Bulking Diet

**T_man** · 03-12-2009, 04:43 PM

I'm 19, 5"10, weight 75.6kg(77.6 if you add creatine water load) with around 15.6% bf. Now I have a few questions.
I'm bulking atm and I have absolutely no clue about how many calories I need, or even take to build muscle, or what ratios of carbs/fat/protein. I guess I never have because my mum is in charge of buying stuff in the house so.... maybe when I go to uni I'll have more control.
My daily meals are like this:

07:20 Breakfast - Bowlful of oat porridge with semi skim milk - atleast 5-600ml milk and 300g oats

9:45 - Usually a piece of fruit, with 10g worth of gluta-pep capsules, an anti-bacterial, multi vit, omega 3 capsule and a vitamin E supplement capsule.

10:50 Break - A banana and half a tuna sandwich, sometimes a whole, with brown bread and about a third of a can of tuna in the sandwich, with low fat salad cream, with an apple.

13:15 Lunch - Half a tuna sandwich and a peanut butter sandwich with brown bread and maybe 70-100g of peanut butter, sometimes a fruit too.

15:50 Home time meal - 2 slices of toast, loaded with 3/4 can of baked beans and grated cheese on the top until I cant see the baked beans. Followed by a piece of fruit. Sometimes downed with 250ml glass of milk.

19:15 Main meal (dinner/supper/tea) - Today had 550g rice(after cooking), 400g beef, and some veg but this is more than I usually eat

22:00 Bed-time snack - usually half a peanut butter sandwich, protein shake with milk and a piece of fruit

Okay this is a good day of eating when I'm satisfied with myself. If I don't eat enough at a sitting I usually make up by having a 570 cal Maximuscle progain shake to make up for lost food.
Is this enough for me to bulk?? Apart from my shoulders and back and traps, I haven't noticed a big change in muscle in the past month/2 months of hard training and eating, but I've been putting on significant amounts of fat. I'm guessing it's down to caloric deficit, but that doesn't explain the fat. Is there any suggestions to bump my calories up?
Do you think I'm getting enough protein too??

Oh and I'm not doing any cardio atm, maybe cycling once or twice a week to the gym.

**OfficerFarva** · 03-12-2009, 06:40 PM

This is a carb diet, not a bulking diet.

**T_man** · 03-13-2009, 01:29 AM

what can i do to improve it then?

**OfficerFarva** · 03-13-2009, 02:02 AM

You're around 160 pounds, try and eat 350grams of high quality protein a day not including anything like shakes. Bring you're total calories up to 3000, you can definitely eat more than that but you'll gain more fat too. Dont shy from eating fats though. This is all just rough advice, there is tons of information on the stickies in this forum alone, nvm all the other ones out there. Post your full stats to get more and better advice. This includes your training. How did you figure out your BF% so precisely yet its an estimate? You're really going to have to convince your mom to start buying you more meat products though, if she doesnt train it'll probably be hard for her to understand why she's buying so much.

**T_man** · 03-14-2009, 03:55 PM

Well today I think I had a better diet than usual tell me what you think. It is currently 21:30.

Woke up at 9.28, had a protein shake with milk & creatine, but fell back asleep within 5 mins.
Woke again at 11:16, had 400g worth of cheerios with around 500ml milk
13:37 had 2 slices of toast with 4/5th can of baked beans sprinkled with around 25g cheese, and 2 boiled eggs(only 1 yolk).
15:51 had a peanut butter and jelly sandwich, 70g peanut butter, 40g jam, and 4 fried eggs(only 2 yolks).
16:47 had an apple, 2 large biscuits, 200g pot of yoghurt.
-workout-
19:45 had pwo protein shake with 2 bananas.
21:25 had 500g boiled rice, with 350g mutton stew

I'm going to have a 250g pot of cottage cheese in an hour and a half, and before bed some beans and toast.

I think this is more than I eat usually, except for the massive jump from the meal at 16:47(wasnt much of a meal tbh but didnt wanna get too full for the gym) but I still think I should and could eat more. I don't think I'm getting enough protein either.

