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Bulking in the Near Future


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Posted by: CowPimp

I will be starting to bulk again in the next month or so depending on the occurence of various events. I want it to be a fairly lean bulk, so I am actually going to start at the high end of my maintenance calories (3800) and slowly work my way up. I weigh about 185 pounds @ 6'. I don't know my body fat, but I assume 10% or maybe even a bit less. Check my gallery if you want to estimate.

I will take advantage of the following supplements: whey protein, dextrose, brewer's yeast, hemp seed oil, a mutlivitamin/mineral, and green tea. I have never tried insulin spiking before, so I am anxious to see if the results are what I hope.

The total macro breakdown for the day (Not including vegetables) is about 3800 calories. 278g protein - 30%, 142g fat - 35%, 365g carbs (39g of those fiber) - 35%. Isocaloric diets have worked well for me in the past, and although this is slightly off, I think it is similar enough.


Meal 1 - Pre Workout @ 9:15
20g brewer's yeast w/ 8oz apple juice
.5 cup oats
1 scoop whey mixed w/ water
multivitamin/mineral
green tea

463 kcal - 37g protein - 5g fat - 69g carbs

Meal 2 - Post Workout @ 11:30
70g dextrose
2 scoops whey mixed w/ water

508 kcal - 40g protein - 4g fat - 78g carbs

Meal 3 @ 12:15
2 large eggs
2 large egg whites
1 cup flax cereal
3oz 2% milk

561 kcal - 31g protein - 29g fat - 46g carbs

Meal 4 @ 2:15
2 chicken thighs (~4oz)
.5oz sunflower kernels
3 slices oatmeal bread
cucumber

575 kcal - 35g protein - 23g fat - 57g carbs

Meal 5 @ 5:15
1 can tuna (~4oz)
2 tablespoon safflower mayo
1.5 pieces WW pita
celery

563 kcal - 48g protein - 23g fat - 45g carbs

Meal 6 @ 8:15
1 tin kipper
6.5oz brown rice
10g rosemary balsamic dressing
lettuce
tomato

495 kcal - 24g protein - 25g fat - 46g carbs

Meal 7 - Shake @ 11:15
1 scoop whey w/ 6oz 2% milk
10g hempseed oil

295 kcal - 26g protein - 16g fat - 13g carbs

Meal 8 @ 12:30-2
1 cup 1% cottage cheese
2 tablespoons peanut butter

353 kcal - 36g protein - 19g fat - 12g carbs


Other things to note:
Sometimes meal 7 will be replaced with freedom food. This is most often leftovers from dinner, which is usually reasonably healthy.

On days when I have class and work I wake up earlier. I typically purchase something at school before I leave and goto work. So, on these days I will get an extra few hundred calories from random sources. I try to stay reasonable with choices like trail mix, chicken fajita wrap, turkey wrap, etc.

I tend to cheat a bit on my days off, but stick mostly to the diet. Yay.

Go ahead and comment and stuff. Thanks in advance.


Posted by: Emma-Leigh

Looks pretty good to me.

Not too much protein (you are sitting at ~1.5 x weight) and your carb intake is pretty goo too.. If anything, I would be tempted to cut fats a little - just because I am not too keen on really high fat bulking (unless the person is very much an ectomorph) and increase carbs slightly.. (so something like 30% fat, 40% carbs) - but that is for no other reason than my preferences for energy.

I would be tempted to swap some of your fat sources... You have a good amount of poly-unsaturated fats but quality mono sources are lacking a little... So you may want to replace some fat sources with avocado or olive oil.

Lastly:
- fruit?? Any reason why there is none?
- are you taking fish oil capsules?
- I would increase PWO carbs slightly (0.5g per pound) and would you be completely against milk PWO?


Posted by: CowPimp

Quote:
Originally Posted by Emma-Leigh
Looks pretty good to me.

Not too much protein (you are sitting at ~1.5 x weight) and your carb intake is pretty goo too.. If anything, I would be tempted to cut fats a little - just because I am not too keen on really high fat bulking (unless the person is very much an ectomorph) and increase carbs slightly.. (so something like 30% fat, 40% carbs) - but that is for no other reason than my preferences for energy.
I'm sort of shooting for isocaloric. It has worked pretty well for me in the past. However, as I increase calories, I will try bumping up the carbs some and leaving the other macros alone.


Quote:
I would be tempted to swap some of your fat sources... You have a good amount of poly-unsaturated fats but quality mono sources are lacking a little... So you may want to replace some fat sources with avocado or olive oil.
Alright. How about going half and half in my meal 7 shake (5g hemp seed oil and 5g olive oil). As well, I could do the same for meal 5 (1 tablespoon safflower mayo and 10g olive oil). So you know, the dressing in meal 6 is olive oil based; it is essentially olive oil and vinegar. What do you think?


Quote:
Lastly:
- fruit?? Any reason why there is none?
I have a glass of juice in the morning. I'm sure it's probably not quite the same, but I could certainly start including some fruit in my diet. I could replace one of those slices of bread in meal 4 with some fruit. I would probably go with a banana mostly. Although other reasonably priced fruits like apples, graps, or oranges are cool too.


Quote:
- are you taking fish oil capsules?
Nope. Although the kipper does have quite a bit of fat on it. I just eat that instead and mix up the rest of my omega-3 sources. Should I be?


Quote:
- I would increase PWO carbs slightly (0.5g per pound) and would you be completely against milk PWO?
Holy buhjesus. That is some serious carb intake! Alright, I'll pump up the dextrose to 85g. There's 4g of maltodextrin in each scoop of whey, so that would make for 94g in my PWO meal.

