New bulk diet

BulkMeUp · Dec 17, 2004

I am attempting to keep the cals in the isocaloric range for this bulk. Any input to tweak this proposed diet and pwo shake, if required, is appreciated.

Meal#1
1cup skim milk
125 ml(52g) oats (raw measure)
1pear
1 scoop Egg-Whey Protein blend
TOTAL= 422- 46.7- 6.2- 38-(cals , carbs , fat , pro)

Meal#2
250 ml rice
200g beef
1 tbsp veg cooking oil (contained in prepared beef and veggies)
1Apple
250ml veg
TOTAL= 770- 49- 33.5- 45-(cals , carbs , fat , pro)

Meal#3
1 cheese single
100g chicken
2 slices WW bread
2caps fish oil
1tbsp mustard
1tbsp mayo
1 whole egg
TOTAL= 646 45.6- 29.4- 46.1-(cals , carbs , fat , pro)

Meal#4 (approx 4pm)
125 ml(52g) oats (raw measure)
1/2 tbsp olive oil
1 scoop Egg-Whey Protein blend
TOTAL= 399- 34.7- 12.95- 30-(cals , carbs , fat , pro)

***** workout at approx 6pm - see below for pwo shake ******

Meal#5 (approx 8pm)
190g boiled potato
1tb light caesars dressing
1cap cod liver oil
1banana
1can tuna
TOTAL= 406- 54.2- 4.6- 37.2-(cals , carbs , fat , pro)

Meal#6
1tbsp olive oil
250g Cottage Cheese
TOTAL= 238- 12.2- 18.7- 30-(cals , carbs , fat , pro)

GRAND TOTAL= 2881- 242.4- 105.35- 226.3-(cals , carbs , fat , pro)
Total in Calories consumed= 2822.95- 969.6- 948.15- 905.2-(cals , carbs , fat , pro)
Percent Makeup= 100.00%- 34.35%- 33.59%- 32.07%-(cals , carbs , fat , pro)
------------------------------------------------------------------------

PWO Shake : 50g ground oats + 25g egg-whey protein blend.

Stats -
height : 6'
weight : 157
bf : 25% (according to impedence scale, so this is not really accurate)

**excluding pwo shake**
1.53g Carbs per lb of total bw
0.67 Fat per lb total bw
1.43g Protein per lb of total bw
(1.94g Protein per lb of LBM )
TOTAL CALS = 2881 (This diet is approx 18x current bw.)

Jodi · Dec 17, 2004

Why the vegetable oil? Everything else looks pretty damn good though.

BulkMeUp · Dec 17, 2004

Jodi said:
Why the vegetable oil? Everything else looks pretty damn good though.

Thanks Jodi.

The veggie oil (canola or sunflower or corn) is used to cook the meat/chicken/veggies. They are prepared dishes and the recipies call for oil to be heated, the whole spices dropped into them, onions and/or tomatoes + ginger and garlic to be sauteed/fried in them....
Olive oil does not really work in this case, though i might give it a try sometime. I try to have at least one prepared meal like this a day, nice and spicy, to keep my sanity going with the other meals e.g. boiled potatoes and peas and tuna (meal#5)

Emma-Leigh · Dec 17, 2004

It doesn't look too bad...

BulkMeUp said:
Meal#1
1cup skim milk
125 ml(52g) oats (raw measure)
1pear
1 scoop Egg-Whey Protein blend
TOTAL= 422- 46.7- 6.2- 38-(cals , carbs , fat , pro)

This looks great. Maybe add 2 caps fish oils and 1-2 tbs ground flaxseeds to your oats... These are better fat sources than some of the choices you have later in the day and will help balance things out a little (I would want to take some of the fats out from further down).

Meal#2
250 ml rice
200g beef
1 tbsp veg cooking oil (contained in prepared beef and veggies)
1Apple
250ml veg
TOTAL= 770- 49- 33.5- 45-(cals , carbs , fat , pro)

Eppers... 33.5g of fat is a little too much for a single meal in my opinion - especially considering the sources are not that great... Change the vege oil to olive oil and drop it to 0.5 tbs. Maybe look for leaner beef too??

Meal#3
1 cheese single
100g chicken
2 slices WW bread
2caps fish oil
1tbsp mustard
1tbsp mayo
1 whole egg
TOTAL= 646 45.6- 29.4- 46.1-(cals , carbs , fat , pro)

Not too bad - Fat is still a little higher than I would like in a meal, and the sources are not all that good... Is the mayo a good mayo? Make sure it is.

I would also swap the WW bread for better bread (pumpernickel or sprouted) but not everyone likes these breads...

Add vegetables.

Meal#4 (approx 4pm)
125 ml(52g) oats (raw measure)
1/2 tbsp olive oil
1 scoop Egg-Whey Protein blend
TOTAL= 399- 34.7- 12.95- 30-(cals , carbs , fat , pro)

Hmmm..... I would increase the carbs slightly... Also, swap the olive oil for a better fat source. There is no use in packing in these types of fats if you are not getting enough omega-3 fats - all that happens is you unbalance your omega ratio's even more... Some would say to drop the fats from this meal, but as it is two hours out from your workout it would be best to keep it in...

PWO Shake : 50g ground oats + 25g egg-whey protein blend.

This looks good - although I would swap the egg-whey blend for pure whey (some people suggest slower digesting proteins with PWO... but I am not entirely convinced...). I would also increase it to 30g.

I would consider decreasing your oat quantity and putting the banana from your next meal here as well...

Meal#5 (approx 8pm)
190g boiled potato
1tb light caesars dressing
1cap cod liver oil
1banana
1can tuna
TOTAL= 406- 54.2- 4.6- 37.2-(cals , carbs , fat , pro)

Put the nana in post-workout meal... Swap tato to sweet tato and increase quantity slightly (to make up for the banana outage - I'd aim for about 40-45g carbs).

I would also drop the cod liver oil - take fish oil instead.

Add vegetables.

Meal#6
1tbsp olive oil
250g Cottage Cheese
TOTAL= 238- 12.2- 18.7- 30-(cals , carbs , fat , pro)

Drop the olive oil - have walnuts instead.

Stats -
height : 6'
weight : 157
bf : 25% (according to impedence scale, so this is not really accurate)

**excluding pwo shake**
1.53g Carbs per lb of total bw
0.67 Fat per lb total bw
1.43g Protein per lb of total bw
(1.94g Protein per lb of LBM )
TOTAL CALS = 2881 (This diet is approx 18x current bw.)

I would be very careful about increasing your calories to this level - do it SLOWLY... Your body is really not used to this quantity. Especially if this does not include your PWO shake and esp. if your BF is still up in the 20's....

At that level I would consider a more maintainence type calorie level and work on body-recomp rather than a 'bulk'.

So - Personally, I would aim for 2500 cals at first...

Also - I am not a big fan of higher fat cal intakes, not when bulking... I would consider decreasing it slightly (maybe to 25%, which would be closer to 0.45g per pound).

Lastly, I would consider swapping the focus of the calorie content of your meals. I would decrease the size of some of your earlier meals (2 and 3) and increase the size of Pre and shake instead.

