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help bulk me up


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Posted by: Bakerboy

How is my diet? Suggestions please....

So I was trying to find a cheap way to bulk up, that was healthy (I eat organic as much as possible) and easy to maintain. I want to go from 143 lbs to 155 lbs (I am 5' 7") I am currently working out on a 3 day/ week full body workout program that P-funk helped me with (doing mainly big compound lifts). I am eating about 2200 - 2700 calories over six to eight smaller meals and working on getting more sleep (at least 8 hours). I am also trying to drink more water to hydrate myself and to flush out the toxins...

Here is a sample day:

8:00 am A large mixed green salad with an apple, avacodo, carrots and
raw sunflower seeds, with flax oil and lemon on top

9:00 am Rice and lentils

11:30 am Hemp protein drink

Noon- 1:00pm Train

1:30pm Steamed potato, corn, and lean ground beef mixture

4:00pm Yogurt sliced carrots

6:30pm Brown rice and lentils, steamed broccoli

9:00pm Peanut butter and jam sandwich on multi grain bread, glass of milk

11:30pm Hemp protein drink


Posted by: vinceforheismen

WHERES THE PROTEIN?? all u have for protein in the shakes, peanutbutterm and beef, u need 1-1.5 grams of protein per lb of bodyweight


Posted by: Bakerboy

"WHERES THE PROTEIN??"

Beans and rice?? maybe I should add some chicken.

I thought with the beans and rice I was getting enough protein?

What would you suggest?


Posted by: Pipboy

would you mind posting or PMing your workout routine to me? I'm looking to build a full body workout plan.

What are the stats on hemp protein? How many g per serving?

You're going to want more protein heavy food in your diet. Egg whites (eggbeaters are cheap from sams/costco), tuna, chicken breast are the mainstay. Easy to cook, delicious and they have the protein without fat/carbs.


Posted by: Bakerboy

Hemp protein = 11.2 grams of protein per 30gram serving (I know that is low)

I might start taking a whey protein mix and scapping the hemp...

.................................................. .................................................. ....
I work out 3 days a week alternating my Day 1 and Day 2

I mix the rep and sets (6 reps, 4sets/8 reps, 3sets/10-12 reps, 3sets)
R.I. Between 45 seconds and 120 seconds

Day I

15 min dynamic warm up (eg. light clean and presses, hindu squats, etc.)

Back BB squats
Standing BB calf raises
BB Rows
BB bench press
Single RDL's
one arm movement (for eg. weighted dips)

Day 2

warm up

BB deadlift
Incline bench press or overhead press
Weighted chin ups
Single leg squats or step ups
BB or DB calf raises


Posted by: Brutus_G

Get 1-1.5 grams of protein per pound of body weight. The catch is only meat and whey protein count. No starches and grains 3 hours before bed only veggies,protein,and healthy fats. Get 6-12 grams of fish oil a day 1gram=1000mg take with food. Maybe adding a multi vitamin to breakfast also. Get your starchy carbs at breakfast this should be the biggest meal of day then post workout then pre workout. Taper your carbs and calories. 2-3 serving of fruit can help also 1 serving =15grams of carbs. Good to see you have some veggies try adding more, unless you can't stomach it then don't. Oatmeal, whole wheat durum pasta,and sweet potato/yams these are the best sources for strachy carbs. If you get tired on lentils black eyed peas and chick peas have about the same cals carbs and protein and taste good. Get 20-35% of cals from fat 35 might be over kill. Your doing good man.


Posted by: Gordo

Quote:
The catch is only meat and whey protein count.
Err, no, if you eat it, it counts. Complete or incomplete, it still counts.

Quote:
No starches and grains 3 hours before bed
Based on personal experience, but I'm not that carb sensistive, cutting or bulking... carbs at night/no carbs at night is just some myth that's trickled down through the ages.

This is why 'planning' is important. Probably moreso on a bulk. It's easy (once you're into it) to eat too much. Carbs are protein sparring!
If you have something to do at night don't feel like you have to go without carbs.

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Posted by: Gordo

That doesn't look like much in the way of food. How many cals have you figured that to be?

It's pretty unbalanced too. You should try to thing in terms of balanced meals....

Pro/carbs and fat in every meal.

================================================== ======
Protein: steak, steak, steak (actually don't go overboard on the red meat since it's higher in saturated fat....some is good for you though), eggs,eggs, eggs, chicken, turkey, fish, game meat, lentils, cottage cheese, jerky (though this is more of a treat/cheat), whey, protein blends (whey, egg, casein blends are becoming popular and may prove better than whey in time).


Your fats look low in your diet as well: nuts/nut butters, seeds, olive oil, avocado, fish oils (6-8g) etc....


Posted by: Bakerboy

Thanks, I will revise... All good points.


Posted by: fufu

Quote:
Originally Posted by Bakerboy
"WHERES THE PROTEIN??"

Beans and rice?? maybe I should add some chicken.

I thought with the beans and rice I was getting enough protein?

What would you suggest?
Beans and rice are not a "complete" source of protein.(I think that is the term). This will probably be helpful in finding good protein sources, scroll down and open the "shopping list" file.


Posted by: fufu

Quote:
Originally Posted by Gordo
Err, no, if you eat it, it counts. Complete or incomplete, it still counts.
Are you sure about that?



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