I'm not really against milk PWO. I just can't stand skim milk. Makes me wanna yack. It might not be so bad mixed with whey though... How would you go about implementing it if I were to add it?


Thanks Emma! Lots of good suggestions. I was hoping you would comment. Hehe.


Posted by: Emma-Leigh

Quote:
Originally Posted by CowPimp
Alright. How about going half and half in my meal 7 shake (5g hemp seed oil and 5g olive oil). As well, I could do the same for meal 5 (1 tablespoon safflower mayo and 10g olive oil). So you know, the dressing in meal 6 is olive oil based; it is essentially olive oil and vinegar. What do you think?
That is looking better...

Mono's should make up the majority of your fats... Then poly's... And with your poly's you need to ensure you are getting those omega-3's (esp the DHA and EPA) and a lot of the sources you are using are high in omega-6 as well... So just watch this.

Quote:
I have a glass of juice in the morning. I'm sure it's probably not quite the same, but I could certainly start including some fruit in my diet. I could replace one of those slices of bread in meal 4 with some fruit. I would probably go with a banana mostly. Although other reasonably priced fruits like apples, graps, or oranges are cool too.
Yeah - Juice is not really the same thing at all... And I would certainly consider swapping some of your bread for fruit. And banana's are fine.

I think 1-3 servings of fruit/day is very reasonable.

Quote:
Nope. Although the kipper does have quite a bit of fat on it. I just eat that instead and mix up the rest of my omega-3 sources. Should I be?
Hmmm... Well, I feel everyone needs about 2g of fish omega-3 a day (~1g of DHA and 700mg of EPA) - which is the amount you get from from 6g of standard fish oil caps... If you think you are going to be getting that from your kipper then that is fine... Otherwise add in a couple of caps as well (eg: 2-4g).

Quote:
Holy buhjesus. That is some serious carb intake! Alright, I'll pump up the dextrose to 85g. There's 4g of maltodextrin in each scoop of whey, so that would make for 94g in my PWO meal.

I'm not really against milk PWO. I just can't stand skim milk. Makes me wanna yack. It might not be so bad mixed with whey though... How would you go about implementing it if I were to add it?
I would probably not have the entire 85g from dex.

You could use milk PWO to increase your carb intake and then, combine this with the dex and the malto from your whey and some milk to give your total?

So:
2 scoops whey (8g dextrose, 40g protein)
1 cup skim milk (12g carb, 8g protein)
70g dextrose

You could also do:
1.5 scoops whey (6g carb, 30g protein)
1.5 cups milk (18g carb, 12g protein)
65g dextrose


Or get yourself some malto powder and do:
Whey
Milk
Malto
Dex


You could even, if you wanted, use a little fruit PWO as well:
2 scoops whey (8g malto)
1 cup milk (12g)
~3.5 oz of nana (22g)
Dex (50g)

Which, for me, is a lot more agree-able than just wacking in the dex powder.


Posted by: CowPimp

Quote:
Originally Posted by Emma-Leigh
That is looking better...

Mono's should make up the majority of your fats... Then poly's... And with your poly's you need to ensure you are getting those omega-3's (esp the DHA and EPA) and a lot of the sources you are using are high in omega-6 as well... So just watch this.
I'll keep this in mind. Perhaps I'll start getting some almonds and go half and half on my last meal. That is, 1 tablespoon of peanut butter and half an ounce of almonds.


Quote:
Yeah - Juice is not really the same thing at all... And I would certainly consider swapping some of your bread for fruit. And banana's are fine.

I think 1-3 servings of fruit/day is very reasonable.
Sounds like a plan. I don't really want to eat 3 pieces of bread in one sitting anyway. For some reason I often forget to include fruits in my diet. Part of this is because even if I buy the fruit my brother and father always crush all of it 2 days into the week. I'll just have to stash some away or something. Haha.


Quote:
Hmmm... Well, I feel everyone needs about 2g of fish omega-3 a day (~1g of DHA and 700mg of EPA) - which is the amount you get from from 6g of standard fish oil caps... If you think you are going to be getting that from your kipper then that is fine... Otherwise add in a couple of caps as well (eg: 2-4g).
The package of kipper says it has 2.5g of omega-3s in it. It's one of the reasons I went with kipper in the first place, besides it's ease of use and taste of course.


Quote:
I would probably not have the entire 85g from dex.

You could use milk PWO to increase your carb intake and then, combine this with the dex and the malto from your whey and some milk to give your total?

So:
2 scoops whey (8g dextrose, 40g protein)
1 cup skim milk (12g carb, 8g protein)
70g dextrose

You could also do:
1.5 scoops whey (6g carb, 30g protein)
1.5 cups milk (18g carb, 12g protein)
65g dextrose


Or get yourself some malto powder and do:
Whey
Milk
Malto
Dex


You could even, if you wanted, use a little fruit PWO as well:
2 scoops whey (8g malto)
1 cup milk (12g)
~3.5 oz of nana (22g)
Dex (50g)

Which, for me, is a lot more agree-able than just wacking in the dex powder.
I really hate skim milk, but I'll consider sucking it up and going with that. I guess I should at least give it a chance mixed with a bunch of sugar and chocolate flavored sucralose. I would probably go with your first choice in that case (1 cup of skim milk, 2 scoops of whey, and 70g dextrose).

Thanks for all your help again Emma. You rule.



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