So, If it were me some of the changes would be (without completely altering it

) :

Meal#1
1 cup skim milk
125 ml(52g) oats (raw measure)
1 pear
1 scoop Egg-Whey Protein blend
2 tbs flaxseed meal
2 fish caps
TOTAL= 532- 53- 16- 42-(cals , carbs , fat , pro)

Meal#2
250 ml rice
200g LEAN beef
0.5 tbsp olive oil
1 Apple
250ml veg
TOTAL= 690- 49- 24.5- 45-(cals , carbs , fat , pro)

Meal#3
1 cheese single
120g chicken
2x50g slices sprouted rye bread (each peice = 16.6g C, 4.4g P, 0.5g F)
2 caps fish oil
1 tbsp mustard
1 tbsp mayo
1 cup salad (lettuce etc)
TOTAL= not sure of the macro's for all your other ingredients...

Meal#4 (approx 4pm)
150 ml(60g) oats (raw measure)
1 tbs flaxmeal
1 scoop Egg-Whey Protein blend
TOTAL= 360ish 40- 7.5- 32-(cals , carbs , fat , pro)

PWO Shake:
40g ground oats + med. banana + 30g whey protein
TOTAL = 360 cals, 54g carbs, 3g fat, 30g protein

Meal#5 (approx 8pm)
240g (8 oz) boiled sweet potato
1 tb light caesars dressing
1 can tuna
1 cup vegetables
2 fish oil caps
TOTAL= -~360 40 5- 37.2-(cals , carbs , fat , pro)

Meal#6
1 oz walnuts
250g Cottage Cheese
TOTAL= ~ 360- 15- 18- 34-(cals , carbs , fat , pro)

Jodi · Dec 17, 2004

Now that's a critique

aggies1ut · Dec 17, 2004

Stats -
height : 6'
weight : 157
bf : 25% (according to impedence scale, so this is not really accurate)

**excluding pwo shake**
1.53g Carbs per lb of total bw
0.67 Fat per lb total bw
1.43g Protein per lb of total bw
(1.94g Protein per lb of LBM )
TOTAL CALS = 2881 (This diet is approx 18x current bw.)

Cals look sorta low for you height if you are bulking, but you've done the math and research. Plus, you've got the approval of Emma and Jodi, the nutrition goddesses. Good luck.

BulkMeUp · Dec 18, 2004

Thanks for the great detailed critique, Emma.

Emma-Leigh said:
It doesn't look too bad...

Having you (and Jodi) say that, makes me feel good! :rocker:

Emma-Leigh said:
Eppers... 33.5g of fat is a little too much for a single meal in my opinion - especially considering the sources are not that great... Change the vege oil to olive oil and drop it to 0.5 tbs. Maybe look for leaner beef too??

For this meal i did consider the fats to err on the higher side. But i will drop the cooking oil and work with getting 0.5 tbsp olive oil as well as use leanest poss meats i can find.

Emma-Leigh said:
Not too bad - Fat is still a little higher than I would like in a meal, and the sources are not all that good... Is the mayo a good mayo? Make sure it is.

This meal is basically a sandwich so i needed a spread to make it palatable else it would be too dry. Hence the mayo and mustard. Yes the mayo is good it is Hellmann's lite mayo (No trans fats and low in sat fats, 0.5g per 1tbsp) I assumed 1tbsp, but i prob use 1/2 or 3/4 tbsp only.

Emma-Leigh said:
I would also swap the WW bread for better bread (pumpernickel or sprouted) but not everyone likes these breads...

Will have to look for those in a specality health food shop as the best my grocery store carries is 100% WW bread. I think i have seen pumpernickel, but i cant remember, i will check. They also have a sunflower seed rye bread (no sugar or shortening added). I guess that sounds ok?

Emma-Leigh said:
Hmmm..... I would increase the carbs slightly... Also, swap the olive oil for a better fat source. There is no use in packing in these types of fats if you are not getting enough omega-3 fats - all that happens is you unbalance your omega ratio's even more... Some would say to drop the fats from this meal, but as it is two hours out from your workout it would be best to keep it in...

Ok, will swap with falx meal as you suggested. BTW do you suggest organic flax seeds or it dosent matter. I dont mind the regular ones.

Emma-Leigh said:
This looks good - although I would swap the egg-whey blend for pure whey (some people suggest slower digesting proteins with PWO... but I am not entirely convinced...). I would also increase it to 30g.

Ok will get a whey only protein and add more to the shake.

Emma-Leigh said:
I would also drop the cod liver oil - take fish oil instead.

I put the cod liver oil here as it is winter and not much sun and vit D required..etc. Besides i have a couple of bottles left over. But if you feel i should get rid of it, let me know.

Emma-Leigh said:
I would be very careful about increasing your calories to this level - do it SLOWLY... Your body is really not used to this quantity. Especially if this does not include your PWO shake and esp. if your BF is still up in the 20's....

At that level I would consider a more maintainence type calorie level and work on body-recomp rather than a 'bulk'.

Yes i plan to very slowly increase cals. My bf is according to an impedence scale which i doubt is accurate. I guesstimate i am between 16-19%.

Emma-Leigh said:
So - Personally, I would aim for 2500 cals at first...

Presently i have brought myself upto 2500. My present diet is similar to what i posted except it is a total of 5 meals (does not contain meal#4). So i guess should be ready to go higher soon.

Emma-Leigh said:
Also - I am not a big fan of higher fat cal intakes, not when bulking... I would consider decreasing it slightly (maybe to 25%, which would be closer to 0.45g per pound).

Lastly, I would consider swapping the focus of the calorie content of your meals. I would decrease the size of some of your earlier meals (2 and 3) and increase the size of Pre and shake instead.

Here are the meals with the macro numbers, reworked exactly as you suggested. If anything look wrong, let me know, please. The cals are slightly off from your numbers. I guess this is because i considered the total cals on the fool label to calc the cals and not just the cals from the macros.

Meal = cals carb fat pro
Meal#1
1cup skim milk= 86- 12- 0- 8
125 ml oats (raw measure)= 204- 30- 4.3- 6
1pear= 51- 13- 0- 1
1 scoop Whey Protein= 132- 4.7- 1.9- 24
2TBSp flaxseed meal= 20- 7.75- 7.95- 4.5
2caps fish oil= 20- 0- 2.3- 0
TOTAL= 513- 67.45- 16.45- 43.5
Total in Calories consumed= 591.85- 269.8- 148.05- 174
Percent Makeup= 100.00% -45.59% -25.01% -29.40%

Meal#2
250 ml rice= 131- 28- 0- 3
200g beef= 420- 0- 20- 42
0.5 tbsp oil (contained in food)= 63- 0- 6.75- 0
1Apple= 81- 21- 0- 0
250ml veg= 12- 0- 0- 0
TOTAL= 707- 49- 26.75- 45
Total in Calories consumed= 616.75- 196- 240.75- 180
Percent Makeup= 100.00%- 31.78%- 39.04%- 29.19%

