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Bulking assistance

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Posted by: justbecause

Ive been trying to bulk and have only really been eat about 2500-2700 calories a day. I havent seen that much size increase and ive been on this diet for the past 3 weeks or so. I set up a new diet plan and just wanted some input on whether or not it looks good.






7:00 a.m. Meal 1

6 egg whites + ½ cup of oats + 1 scoop of whey with 16oz skim milk



572 calories 6g fat 71g protein




11:30 a.m. Meal 2

1 whole wheat bagel + 1 tbsp of natty pb + 1 can of tuna


525 calories 10.5g fat 52g protein




2:30 p.m. (pre-workout) Meal 3

1 Apple + ½ cup of oats+ creatine in water


231 calories 3g fat 5g protein

-

-
Post workout

Homemade weight gainer shake + creatine in water

1135 calories 28g fat 87g protein




7:00 p.m. Meal 4

1 cup fat free cottage cheese + 1 tbsp natty pb + 1 can tuna

520 calories 9.5g fat 68g protein

10:00 p.m. Meal 5

2 scoops whey with 16 oz 1% milk

420 calories 8g fat 62g protein




totals

3403 calories 65g fat 345g protein


Posted by: Gordo

Jeezus 345g protein....how big are you?, cuz that's a boat load of beef

Where's the vegetables?

Meal 4 and meal 5 should be switched around.

PWO, that's a crazy shake. The calories seem a little high for one sitting....why not split that off to another meal?

Pre-workout you are having next to no protein and then PWO you have the amount of protein Ronnie Coleman probably ingests in one sitting. You may want to move 40g of that 87g to the Preworkout meal.

I'm no expert by any means but it does seem like a lot of protein.... Course you may be really big so it might be appropriate, but I'm guessing it's excessive.

Also, your fat seems too low for a bulk. Fat is somewhat anabolic so you'll want to up you fats some, but, it'll be dependant on your lean body mass. I believe the usual recommendation is ~.5g - .7g /lb LBM


Posted by: Emma-Leigh

Quote:
Originally Posted by justbecause
I set up a new diet plan and just wanted some input on whether or not it looks good.
Simple answer: No.

Too much protein.
No vegetables.
No protein pre-workout.
Too much fat PWO (and just too much post-workout full stop! ).
Not enough good carbs (milk seems to be it... besides the occasional 0.5 cups of oats)


Swap your focus - you want to increase carbs, decrease protein, add some healthy fats (besides your PB) and add a butt-load more vegetables. Then you might be getting closer to what you need.


Posted by: justbecause

Thanks for the help! I havent started this diet yet so ill make those adjustments before i start. Have any suggestions of what kinds of food have good carbs and good fat. I was having trouble finding some.


Posted by: justbecause

I modified the original diet and added your suggestions and this is what turned out. Let me know if this one is more sane.



7:00 a.m. Meal 1

4 egg whites+ 2 eggs + ½ cup of oats+ 8oz glass of skim milk



450 calories 13g fat 40g protein




11:30 a.m. Meal 2

3 slices of whole wheat bread+ 2 tbsp of natty pb+ 1 can of peas


690 calories 19g fat 29g protein




2:30 p.m. (pre-workout) Meal 3

1 Apple + 1 serving homemade weight gainer shake + creatine in water


567 calories 14g fat 43.5g protein

-

-
Post workout

1 serving homemade weight gainer shake + creatine in water

567 calories 14g fat 43.5g protein




7:00 p.m. Meal 4

2 tuna sandwiches with 4 slices of whole wheat bread and 1 large potato

800 calories 5.5g fat 48g protein



10:00 p.m. Meal 5

1 cup fat free cottage cheese + 1 tbsp natty pb

340 calories 8g fat 36g protein



totals

3414 calories 73.5g fat 240g protein


Posted by: Gordo

If you are a bread fanatic...the best bread you can do is sprouted grain....but

Good clean carb sources are:
brown rice (brown basmati is particularly nice), sweet potato, beans, barley, lentils etc...

fruit: berries (strawberries, blueberries, blackberries etc...), apples, bananas, pears, melons you name it they're all good in moderation.


I think 14G of Fat PWO is probably still very high-'ish'. Where is the fat coming from? (PWO your fat s/b from the whey and milk(if you use skim milk).

meal 2 has protein? don't count the protein from the bread and the peas (that's a lot of peas) or at least count it, but those should really be thought of as carbs and not protein sources (their protein content is a bonus)...so you need some chicken breast or some tuna or something and less bread and peas. Maybe try

1 cup brown rice
1 apple
1 TB Olive Oil + mustard +balsamic vinegar (for a dressing)
4.5 oz Tuna

would give you 554 cals, 17g Fat, 66g Carbs, 37g Protein (which still may be a little high for protein...depending)....

More vegetables:
broccoli, spinach, cauliflower, peppers, mushrooms, celery, cabbage

Average about 2 cups per meal if you can fit it in.


Emma had a good posts breaking down ideas:

http://www.ironmagazineforums.com/sh....php?p=1038861
http://www.ironmagazineforums.com/sh...ad.php?t=52715
http://www.ironmagazineforums.com/sh...63&postcount=5
http://www.ironmagazineforums.com/sh...ad.php?t=52505

Do a search on bulking and you'll get lots of ideas of how to put your meals together.


Posted by: justbecause

2 tbsp of natty peanut butter is where the fat is coming from in the shake pwo. should i lower the fat?


Posted by: Gordo

There should be zero added fat PWO. Don't lower it, eliminate it


Posted by: justbecause

alright thanks man. Yea i was just splitting up a homemade weight gaining shake between pre-workout and post workout. Is the fat in the shake pre workout alright? or do i need to get rid of that to... and what would be something good to eat pwo?


Posted by: Emma-Leigh

Quote:
Originally Posted by justbecause
alright thanks man. Yea i was just splitting up a homemade weight gaining shake between pre-workout and post workout. Is the fat in the shake pre workout alright? or do i need to get rid of that to... and what would be something good to eat pwo?
How appropriate the fat pre-workout is is going to be related to how soon before training you are drinking it. If it is ~2 hrs out from training then it would be ok... Anything closer than this and you would want to drop it out. You will only serve to delay gastric emptying and stop the nutrients from hitting your blood - which will decrease the availability of those carbs/proteins during training.

As for what to have instead:
Protein = whey
Carbs = banana, skim milk, quick oats, dextrose or glucose rich lollies (if you are that way inclined)... That kind of stuff


Posted by: justbecause

will do. Thanks for all the help!


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