Advice with bulking plan..

[MrKeenan]

Ok guys my goal for the last 2 and half years has been to simply gain as much size as possible. My goal weight to first achieve is 238lbs before all dieting starts . Since 09 to now I've gained 37lbs (obviously not all muscle) were most of the gains happened without me even knowing them. I didn't keep a consistent journal of my weight till November 2010 to be able to steadily see my weight progress to what I am now (224lbs). Now.. it might be that I keep too much of an eye on my weight that i'm becoming impatient with it stopping or that there is something to do with my diet. Baring in mind, the 37lbs I've gained, around 20lbs was gained not through a planned diet. Yes it was all good food that I ate but there was no structure until around May this year. I know all about plateau's however it seems that I seem to be gaining less now that take more care with my diet.

Anyway I was wondering for any suggestions with my diet, any help would be great:

Meal 1: 4 egg whites, wholemeal bread, oats
Meal 2: (12pm+) 2 - 3 chicken breasts
Meal 3/snack: (2-3pm) Beans/Wholemeal bread
Meal 4: (Preworkout meal; 5-6pm) Either: Wholegrain pasta/Baby potatoes & 2 chicken breasts
Meal 5: (Postworkout) CNP Pro recover (2 scoops)
Meal 6: (9-10pm) Steak(Mon,Wed,Fri because its £££)/ 2 - 3 diced chicken breasts
Meal 7: (Before bed) CNP Pro peptide (casein) (3 scoops)

Obviously this plan isn't perfect at all I would just like some suggestions

 

[LovetaH19]

Could you clarify on what your overall goals are, I mean I know you're wanting to gain weight. But are you trying to gain size and shred at the same time, or simply put the mass on? Otherwise, that's a pretty good diet...whole grains, plenty of protein, clean foods. Seems pretty good, how is your sugar intake?

 

[smaj210]

id have a shake with breakfast or eat 2 whole eggs as well and some carbs with meal 2. diet looks ok whats the macros? and whats your training like

 

[MrKeenan]

Could you clarify on what your overall goals are, I mean I know you're wanting to gain weight. But are you trying to gain size and shred at the same time, or simply put the mass on? Otherwise, that's a pretty good diet...whole grains, plenty of protein, clean foods. Seems pretty good, how is your sugar intake?

Not paticularily looking to shred just aiming for mass. My goal was to hit the 238 then shed around 14lbs. Then the rebound when I begin to bulk again will see a large growth surge due to being depleted for a period of time.

To me, it doesn't seem like i'm eating enough even though all the good foods are there

 

[njc]

You have to eat more calories apparently. Add a homemade high calorie shake in there or eat less filling foods.

 

[ExLe]

As you gain weight you will need more calories to keep growing. Heres what you should add.

Meal 1-Add 2 of those yolks in your eggs
Meal 2-You need to add a carb source with the chicken(brown rice,oats,yams,beans,wheat bread)
Meal 3- you need a protein source with the carbs(chicken,salmon,tuna,turkey)
Meal 4-change out the baby potatos for yams or sweet potatos(much better carb)
Meal 6- add carb source with the steak or chicken

Your biggest problem is you have no healthy fats(Extra virgin olive oil, flax seed oil, natural peanut butter, nuts. You need about 25% of your calories from healthy fats, Fats are essential for hormone and testosterone production. Healthy fats are a must!

 

[myCATpowerlifts]

No veggies?
I'd add some broccoli to the mix everynight at dinner just for health/fiber.

 

[MrKeenan]

Thanks for your help. I'm also wondering about what sort of quantities I should be around? It might sound silly but am I aiming to be majorly full after every single meal?