Meal#3
1 cheese single= 62- 2.4- 4.2- 3.5
120g chicken= 252- 0- 12- 33.6
2 slices WW bread =212- 40- 2.3- 7.7
2caps fish oil= 20- 0- 2.3- 0
1tbsp mustard= 15- 1.2- 0.6- 0.9
1tbsp mayo= 50- 1- 5- 0
1cup lettuce(salad)= 10- 2- 0- 0
TOTAL= 621- 46.6- 26.4- 45.7
Total in Calories consumed= 606.8- 186.4- 237.6- 182.8
Percent Makeup= 100.00%- 30.72%- 39.16%- 30.13%

Meal#4
150 ml(60g) oats (raw measure) = 244- 34.6- 4.9- 7.2
1tbsp Flax Meal= 10- 3.8- 3.8- 2.25
1 scoop Whey Protein= 132- 4.7- 1.9- 24
TOTAL= 386- 43.1- 10.6- 33.45
Total in Calories consumed= 401.6- 172.4- 95.4- 133.8
Percent Makeup= 100.00%- 42.93%- 23.75%- 33.32%

Meal#5
250g boiled sweet potato or yams= 269- 64- 0- 11.4
1tb light caesars dressing= 30- 3.2- 1.8- 0.2
1cap cod liver oil= 10- 0- 1- 0
1cup brocolli= 50- 10- 0- 6
1can tuna= 146- 0- 1.8- 32
TOTAL= 505- 77.2- 4.6- 49.6
Total in Calories consumed= 548.6- 308.8- 41.4- 198.4
Percent Makeup= 100.00% -56.29% -7.55%- 36.16%

Meal#6
1oz walnuts= 198- 5- 18- 4
250g Cottage Cheese= 112- 12.2- 5.2- 30
TOTAL= 310- 17.2- 23.2- 34
Total in Calories consumed= 413.6- 68.8- 208.8- 136
Percent Makeup= 100.00%- 16.63%- 50.48%- 32.88%

I have reworked it exactly as suggested by you. The total breakdown is now works out as follows:
-(cals , carbs , fat , pro)
GRAND TOTAL= 3042- 300.55- 108- 251.25(19x bw)
Total in Calories consumed= 3179.2- 1202.2- 972- 1005
Percent Makeup= 100.00%- 37.81%- 30.57%- 31.61%

1.91 Carbs per total bw
1.63 Protein per total bw
(2.20 Protein per lb LBM weight)
0.72 Fat per total weight

Plus pwo shake exactly as suggested above.

BulkMeUp · Dec 18, 2004

aggies1ut said:
Stats -
height : 6'
weight : 157
bf : 25% (according to impedence scale, so this is not really accurate)

**excluding pwo shake**
1.53g Carbs per lb of total bw
0.67 Fat per lb total bw
1.43g Protein per lb of total bw
(1.94g Protein per lb of LBM )
TOTAL CALS = 2881 (This diet is approx 18x current bw.)

Cals look sorta low for you height if you are bulking, but you've done the math and research. Plus, you've got the approval of Emma and Jodi, the nutrition goddesses. Good luck.

Thanks aggies.
In the past i did bulk at 18x bw, but i kept fats too low as i was still in the frame of mind that fats make you fat.

I started with 53C/15F/31P

and ended with 43C/24C/33P But the volume of carbs took its toll as i hated being sooo stuffed all the time. This is my second serious bulk diet plan and hopefully this time it will be different. And yes validation from the nutrition goddesses always helps! :rocker:

Emma-Leigh · Dec 18, 2004

BTW do you suggest organic flax seeds or it dosent matter. I dont mind the regular ones.

Doesn't really matter.

I put the cod liver oil here as it is winter and not much sun and vit D required..etc. Besides i have a couple of bottles left over. But if you feel i should get rid of it, let me know.

There are some issues with toxicity in people taking this oil... But it is usually at higher levels. If you want to get rid of the stuff you have in the cupboard then take it - but I would be a little cautious.

Here are the meals with the macro numbers, reworked exactly as you suggested. If anything look wrong, let me know, please. The cals are slightly off from your numbers. I guess this is because i considered the total cals on the fool label to calc the cals and not just the cals from the macros.

Hmm... Ok

Your foods and my foods don't agree on calories or macronutrients!!! Aussie food is different!

Lets try again:

Meal#1
1 cup skim milk= 86- 12- 0- 8
125 ml oats (raw measure)= 204- 30- 4.3- 6
1 pear= 51- 13- 0- 1
1 scoop Whey Protein= 132- 4.7- 1.9- 24
2 TBSp flaxseed meal= 20- 7.75- 7.95- 4.5
2 caps fish oil= 20- 0- 2.3- 0
TOTAL= 513- 67.45- 16.45- 43.5
Total in Calories consumed= 591.85- 269.8- 148.05- 174
Percent Makeup= 100.00% -45.59% -25.01% -29.40%

This is good. You can also use a composite protein here (whey + egg would actually be great). You don't need the rapid whey uptake like you do PWO.
The slightly higher carb content in this meal is good.... For your other meals 40-50g is a good target.

Protein is spot on (~40g per meal is great).

Fats in this meal are good - personally, I think you should stick to 15-20g per meal (PWO should be lower of course).

Meal#2
250 ml rice= 131- 28- 0- 3
200g beef= 420- 0- 20- 42
0.5 tbsp oil (contained in food)= 63- 0- 6.75- 0
1 Apple= 81- 21- 0- 0
250ml veg= 12- 0- 0- 0
TOTAL= 707- 49- 26.75- 45
Total in Calories consumed= 616.75- 196- 240.75- 180
Percent Makeup= 100.00%- 31.78%- 39.04%- 29.19%

You guys have diet rice overe there!!

It is ~ 1/2 the calorie content of our stuff - 1 cup over here is 216 cals. 46g carb, 4g protein, 1g fat.

Anyway - The fat content of this meal still makes me :shake:

... You really want to decrease this to ~15g. Get that leaner beef! Or just swap to chicken or turkey. Or bake it/grill it without that oil.

Meal#3
1 cheese single= 62- 2.4- 4.2- 3.5
120g chicken= 252- 0- 12- 33.6
2 slices WW bread =212- 40- 2.3- 7.7
2caps fish oil= 20- 0- 2.3- 0
1tbsp mustard= 15- 1.2- 0.6- 0.9
1tbsp mayo= 50- 1- 5- 0
1cup lettuce(salad)= 10- 2- 0- 0
TOTAL= 621- 46.6- 26.4- 45.7
Total in Calories consumed= 606.8- 186.4- 237.6- 182.8
Percent Makeup= 100.00%- 30.72%- 39.16%- 30.13%

If you can't find that speciality bread then don't worry about it. But it would be much, much better. Also - if the bread needs moisture have you thought about 1 tbs of avocado instead of the mayo (30 cals, 0.5g carb, 3g fat, 0.5g protein)?

And that cheese......... Do you really need it??

And your chicken is DAMN FATTY chicken!! What the hell do they feed the chickens where you live? Cheesecake??

Is that skinless chicken breast?? Because that stuff should only have ~2-3g of fat per 100g. Get yourself some better chicken!!

Ok ok... I'll leave you alone!

