bulking diet ~ help needed

[aad123]

Over the past 6 months I have been cutting and although I didn't get to the body fat % I wanted I was happy with my results. Following the cutting diet I maintained at aprox 14% body fat for 2 weeks then I started a cycle of p-mag. I have now finished the p-mag and I am midway through the pct.
My diet was as follows whilst on cycle.
Protein 220 to 250g a day.
Carbs 220 to 250g a day
Fat 100g a day
I managed to put on 10lb in 3 weeks with aprox 6lb being lean tissue and 4lb fat. I have kept to the same diet and gained a furthe 1lb in the 2 weeks I have been on the pct. Although the gains were good I feel I am getting too fat again. I dont want to go back onto a cutting diet and loose the muscle I managed to gain but I dont want to get too fat.
What would my best option be ? I have thought about carb cycling, reducing my carbs or reducing my fats and carbs, the only thing I dont want to reduce is my protein intake.
My diet is
7.30 Whey shake (40g protein), 60g oats, 2 caps each of flax seed and fish oil.
10.30 120g chicken, 120g brown rice, 0.5 cup green veg, 4 brazil nuts, small apple or orange
1.00 120g salmon or 1 tin of tuna with mayo. 0.5 cup of veg, 200g sweet potato, 4 brazil nuts, small apple or orange
3.30 medium banana, 4 brazil nuts.
5.30 Family meal with wife and kids, whey shake (40g protein)
9.00 on workout days only. whey shake with 20g maltodextrin 20g glucose, creatine.
10.00 200g cottage cheese, 60 oats, 2 caps each of flax seed and fish oils.
11.00 bed.

If anyone has any ideas on how I can improve my diet in order to keep gaining muscle but no too musc fat. I do understand the I will be gaining fat on a bulk but I dont want to gain at a 1:1 ratio of fat to muscle.

 

[getbig808]

run a double breakfast wake up and have a 25g protein shake then eat a whole food breakfast 3o min later of like 4 whole eggs 2 whites with your oats. 2 hrs later 40g shake then your next whole food meal. instead of two big meals so close split your meals with a shake. It will alow you to take in more protein and give your body more time to break down and use the whole food meals.. for your last meal go with something like casein protein and almonds. i really dont like any of your curent diet the way it is but I would start there........

1:1 ratio of fat to muscle? why? thats alot off double work IMO.

 

[littlekev]

Over the past 6 months I have been cutting and although I didn't get to the body fat % I wanted I was happy with my results. Following the cutting diet I maintained at aprox 14% body fat for 2 weeks then I started a cycle of p-mag. I have now finished the p-mag and I am midway through the pct.
My diet was as follows whilst on cycle.
Protein 220 to 250g a day.
Carbs 220 to 250g a day
Fat 100g a day
I managed to put on 10lb in 3 weeks with aprox 6lb being lean tissue and 4lb fat. I have kept to the same diet and gained a furthe 1lb in the 2 weeks I have been on the pct. Although the gains were good I feel I am getting too fat again. I dont want to go back onto a cutting diet and loose the muscle I managed to gain but I dont want to get too fat.
What would my best option be ? I have thought about carb cycling, reducing my carbs or reducing my fats and carbs, the only thing I dont want to reduce is my protein intake.
My diet is
7.30 Whey shake (40g protein), 60g oats, 2 caps each of flax seed and fish oil.
10.30 120g chicken, 120g brown rice, 0.5 cup green veg, 4 brazil nuts, small apple or orange
1.00 120g salmon or 1 tin of tuna with mayo. 0.5 cup of veg, 200g sweet potato, 4 brazil nuts, small apple or orange
3.30 medium banana, 4 brazil nuts.
5.30 Family meal with wife and kids, whey shake (40g protein)
9.00 on workout days only. whey shake with 20g maltodextrin 20g glucose, creatine.
10.00 200g cottage cheese, 60 oats, 2 caps each of flax seed and fish oils.
11.00 bed.

If anyone has any ideas on how I can improve my diet in order to keep gaining muscle but no too musc fat. I do understand the I will be gaining fat on a bulk but I dont want to gain at a 1:1 ratio of fat to muscle.

To pick at ur cycle, i see you used p mag. How much, how old are you, what your pct, and what do you use for on cycle ai, also are you using a test base? and im assuming by 120g chicken you mean weight?

 

[littlekev]

I would change around your diet a little. Do you do any cardio?

 

[aad123]

run a double breakfast wake up and have a 25g protein shake then eat a whole food breakfast 3o min later of like 4 whole eggs 2 whites with your oats. 2 hrs later 40g shake then your next whole food meal. instead of two big meals so close split your meals with a shake. It will alow you to take in more protein and give your body more time to break down and use the whole food meals.. for your last meal go with something like casein protein and almonds. i really dont like any of your curent diet the way it is but I would start there........