 

[gym66]

heres my diet I'm 198 12% bf

meal1 8 whites, 3 whole, 80g oats, banana, honey
meal 2 1 serving cottage cheese, 6-8 oz burger, 1 serving kidney beans, salad, dressing
meal 3 8 oz fish 300g sweet potato, olive oil, 2 servings fruit
meal 4 2 scoops protein powder, 1 serving plain yogurt, 60g oats, blue berries
meal 5 6-8 chicken breast, olive oil with fresh veggies
meal 6 1 serving cottage cheese 4 whole eggs

hope this helps

 

[njc]

heres my diet I'm 198 12% bf

meal1 8 whites, 3 whole, 80g oats, banana, honey
meal 2 1 serving cottage cheese, 6-8 oz burger, 1 serving kidney beans, salad, dressing
meal 3 8 oz fish 300g sweet potato, olive oil, 2 servings fruit
meal 4 2 scoops protein powder, 1 serving plain yogurt, 60g oats, blue berries
meal 5 6-8 chicken breast, olive oil with fresh veggies
meal 6 1 serving cottage cheese 4 whole eggs

hope this helps

I dont know how you do it, Id explode.

 

[gym66]

Im still hungry half the time. but Im gaining weight like crazy. Dont want to get to fat. Morning cardio on an empty stomach helps with hunger throughout the day. peptides help to.

 

[MrKeenan]

How important are carbs before bed during bulking? Am I strictly cutting them out or does it not really matter as to get in more calories?

 

[mnpower]

heres my diet I'm 198 12% bf

meal1 8 whites, 3 whole, 80g oats, banana, honey
meal 2 1 serving cottage cheese, 6-8 oz burger, 1 serving kidney beans, salad, dressing
meal 3 8 oz fish 300g sweet potato, olive oil, 2 servings fruit
meal 4 2 scoops protein powder, 1 serving plain yogurt, 60g oats, blue berries
meal 5 6-8 chicken breast, olive oil with fresh veggies
meal 6 1 serving cottage cheese 4 whole eggs

hope this helps

meal 5 do you mean 6-8 ozs or 6-8 whole chicken breast becuase

 

[gym66]

lol 6-8oz. I have not been eating any carbs after about 6pm and I am gaining a lot of muscle. Once the wieght gain slows a bit ill start to add a complex carb in meal 5

 

[Anabolic5150]

I went from 240 to 277 in about 5 months by doing the following, it worked for me but may not work for you. It was quality size as well, not lard.

I ate 6 meals everyday, 350-400g of protein a day divided into each meal. But to get the additional calories I needed, I ate fat and carbs with each meal. Some don't recommend this, but again for me it worked. I always ate my protein first, then filled up with the fats/carbs. I never ate until I was sick, but I left the table full every meal. I used potatoes, rice, oats, quinona and whole wheat pasta as my carb sources and fish oil, EVOO, avocado, natty PB, nuts and even full fat sour cream on occassion for my fat sources. And as I have said before, I am a huge proponent of cardio even when bulking, keeps fat gain at bay a bit and drives appetite.

 

[msumuscle]

I went from 240 to 277 in about 5 months by doing the following, it worked for me but may not work for you. It was quality size as well, not lard.

I ate 6 meals everyday, 350-400g of protein a day divided into each meal. But to get the additional calories I needed, I ate fat and carbs with each meal. Some don't recommend this, but again for me it worked. I always ate my protein first, then filled up with the fats/carbs. I never ate until I was sick, but I left the table full every meal. I used potatoes, rice, oats, quinona and whole wheat pasta as my carb sources and fish oil, EVOO, avocado, natty PB, nuts and even full fat sour cream on occassion for my fat sources. And as I have said before, I am a huge proponent of cardio even when bulking, keeps fat gain at bay a bit and drives appetite.

That's exactly how I bulk and I try to get one or two cardio sessions in a week. Best play to pack on as much muscle as possible while keeping fat at a decent level. Good advice!

 

[msumuscle]

Not paticularily looking to shred just aiming for mass. My goal was to hit the 238 then shed around 14lbs. Then the rebound when I begin to bulk again will see a large growth surge due to being depleted for a period of time.

To me, it doesn't seem like i'm eating enough even though all the good foods are there

You've got all the right foods, just not enough of them. Take your current weight and multiply it by 20 and that should give you your daily caloric intake. If you incorporate cardio you're going to gain a shit ton of muscle while keeping fat at bay.