Meal#4
150 ml(60g) oats (raw measure) = 244- 34.6- 4.9- 7.2
1 tbsp Flax Meal= 10- 3.8- 3.8- 2.25
1 scoop Whey Protein= 132- 4.7- 1.9- 24
TOTAL= 386- 43.1- 10.6- 33.45
Total in Calories consumed= 401.6- 172.4- 95.4- 133.8
Percent Makeup= 100.00%- 42.93%- 23.75%- 33.32%

This looks good. Although your whey protien is not all that good - look for a brand that is basically zero carbs/fats per scoop.

Meal#5
250g boiled sweet potato or yams= 269- 64- 0- 11.4
1tb light caesars dressing= 30- 3.2- 1.8- 0.2
1cap cod liver oil= 10- 0- 1- 0
1cup brocolli= 50- 10- 0- 6
1can tuna= 146- 0- 1.8- 32
TOTAL= 505- 77.2- 4.6- 49.6
Total in Calories consumed= 548.6- 308.8- 41.4- 198.4
Percent Makeup= 100.00% -56.29% -7.55%- 36.16%

Your sweet tato is 2x the carb content of the stuff we have over here (maybe it did a deal with your rice!

)!??

I would cut that sweet tato down significantly - you want ~40-50g of carbs in this meal. About 160-180g would be much better.

Meal#6
1oz walnuts= 198- 5- 18- 4
250g Cottage Cheese= 112- 12.2- 5.2- 30
TOTAL= 310- 17.2- 23.2- 34
Total in Calories consumed= 413.6- 68.8- 208.8- 136
Percent Makeup= 100.00%- 16.63%- 50.48%- 32.88%

Your walnuts are also super-pumped walnuts!

Over here they are ~4g protein, 16g fat and 1g carb...

Cottage cheese is different too - what type are you using? 2%?

I have reworked it exactly as suggested by you. The total breakdown is now works out as follows:
-(cals , carbs , fat , pro)
GRAND TOTAL= 3042- 300.55- 108- 251.25(19x bw)
Total in Calories consumed= 3179.2- 1202.2- 972- 1005
Percent Makeup= 100.00%- 37.81%- 30.57%- 31.61%

1.91 Carbs per total bw
1.63 Protein per total bw
(2.20 Protein per lb LBM weight)
0.72 Fat per total weight

Plus pwo shake exactly as suggested above.

Yeah - Ok... So in an attempt to decrease your fats I have managed to increase them and all your other macros as well!

Damn different countries!

I would get that fat down to ~70g.... You do not need more than that at your weight.

BulkMeUp · Dec 18, 2004

Emma-Leigh said:
There are some issues with toxicity in people taking this oil... But it is usually at higher levels. If you want to get rid of the stuff you have in the cupboard then take it - but I would be a little cautious..

I did have Vit A (and Vit D) toxicity in mind. So i kept it to one cap a day as well i would only do it during the winter months (jan to mar/apr for this bulk).

Emma-Leigh said:
Hmm... Ok Your foods and my foods don't agree on calories or macronutrients!!! Aussie food is different! .

I was using The Pocket Protein Counter for values. But i might have miscaclulated the values of some amounts. I am sure your values are accurate coz as far as i know, Australia has some of the strictest food labelling laws in the world.

Emma-Leigh said:
This is good. You can also use a composite protein here (whey + egg would actually be great). You don't need the rapid whey uptake like you do PWO..

Sorry, it IS a egg-whey blend as that is all i have presently. I forgot to change it while doing all this copy and paste. I will get the whey only protein for the pwo shake, though.

Emma-Leigh said:
You guys have diet rice overe there!! It is ~ 1/2 the calorie content of our stuff - 1 cup over here is 216 cals. 46g carb, 4g protein, 1g fat. .

my mistake. That was from my cut diet. I forgot to double the values. I have corrected them now.

Emma-Leigh said:
Anyway - The fat content of this meal still makes me ... You really want to decrease this to ~15g. Get that leaner beef! Or just swap to chicken or turkey. Or bake it/grill it without that oil. .

I took the values of the beef from nutritiondata for this. But yes i do have chicken mostly. Do you still feel that fat in this one meal is an issue? considering the remaining are below ~15g (except the last one).

Emma-Leigh said:
If you can't find that speciality bread then don't worry about it. But it would be much, much better. Also - if the bread needs moisture have you thought about 1 tbs of avocado instead of the mayo (30 cals, 0.5g carb, 3g fat, 0.5g protein)?.

Hmmm never thought of that. Will give it a try.

Emma-Leigh said:
And that cheese......... Do you really need it??.

Not really. Just thought i could get some protein in as well make the sandwich taste better. However i got some FF cheese and have changed the avlues according to the label.

Emma-Leigh said:
And your chicken is DAMN FATTY chicken!! What the hell do they feed the chickens where you live? Cheesecake?? Is that skinless chicken breast?? Because that stuff should only have ~2-3g of fat per 100g. Get yourself some better chicken!!.

sorry, my mistake again. That was from my previous diet wherein i had upped the fat value to compensate for the cooking oil. I have now changed it as per the label. This chicken is sliced deli chicken brests. whole meat not the processed stuff. Though i am sure there is a bit of precessing that has been done. I am also trying to cut down on having to cook all the time, as much as i like cooking, it takes up a lot of time especially on a bulk.

Emma-Leigh said:
Your sweet tato is 2x the carb content of the stuff we have over here (maybe it did a deal with your rice! )!??.

oop.. sorry! changed it according to nutritiondata.com :grin:

Emma-Leigh said:
Your walnuts are also super-pumped walnuts! Over here they are ~4g protein, 16g fat and 1g carb....

I'v put down the value as per the package :shrug:

i guess it must be incorrect.

Emma-Leigh said:
Cottage cheese is different too - what type are you using? 2%?.

eerrm.. it says '2%mf' on the lid. I think they have a low fat version of it. but i think the fat is only less by 50%, so not a big diff there.

Emma-Leigh said:
Yeah - Ok... So in an attempt to decrease your fats I have managed to increase them and all your other macros as well!

Damn different countries!.

I think it was my faulty calc of macros. :laugh:

Emma-Leigh said:
I would get that fat down to ~70g.... You do not need more than that at your weight.

I think the only way would be to reduce it in meal#2 to make any significat diff. Else it seems to be a bit of a challenge to reduce further :scratch:

.
But total fats are now ~29%, so i guess that is a lot better.