Should I start looking for rather less healthy options and go for more calorie dense foods and switch to full fat milk rather than semi-skimmed, eat fried meat, full fat mayonnaise etc?

**sara** · 03-14-2009, 05:58 PM

Guide to Cutting, Bulking & Maintenance

Thanks to Jodi

**T_man** · 03-19-2009, 09:56 AM

so far it's 15:30 in the pm and I have consumed 2347 calories (woke up at 10:30), had 236 grams of carbs, 98g of protein and 118g of fat.

In 30 mins i'll be going to the gym and having a pwo meal of 45g protein, 2 bananas and creatine.

Then I shall have a chicken soup and rice meal for dinner

And before bed a tuna sandwich with some whey protein

Is this good?? I think maybe too much fat and not enough protein??

**workhard1** · 03-19-2009, 11:43 AM

Originally Posted by T_man

so far it's 15:30 in the pm and I have consumed 2347 calories (woke up at 10:30), had 236 grams of carbs, 98g of protein and 118g of fat.

In 30 mins i'll be going to the gym and having a pwo meal of 45g protein, 2 bananas and creatine.

Then I shall have a chicken soup and rice meal for dinner

And before bed a tuna sandwich with some whey protein

Is this good?? I think maybe too much fat and not enough protein??

you are not getting NEAR enough protein. You need to eat like 6 more chicken breasts today if you want this to be a bulking diet haha.

**T_man** · 03-19-2009, 02:45 PM

I eat more protein post-workout

I had an oatmeal & protein pwo shake

1.5 hours later had a chicken & butterbean soup, had about 4 skinless chicken fillets

in 2.5/3 hours time i'll have a 150g tuna in a sandwich with 45g worth of protein in a whey shake

thats enough right?

**Ngordyn** · 03-19-2009, 02:46 PM

how much total grams of protein is that through out the day

**T_man** · 03-19-2009, 03:00 PM

Okay I logged my food for the day (and what I'm yet to eat; tuna & protein shake) and my stats look like this:

Calories - 4026
Fat - 135g
Carbs - 323g
Protein - 318g

Today was a good day but it wasn't far from what I usually eat. I eat maybe 4-500 cals less usually but still thats enough to bulk right?

**Ngordyn** · 03-19-2009, 03:04 PM

that looks sound to me just watch the weight you add if its more then 2 pounds a week cut back a bit not then giver

**T_man** · 03-19-2009, 03:19 PM

i've gained 1.5 lbs in the past week and a bit. I'm starting to put on a bit of fat but my muscles are staying just as toned if not more toned than they used to be

**workhard1** · 03-19-2009, 04:18 PM

Originally Posted by T_man

Okay I logged my food for the day (and what I'm yet to eat; tuna & protein shake) and my stats look like this:

Calories - 4026
Fat - 135g
Carbs - 323g
Protein - 318g

Today was a good day but it wasn't far from what I usually eat. I eat maybe 4-500 cals less usually but still thats enough to bulk right?

That looks pretty solid. A little high on carbs for my personal taste but if your body reacts well to carbs more power to you. I would rather eat somewhere around 350-400g of protein and 150g carbs.

may I ask how much of you protein is from Whey and how much is from real food?

**T_man** · 03-19-2009, 04:24 PM

90 from whey xD I simply don't have the appetite (or control over resources in the house to buy leaner/more meats) as I get most of my protein from foods also containing significant amounts of carbs and fat, like beans, cheese, milk, cereals.

I'm only allowed to eat tuna in school and so can only get around 1.5-2 cans in my sandwiches which last me from 8:45 till 3:00. The next meal that contains meat is dinner which is usually beef or chicken.

My biggest gains came from using a weight gainer pwo which had 15g protein and 75g carbs pwo (at the time it was my first shake and i didnt have a clue about pwo nutrition so i went for megamass 2000) and i grew like a beast but i lost my skinny 6 pack. I can safely say I react well to carbs. And also because I'm eating so much carbs I can afford to do some cardio like a game of football, or a bike ride to get places

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