Motorcycled00d** · 12-26-2008, 01:05 PM

After taking a closer look at my macros this is way off. I'm in the process of revising, if you have any suggestions I'm open. I was thinking 40/40/20?

**Built** · 12-26-2008, 01:12 PM

Ratios don't matter, and your macros look fine. The extra pudge is just too many calories - you gained too fast. Drop it back from whatever is the easiest to drop and the pudge will go.

**Motorcycled00d** · 12-26-2008, 03:16 PM

Awesome, thanks!

Think dropping from 60 g carbs in each shake to 40 g would be a good start or should I take out the flaxseed oil in each shake?

**Built** · 12-26-2008, 04:21 PM

It won't matter.

**Motorcycled00d** · 12-26-2008, 04:44 PM

Sounds good.

Thanks

**Motorcycled00d** · 12-28-2008, 02:58 PM

Built,

Does it matter that I am consuming roughly half my calories in shakes?

Also, I had the idea that having the last meal of the day as solid food would be beneficial because it would be digested during the night, and having the first nutrients of the day being shakes so they would get digested faster since I kinda had a mini fast during sleep. Is this accurate at all?

**Built** · 12-28-2008, 03:17 PM

You're so well-nourished on a bulk, it won't matter if you drink or eat most of your calories, and it won't matter what you eat at bedtime. Just keep yourself comfortable while you stuff your face.

**Motorcycled00d** · 12-28-2008, 03:43 PM

Sounds good.

I was eating like 7 meals before but just felt too stuffed all the time. I heard cutting is hard after a solid food bulk because your stomach starts to expand so your much more hungry? Who knows.

Anyways, thanks for your help!

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