Meal = cals- carb- fat- pro
Meal#1
1cup skim milk= 86- 12- 0- 8
125 ml oats (raw measure) = 204- 30- 4.3- 6
1pear= 51- 13- 0- 1
1 scoop Egg-Whey Protein= 132- 4.7- 1.9- 24
2TBSp flaxseed meal= 20- 7.75- 7.95- 4.5
2caps fish oil= 20- 0- 2.3- 0
TOTAL= 513- 67.45- 16.45- 43.5
Total in Calories consumed= 591.85- 269.8-148.05- 174
Percent Makeup= 100.00% -45.59%- 25.01%- 29.40%

Meal#2
236 ml white rice= 205- 45- 0- 4
200g beef= 328- 0- 18- 42
0.5 tbsp oil (contained in food)= 63- 0- 6.75- 0
1Apple= 81- 21- 0- 0
250ml veg= 12- 0- 0- 0
TOTAL= 611- 66- 14.75- 44
Total in Calories consumed= 572.75- 264- 132.75- 176
Percent Makeup= 100.00%- 46.09%- 23.18%- 30.73%

Meal#3
1slice FF cheese= 35- 3.1- 0.2- 4.9
120g chicken= 94- 0- 2.52- 16.8
2 slices WW bread =212- 40- 2.3- 7.7
2caps fish oil= 20- 0- 2.3- 0
1tbsp mustard= 15- 1.2- 0.6- 0.9
1tbsp mayo= 50- 1- 5- 0
1cup lettuce(salad)= 10- 2- 0- 0
TOTAL= 436- 47.3- 12.92- 30.3
Total in Calories consumed= 426.68- 189.2- 116.28- 121.2
Percent Makeup= 100.00%- 44.34%- 27.25%- 28.41%

Meal#4
150 ml(60g) oats (raw measure)= 244- 34.6- 4.9- 7.2
1tbsp Flax Meal= 10- 3.8- 3.8- 2.25
1 scoop Egg-Whey Protein= 132- 4.7- 1.9- 24
TOTAL= 386- 43.1- 10.6- 33.45
Total in Calories consumed= 401.6- 172.4- 95.4- 133.8
Percent Makeup= 100.00%- 42.93%- 23.75%- 33.32%

Meal#5
200g sweet potato or yam= 152- 36- 0- 2
1tb light caesars dressing= 30- 3.2- 1.8- 0.2
1cap cod liver oil= 10- 0- 1- 0
1cup brocolli= 50- 10- 0- 6
1can tuna= 146- 0- 1.8- 32
TOTAL= 388- 49.2- 4.6- 40.2-
Total in Calories consumed= 399- 196.8- 41.4- 160.8
Percent Makeup= 100.00%- 49.32%- 10.38%- 40.30%

Meal#6
1oz(30g) walnuts= 210- 5.5- 19- 4.3
250g Cottage Cheese= 112- 12.2- 5.2- 30
TOTAL= 322- 17.7- 24.2- 34.3-
Total in Calories consumed= 425.8- 70.8- 217.8- 137.2
Percent Makeup= 100.00%- 16.63%- 51.15%- 32.22%

GRAND TOTAL= 2734- 290.75 -93.52- 227.75(approx 17-18x bw)
Total in Calories consumed= 2915.68- 1163- 841.68- 911
Percent Makeup= 100.00%- 39.89%- 28.87%- 31.24%

1.44 Protein per total weight
1.95 Protein per LBM weight
1.84 Carbs per total weight
0.59 Fat per total weight

Emma-Leigh · Dec 19, 2004

BulkMeUp said:
GRAND TOTAL= 2734- 290.75 -93.52- 227.75(approx 17-18x bw)
Total in Calories consumed= 2915.68- 1163- 841.68- 911
Percent Makeup= 100.00%- 39.89%- 28.87%- 31.24%

1.44 Protein per total weight
1.95 Protein per LBM weight
1.84 Carbs per total weight
0.59 Fat per total weight

This looks a lot better!

And here I was thinking I was going crazy ( :scratch:

"Chicken breast - 12g of fat??!! And wow - sweet tato is on steroids these days" :laugh:

).

You add in your PWO meal to that and it will be ~3000 cals and I think that will be a good place to start for you ----> If your BF is ~ 16-18% then you are still on the 'boarderline' in terms of wanting to concentrate on 'adding mass' or just wanting to just sit at maintainence and work on re-composition...

But if you are not happy with your results, you can always add in some cals later (it is easier than having to get the weight off at the end!

).

BulkMeUp · Dec 20, 2004

Emma-Leigh said:
This looks a lot better!

And here I was thinking I was going crazy ( "Chicken breast - 12g of fat??!! And wow - sweet tato is on steroids these days" ).

I goofed up while re-calc the values. The book i have has it in oz and cup but i think in terms of grams and ml. :bulb:

Emma-Leigh said:
You add in your PWO meal to that and it will be ~3000 cals and I think that will be a good place to start for you ----> If your BF is ~ 16-18% then you are still on the 'boarderline' in terms of wanting to concentrate on 'adding mass' or just wanting to just sit at maintainence and work on re-composition...).

Presently i look fine. But i guess that a little higher bf makes me look that way. I dont want to get any skinnier. I want to hold onto ~160 for now. I prefer to look a bit big rather than very skinny-ripped, hence this bulk consideration.

Anyway, going with your suggestion, maybe i shall rework down the volumes (carbs?) on meal#2 and #3 (and maybe some off #5) to bring the total to maintenence level of 2500 for the next few months. Should i do 2500/day or average 2500/day INCL 3x pwo shake? i guess it would be a good idea to leave #1, #4, #6 and pwo shake status quo?

Emma-Leigh said:
But if you are not happy with your results, you can always add in some cals later (it is easier than having to get the weight off at the end! ).

You are absolutely right! i will keep this diet for later but rework the volumes to have slightly lower cals for the next few months.

Emma-Leigh · Dec 20, 2004

BulkMeUp said:
Anyway, going with your suggestion, maybe i shall rework down the volumes (carbs?) on meal#2 and #3 (and maybe some off #5) to bring the total to maintenence level of 2500 for the next few months. Should i do 2500/day or average 2500/day INCL 3x pwo shake? i guess it would be a good idea to leave #1, #4, #6 and pwo shake status quo?

At 160 pounds with a lean mass of ~135 pounds you will find your maintainence will probably be ~ 2600-2700 cals. So either way would be ok - if you wanted your daily intake to be 2500 or 2700 (then add your shake on top of those values) you will probably still achieve what you want to achieve.

But if you choose the 2500 cals, don't include your shake in that - because then you will be at 2200 cals for most days and that would probably be too low. Also, I would not drop carbs - especially if you are an ecto. You are better off decreasing your fats.

You are absolutely right! i will keep this diet for later but rework the volumes to have slightly lower cals for the next few months.

Ok! But don't wait for 'months' if it is not working! You will be able to tell in the first 3 to 4 weeks if things are progressing. If not, change it then.

BulkMeUp · Dec 21, 2004

Emma-Leigh said:
At 160 pounds with a lean mass of ~135 pounds you will find your maintainence will probably be ~ 2600-2700 cals. So either way would be ok - if you wanted your daily intake to be 2500 or 2700 (then add your shake on top of those values) you will probably still achieve what you want to achieve

But if you choose the 2500 cals, don't include your shake in that - because then you will be at 2200 cals for most days and that would probably be too low. Also, I would not drop carbs - especially if you are an ecto. You are better off decreasing your fats. .

Ok. I will work with 2700 cals incl pwo shake. If it works as a slow bulk. That would be fine as well, i guess.

Emma-Leigh said:
Ok! But don't wait for 'months' if it is not working! You will be able to tell in the first 3 to 4 weeks if things are progressing. If not, change it then.

Ok, will revise it at the end of jan.

Thanks Emma!