 

[strongrunbox]

And as I have said before, I am a huge proponent of cardio even when bulking, keeps fat gain at bay a bit and drives appetite.

I agree, as I've been bulking up, I've still kept my weekly and occasionally, twice a week 5 mile runs which really do stimulate appetite like nothing else, and I always eat way more than I burned off when I get back home

 

[MrKeenan]

Just an update for anyone who cares I've put on 5 pounds since following this strictly. Don't seem to know where this weight is coming from

 

[Built]

Meal 1: 4 egg whites, wholemeal bread, oats
Meal 2: (12pm+) 2 - 3 chicken breasts
Meal 3/snack: (2-3pm) Beans/Wholemeal bread
Meal 4: (Preworkout meal; 5-6pm) Either: Wholegrain pasta/Baby potatoes & 2 chicken breasts
Meal 5: (Postworkout) CNP Pro recover (2 scoops)
Meal 6: (9-10pm) Steak(Mon,Wed,Fri because its £££)/ 2 - 3 diced chicken breasts
Meal 7: (Before bed) CNP Pro peptide (casein) (3 scoops)

As you gain weight you will need more calories to keep growing. Heres what you should add.

Meal 1-Add 2 of those yolks in your eggs
Meal 2-You need to add a carb source with the chicken(brown rice,oats,yams,beans,wheat bread)
Meal 3- you need a protein source with the carbs(chicken,salmon,tuna,turkey)
Meal 4-change out the baby potatos for yams or sweet potatos(much better carb)
Meal 6- add carb source with the steak or chicken

Your biggest problem is you have no healthy fats(Extra virgin olive oil, flax seed oil, natural peanut butter, nuts. You need about 25% of your calories from healthy fats, Fats are essential for hormone and testosterone production. Healthy fats are a must!

I'd add in ALL the yolks, not just two of 'em. Instead of thinking of a percentage of calories from fat, think grams per pound lean mass, like protein intake. For fats, a good minimum to aim for is half a gram per pound lean mass - higher is fine though.

I have no idea why yams or sweet potatoes are a better choice than white potatoes. Ordinary potatoes are an excellent carb choice. Perhaps too filling on a bulk though - many people find potatoes more satiating than rice; rice (white or brown, it really doesn't matter much if you're not getting most of your nutrition from rice) is also an excellent carb. So are sweet potatoes for this matter. I just don't understand the baby-potato-hate.

How important are carbs before bed during bulking? Am I strictly cutting them out or does it not really matter as to get in more calories?

I eat most of my carbs before bedtime even when I'm cutting. It's always a good idea to eat carbs at bedtime. (unless you're doing a keto diet, obviously)

I went from 240 to 277 in about 5 months by doing the following, it worked for me but may not work for you. It was quality size as well, not lard.

I ate 6 meals everyday, 350-400g of protein a day divided into each meal. But to get the additional calories I needed, I ate fat and carbs with each meal. Some don't recommend this, but again for me it worked. I always ate my protein first, then filled up with the fats/carbs. I never ate until I was sick, but I left the table full every meal. I used potatoes, rice, oats, quinona and whole wheat pasta as my carb sources and fish oil, EVOO, avocado, natty PB, nuts and even full fat sour cream on occassion for my fat sources. And as I have said before, I am a huge proponent of cardio even when bulking, keeps fat gain at bay a bit and drives appetite.

Gold. The healthy fats such as EVOO, avocado, natural peanut butter, raw nuts and dairy fat are very helpful for both weight-gain and proper endocrine function. Cardio improves insulin sensitivity, which helps with partitioning. It won't burn off that many calories, but it will help those calories better partition into muscle.

Just an update for anyone who cares I've put on 5 pounds since following this strictly. Don't seem to know where this weight is coming from

Food! It's just so anabolic!

 

[Steveodafool]

Good luck looks like some great advice, I myself will use it as
A reference