1:1 ratio of fat to muscle? why? thats alot off double work IMO.

I think I understand what you are getting at.
7.00 shake
7.30 oats and protein - I cant eat eggs too often as they give me serious sh*ts and I get a real bad rash a round my a-hole. Like a baby would have a nappy rash. But I can work around that.
10.30 shake
1.00 fish / sweet pot / veg etc.

I am a little confused about the alot of double work, could you explain.

 

[aad123]

To pick at ur cycle, i see you used p mag. How much, how old are you, what your pct, and what do you use for on cycle ai, also are you using a test base? and im assuming by 120g chicken you mean weight?

p-mag 50mg a day for 3 weeks. CEL cycle assist 8 caps, fish oils, flax seed oil, milk thistle. I pre-loaded cycle assist for a week prior to starting the p-mag.
Post cycle CEL PCT and continued with the cycle assist and Reversitrol v2 for a ai.
I only took the p-mag for 3 weeks as the sides were getting bad so I stopped a week short but the side from the p-mag were fairly mild compared to the sides from the nolva. I had blurred vision, light headedness, elevated heart rate, high blood pressure and a tingling sensation down my arms and hands and I was not able to concentrate on anything. After a visit to the Dr I decided to give the nolva a miss. I knew I would loose my gains but I wasn't too bothered at the time. I would rather live than risk a visit to hospital or the morgue.
I am 36 years old, 5ft8 tall and currently 180lb at 15% body fat (only an estimate).

 

[aad123]

I would change around your diet a little. Do you do any cardio?

I don't currently do any cardio. I train 4 times a week for around 45 mins a session. Mainly compound movements with some isolation movements thrown in.

 

[getbig808]

I think I understand what you are getting at.
7.00 shake
7.30 oats and protein - I cant eat eggs too often as they give me serious sh*ts and I get a real bad rash a round my a-hole. Like a baby would have a nappy rash. But I can work around that.
10.30 shake
1.00 fish / sweet pot / veg etc.

I am a little confused about the alot of double work, could you explain.

Yea thats what i mean. what i mean by doble work is your trying to put on to much fat to just have to take it back of at a 1:1 ratio. I just gained 4lbs and droped almost 2%bf in 30 days so i know its possiable to gain while you cut. im sure ill hear it for this but fuck it...

 

[littlekev]

I don't currently do any cardio. I train 4 times a week for around 45 mins a session. Mainly compound movements with some isolation movements thrown in.

I would step up the work some add in some cardio, maybe lengthen you seesions up, just to be clear do you mean you work out 45min 4 times a week?

 

[getbig808]

I would step up the work some add in some cardio, maybe lengthen you seesions up, just to be clear do you mean you work out 45min 4 times a week?

He is trying to gain....

 

[aad123]

Yea thats what i mean. what i mean by doble work is your trying to put on to much fat to just have to take it back of at a 1:1 ratio. I just gained 4lbs and droped almost 2%bf in 30 days so i know its possiable to gain while you cut. im sure ill hear it for this but fuck it...

I'm not trying to put on muscle/fat at the same rate, I would like to gain as much muscle as poss whilst keeping the fat gains as low as possible.
The diet I listed was based on all meals being made up of the same ratio of pro/carbs/fats. I took my daily macros and divided them into 5 equal meals, I thought this was a good idea but maybe the amount of carbs I'm eating is just too high. I was working on 35% carbs, 35% protein & 30% fat.
I may be more sensertive to carbs which could explain why I seem to be gaining too much fat. I will give you meal/shake/meal/shake method a try and cut out the fruit as this may be the problem.
I may have to modify the system a little to siut my meal time which are laid out by my working day. I was thinking.

7.30 oats & eggs.
10.00 shake and nuts or salmon and veg.
1.00 chicken, sweet pot & veg.
3.30 shake and nuts.
6.00 dinner.
9.00 casien shake and nuts.

How does this look ? I have added the salmon in meal 2 as I dont want to have too many shakes.

What was you method of loosing fat and gaining muscle ?

 

[aad123]

I would step up the work some add in some cardio, maybe lengthen you seesions up, just to be clear do you mean you work out 45min 4 times a week?

My workouts are aprox 45 mins to 1 hour long each, four times a week. Total 4 hours a week. I will try to modify my diet for now and if all else fails I may have to resort the the dreaded cardio. I think I get a good cardio benifit from the compouns movements anyway (squats, daedlifts and rows) and treadmills, cross trainers and rowing machines just suck my will to live.