CowPimp · Dec 21, 2004

BulkMeUp said:
Meal = cals- carb- fat- pro
Meal#1
1cup skim milk= 86- 12- 0- 8
125 ml oats (raw measure) = 204- 30- 4.3- 6
1pear= 51- 13- 0- 1
1 scoop Egg-Whey Protein= 132- 4.7- 1.9- 24
2TBSp flaxseed meal= 20- 7.75- 7.95- 4.5
2caps fish oil= 20- 0- 2.3- 0
TOTAL= 513- 67.45- 16.45- 43.5
Total in Calories consumed= 591.85- 269.8-148.05- 174
Percent Makeup= 100.00% -45.59%- 25.01%- 29.40%

Looks good, but why drink skim milk while you're bulking? Don't be a pussy! Kidding aside, it looks like a good meal.

Meal#2
236 ml white rice= 205- 45- 0- 4
200g beef= 328- 0- 18- 42
0.5 tbsp oil (contained in food)= 63- 0- 6.75- 0
1Apple= 81- 21- 0- 0
250ml veg= 12- 0- 0- 0
TOTAL= 611- 66- 14.75- 44
Total in Calories consumed= 572.75- 264- 132.75- 176
Percent Makeup= 100.00%- 46.09%- 23.18%- 30.73%

I would suggest eating brown rice instead of white rice, but pretty good overall.

Meal#3
1slice FF cheese= 35- 3.1- 0.2- 4.9
120g chicken= 94- 0- 2.52- 16.8
2 slices WW bread =212- 40- 2.3- 7.7
2caps fish oil= 20- 0- 2.3- 0
1tbsp mustard= 15- 1.2- 0.6- 0.9
1tbsp mayo= 50- 1- 5- 0
1cup lettuce(salad)= 10- 2- 0- 0
TOTAL= 436- 47.3- 12.92- 30.3
Total in Calories consumed= 426.68- 189.2- 116.28- 121.2
Percent Makeup= 100.00%- 44.34%- 27.25%- 28.41%

I would look into getting safflower mayo. I use Hain brand. Not that regular mayo is especially bad, but I actually think the safflower variant tastes better.

Meal#4
150 ml(60g) oats (raw measure)= 244- 34.6- 4.9- 7.2
1tbsp Flax Meal= 10- 3.8- 3.8- 2.25
1 scoop Egg-Whey Protein= 132- 4.7- 1.9- 24
TOTAL= 386- 43.1- 10.6- 33.45
Total in Calories consumed= 401.6- 172.4- 95.4- 133.8
Percent Makeup= 100.00%- 42.93%- 23.75%- 33.32%

Booya.

Meal#5
200g sweet potato or yam= 152- 36- 0- 2
1tb light caesars dressing= 30- 3.2- 1.8- 0.2
1cap cod liver oil= 10- 0- 1- 0
1cup brocolli= 50- 10- 0- 6
1can tuna= 146- 0- 1.8- 32
TOTAL= 388- 49.2- 4.6- 40.2-
Total in Calories consumed= 399- 196.8- 41.4- 160.8
Percent Makeup= 100.00%- 49.32%- 10.38%- 40.30%

Boomshakalaka.

Meal#6
1oz(30g) walnuts= 210- 5.5- 19- 4.3
250g Cottage Cheese= 112- 12.2- 5.2- 30
TOTAL= 322- 17.7- 24.2- 34.3-
Total in Calories consumed= 425.8- 70.8- 217.8- 137.2
Percent Makeup= 100.00%- 16.63%- 51.15%- 32.22%

I have PB and cottage cheese before bed every night. Good stuff.

GRAND TOTAL= 2734- 290.75 -93.52- 227.75(approx 17-18x bw)
Total in Calories consumed= 2915.68- 1163- 841.68- 911
Percent Makeup= 100.00%- 39.89%- 28.87%- 31.24%

1.44 Protein per total weight
1.95 Protein per LBM weight
1.84 Carbs per total weight
0.59 Fat per total weight

Well, Emma has swayed you away from an isocaloric split, but the diet looks good nonetheless. Just remember, don't be afraid to adjust your calories based on results. If you don't gain, then increase your calories by 5-10%. Conversely, if you gain too much fat, then don't be afraid to reduce calories slightly.

Note: Random explicatives indicate that I approve of the meal.

BulkMeUp · Dec 21, 2004

CowPimp said:
Looks good, but why drink skim milk while you're bulking? Don't be a pussy! Kidding aside, it looks like a good meal..

CowPimp said:
I would suggest eating brown rice instead of white rice, but pretty good overall..

I tried brown rice, just dosent go very well with the meal. I know.. i know.. it is a matter of getting used to it.. i will have to give it time. :bulb:

CowPimp said:
I would look into getting safflower mayo. I use Hain brand. Not that regular mayo is especially bad, but I actually think the safflower variant tastes better..

Thanks for the tip.. i shall look for it.

CowPimp said:
Booya.

Boomshakalaka..

CowPimp said:
I have PB and cottage cheese before bed every night. Good stuff..

I have a jar of natty PB in the fridge. I know PB is popular, but i am not too fond of it. :shrug:

CowPimp said:
Well, Emma has swayed you away from an isocaloric split, but the diet looks good nonetheless. Just remember, don't be afraid to adjust your calories based on results. If you don't gain, then increase your calories by 5-10%. Conversely, if you gain too much fat, then don't be afraid to reduce calories slightly.

Note: Random explicatives indicate that I approve of the meal.

Yep. She did.

i hated the carb bloat on my previous diet. But i think i got some of the macros wrong then. So hopefully this one will not be so bad. Besides this is only my second time at a 'serious' bulk diet plan. So am not great at it yet, but getting better with a lot of help from Emma.

I think i shall review it every month and see how it goes and simply tweak this diet if/as required.

Thanks for your positive input and help.

P.s. wanna have a good laugh at my expense? check out one of my earlier attempts at a diet : http://www.ironmagazineforums.com/showpost.php?p=626437&postcount=59 :laugh:

BulkMeUp · Feb 7, 2005

Hey Emma

I have got myself upto the cals of this diet and have been there for ~3 weeks. So far i seem to be putting on ~1lb/week. i will stick to these cals for sometime to come until i stop growing, and my body recomps until i am fine with the way i look.

I do have a couple of questions.

For the flax meal in the following meals, i simply got some flax seeds and ground them in a food processor.

Meal = cals- carb- fat- pro
Meal#1
1cup skim milk= 86- 12- 0- 8
125 ml oats (raw measure) = 204- 30- 4.3- 6
1pear= 51- 13- 0- 1
1 scoop Egg-Whey Protein= 132- 4.7- 1.9- 24
2TBSp flaxseed meal= 20- 7.75- 7.95- 4.5
2caps fish oil= 20- 0- 2.3- 0
TOTAL= 513- 67.45- 16.45- 43.5
Total in Calories consumed= 591.85- 269.8-148.05- 174
Percent Makeup= 100.00% -45.59%- 25.01%- 29.40%

...
Meal#4
150 ml(60g) oats (raw measure)= 244- 34.6- 4.9- 7.2
1tbsp Flax Meal= 10- 3.8- 3.8- 2.25
1 scoop Egg-Whey Protein= 132- 4.7- 1.9- 24
TOTAL= 386- 43.1- 10.6- 33.45
Total in Calories consumed= 401.6- 172.4- 95.4- 133.8
Percent Makeup= 100.00%- 42.93%- 23.75%- 33.32%

...
GRAND TOTAL= 2734- 290.75 -93.52- 227.75(approx 17-18x bw)
Total in Calories consumed= 2915.68- 1163- 841.68- 911
Percent Makeup= 100.00%- 39.89%- 28.87%- 31.24%

1.44 Protein per total weight
1.95 Protein per LBM weight
1.84 Carbs per total weight
0.59 Fat per total weight

But i do find that a total of 3tbsp/day is a bit difficult to digest. 2tbsp/day is a bit tolerable. I was wondering if i should substitute the 3rd tsbp with some flax oil instead?

In addition, i think a contributing factor is also the volume of protein. I know things like nuts and protein can be 'heavy' to digest. So i was wondering if i should tweak this diet and maintain cals or lower cals a bit and stay at that level for ~a month?

Emma-Leigh · Feb 7, 2005

BulkMeUp said:
Hey Emma

I have got myself upto the cals of this diet and have been there for ~3 weeks. So far i seem to be putting on ~1lb/week. i will stick to these cals for sometime to come until i stop growing, and my body recomps until i am fine with the way i look.

Sounds like good progress!

For the flax meal in the following meals, i simply got some flax seeds and ground them in a food processor.

But i do find that a total of 3tbsp/day is a bit difficult to digest. 2tbsp/day is a bit tolerable. I was wondering if i should substitute the 3rd tsbp with some flax oil instead?

It is only 3-4g of fat and carbs and just over 2g of protein - so it is not a significant addition to your diet. If you think that you would be more comfortable without it, then certainly take it out.

I don't think you need to worry about replacing it with more fats as your dietry fats are fine as it is (93-94g).

In addition, i think a contributing factor is also the volume of protein. I know things like nuts and protein can be 'heavy' to digest. So i was wondering if i should tweak this diet and maintain cals or lower cals a bit and stay at that level for ~a month?

This would be fine (esp. if you are feeling bloated and gross). But remember that, if you decrease calories, your gains will also decrease.

If you are fine with that then go for it. Decreasing yours calories will not immediately stop your progress. Your diet and training will still allow your body to re-compose (esp. if your BF is still highish). Also, if your cals are still above maintainence you could still go on to gain 0.5 pound/week without too much drama...

If you wanted to maintain your current gains then you could also tweak your macro ratio's - decrease protein slightly and increase carbs (if you want) or non-nut sources of fats (eg: oils) and see if that helps on the comfort level.

It is really up to you... But if you do want to alter your diet just post it up and we can all take a look at it.

LAM · Feb 7, 2005

BulkMeUp said:
I have got myself upto the cals of this diet and have been there for ~3 weeks. So far i seem to be putting on ~1lb/week. i will stick to these cals for sometime to come until i stop growing, and my body recomps until i am fine with the way i look.

I would get your bf checked to determine where the 1lb/wk is going. personally I think the cals are way to high for the amount of LBM that you have.

BulkMeUp · Feb 7, 2005

Emma-Leigh said:
It is really up to you... But if you do want to alter your diet just post it up and we can all take a look at it.

Thanks Emma.
I am going to play around with pro in about 1g/total body weight(1.5g/lbm) to see if it makes a diff in avoiding giving me bloating and bad gas. I think it should make a diff as generally i cheat on the weekends and eat a couple of non protein heavy meals, but i try keep the total cals in the same range. Will post a revised diet in a few days.

BulkMeUp · Feb 7, 2005

LAM said:
I would get your bf checked to determine where the 1lb/wk is going. personally I think the cals are way to high for the amount of LBM that you have.

Thanks LAM
I hope to get my bf accurately checked in march (hospital test). But for now, accoding to my bf impedence scale, it says 25%. I dont think this is accurate and I think i am more in the lower teens.

My stats are:
Height = 6'
weight = 160#
bf = 25%

I dont know of the following measurements give you an idea:
right Bi/tri flexed = 14.75
chest = 39-40"
waist around navel = 35.75"

(this after meal#4 + 2more to go). This is the problem area presently.
right quad = 22"
right calf = 13"

Those are my sad stats. Dont know if they give you a better picture.

BulkMeUp · Apr 26, 2005

AIIIGHT!!! i finally got my correct bf%(DEXA scan). It is only 16.54% :hot:

wheee am sooo happy, coz my dumbass bf scale says 26% but i thought i might be low teens (18-19%). So the result is better than i expected, though not far off.

I have corrected my recomp diet cals as per this as well as for the pro and fat to reflect LBM. The food items are alomst identical to what was discussed above. Please let me know if it is ok.

Meal = cals- carb- fat- pro

Meal#1
72g Oats (raw measure) 282 48 5.9 8.3
1scoop whey 132 4.7 1.9 24
1TBSp flaxseed meal 59 4 4 2
-----------------------------------
TOTAL 473 56.7 11.8 34.3
Percent Spilt 100.00% 48.23% 22.59% 29.18%

Meal#2
100g cooked brown rice 111 23 1 3
100g cooked chicken(dark meat) 119 0 4 20
0.5 tbsp olive oil (contained in food) 63 0 6.75 0
1 cup veggies 40 10 0 0
2caps fish oil 20 0 2.3 0
50g cooked Lentils (or Beans) 58 10 0 4.5
-----------------------------------
TOTAL 411 43 14.05 27.5
Percent Spilt 100.00% 42.11% 30.96% 26.93%

Meal#3
1/2 can tuna 73 0 0.9 16
2 slices Sunflower seed Rye bread 212 40 2.3 7.7
2caps fish oil 20 0 2.3 0
1tbsp mayo 50 1 5 0
-----------------------------------
TOTAL 355 41 10.5 23.7
Percent Spilt 100.00% 46.42% 26.75% 26.83%

Meal#4 (~4:30)
50g Oats 192 31.2 3.25 8.12
1tbsp Flax Meal 59 4 4 2
1 scoop Egg-Whey Protein 99 3.5 1.4 18
1cup lettuce 10 2 0 1
-----------------------------------
TOTAL 360 40.7 8.65 29.12
Percent Spilt 100.00% 45.59% 21.80% 32.62%

*workout*

Meal#5 (~7:30-8)
200g Sweet potato 172 40 0 4
1cup brocolli 50 10 0 6
1/2 can tuna 73 0 0.9 16
2caps fish oil 20 0 2.3 0
-------------------------------
TOTAL 315 50 3.2 26
Percent Spilt 100.00% 60.10% 8.65% 31.25%

Meal#6 (~10-10:30)
28g walnuts 210 5.5 19 4.3
160g cottage cheese 71 7.68 3.3 19.2
---------------------------------
TOTAL 281 13.18 22.3 23.5
Percent Spilt 100.00% 15.17% 57.77% 27.06%

---------------------------------------------
MEALS TOTAL 2158 238.38 69.85 162.5
Percent Spilt 100.00% 42.72% 28.16% 29.12%

------------------------------------------
PWO (~7)
60g Oats 232 37.5 3.9 9.74
1 scoop whey 132 4.7 1.9 24
-----------------------------------
TOTAL 364 42.2 5.8 33.74
Percent Spilt 100.00% 47.42% 14.66% 37.91%

Number of shakes per week 6

Cals per day INCL PWO shake 2507.00 280.75 75.47 193.04
Percent Spilt 100.00% 43.62% 26.38% 29.99%

----------------------------------

As per those macros....
2.08 Carbs per LBM
0.56 Fat per LBM
1.43 Protein per LBM weight

159 Present weight
16% Body Fat Percentage
133.56 LBM (in LB's)
25 Fat (in LB's)
61 LBM (in KG's)
1675 Approx RMR = [21 x lean mass (kg)] + 400
1.50 Activity Factor
2512 Cals required using above factors

Emma-Leigh · Apr 26, 2005

BulkMeUp said:
AIIIGHT!!! i finally got my correct bf%(DEXA scan). It is only 16.54% wheee am sooo happy, coz my dumbass bf scale says 26% but i thought i might be low teens (18-19%). So the result is better than i expected, though not far off.

Good stuff! Congratulations! 16.5% is great!

Meal = cals- carb- fat- pro

Meal#1
72g Oats (raw measure) 282 48 5.9 8.3
1scoop whey 132 4.7 1.9 24
1TBSp flaxseed meal 59 4 4 2
-----------------------------------
TOTAL 473 56.7 11.8 34.3
Percent Spilt 100.00% 48.23% 22.59% 29.18%

Great!

Meal#2
100g cooked brown rice 111 23 1 3
100g cooked chicken(dark meat) 119 0 4 20
0.5 tbsp olive oil (contained in food) 63 0 6.75 0
1 cup veggies 40 10 0 0
2caps fish oil 20 0 2.3 0
50g cooked Lentils (or Beans) 58 10 0 4.5
-----------------------------------
TOTAL 411 43 14.05 27.5
Percent Spilt 100.00% 42.11% 30.96% 26.93%

Excellent (although is there any way you can get the white meat of chicken (eg: breast?). It has less fats.

Meal#3
1/2 can tuna 73 0 0.9 16
2 slices Sunflower seed Rye bread 212 40 2.3 7.7
2caps fish oil 20 0 2.3 0
1tbsp mayo 50 1 5 0
-----------------------------------
TOTAL 355 41 10.5 23.7
Percent Spilt 100.00% 46.42% 26.75% 26.83%

I'd swap the bread for sprouted bread, or for a better carb source (but if you have no other option then leave it). I would also add some vegetables here (even if it is some lettuce/cucumber on the sandwich).

Not too sure about the mayo - but leave it for now.

Meal#4 (~4:30)
50g Oats 192 31.2 3.25 8.12
1tbsp Flax Meal 59 4 4 2
1 scoop Egg-Whey Protein 99 3.5 1.4 18
1cup lettuce 10 2 0 1
-----------------------------------
TOTAL 360 40.7 8.65 29.12
Percent Spilt 100.00% 45.59% 21.80% 32.62%

Pretty good. But if your workout is less than ~1.5hrs after this meal I would consider dropping the flax. Although it should not be a real problem - it is something to consider.

*workout*

Meal#5 (~7:30-8)
200g Sweet potato 172 40 0 4
1cup brocolli 50 10 0 6
1/2 can tuna 73 0 0.9 16
2caps fish oil 20 0 2.3 0
-------------------------------
TOTAL 315 50 3.2 26
Percent Spilt 100.00% 60.10% 8.65% 31.25%

Excellent.

Meal#6 (~10-10:30)
28g walnuts 210 5.5 19 4.3
160g cottage cheese 71 7.68 3.3 19.2
---------------------------------
TOTAL 281 13.18 22.3 23.5
Percent Spilt 100.00% 15.17% 57.77% 27.06%

Excellent. :banana:

PWO (~7)
60g Oats 232 37.5 3.9 9.74
1 scoop whey 132 4.7 1.9 24
-----------------------------------
TOTAL 364 42.2 5.8 33.74
Percent Spilt 100.00% 47.42% 14.66% 37.91%

Great! Although it is a little small for a PWO shake (You could get away with a bit more something closer to 70g carbs, 40g protein).

Cals per day INCL PWO shake 2507.00 280.75 75.47 193.04
Percent Spilt 100.00% 43.62% 26.38% 29.99%

Excellent!

Although a little more would probably not hurt you (2600 ish).

I think it looks great - only real thing I would suggest is maybe adding some fruit (eg: a banana PWO) and increasing your PWO meal as suggested.

BulkMeUp · Apr 26, 2005

Emma-Leigh said:
I think it looks great - only real thing I would suggest is maybe adding some fruit (eg: a banana PWO) and increasing your PWO meal as suggested.

Thanks again, Emma. I shall rework it with the corrections that you suggested. :wave:

brian2440 · Apr 26, 2005

Is 16% bf to high? I am about the same bf as you, but I am afraid to bulk. I have always been told to bulk about 10 to 12 %. I read somewhere that if you bulk at a high bf % it is easy to gain more fat. I just wanted to pick your brain about doing a bulk at 16%?

BulkMeUp · Apr 26, 2005

brian2440 said:
Is 16% bf to high? I am about the same bf as you, but I am afraid to bulk. I have always been told to bulk about 10 to 12 %. I read somewhere that if you bulk at a high bf % it is easy to gain more fat. I just wanted to pick your brain about doing a bulk at 16%?

16% is so-so. Not really recommended to bulk. I started this thread with the intention to bulk. But actually if you look at the cals, it is not a bulk diet. It was suggested to me (in the posts above) to get down to 10% before bulking as the higher your bf% the more the possibility of putting on fat. So thats what i am presently trying to do. However i am not really doing a cut. I am trying to do a body recomp. i.e. grow a little lbm and loose fat at the same time.

brian2440 · Apr 26, 2005

BulkMeUp said:
16% is so-so. Not really recommended to bulk. I started this thread with the intention to bulk. But actually if you look at the cals, it is not a bulk diet. It was suggested to me (in the posts above) to get down to 10% before bulking as the higher your bf% the more the possibility of putting on fat. So thats what i am presently trying to do. However i am not really doing a cut. I am trying to do a body recomp. i.e. grow a little lbm and loose fat at the same time.

So basically you are eating around maitnence or a little above. I was supposed to start this a while back, in my mind I am afaird of getting to fat.

BulkMeUp · Apr 27, 2005

brian2440 said:
So basically you are eating around maitnence or a little above.

Thats right.

brian2440 said:
I was supposed to start this a while back, in my mind I am afaird of getting to fat.

Not if ..
a)Your diet is clean and you keep an eye on the cals and macros
b)you are training hard enough.

Presently i am doing a 3x split as well as 3x HIIT cardio. Seems to be working for me. Doing this takes very careful diet planing. If you eat a little over you will start gaining. If you eat under you will began to loose. The idea is to hold your present weight, from what i understand.

brian2440 · Apr 27, 2005

That is why I never did it. I am not very good at figuring my macros. I know how to do it, but once I get a meal plan figured out I eat the same thing everyday. I workout enough to do it. Right now I do a four day split and 3 days of cardio.

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