Bulking food suggestions, too much fat and carbs?

[xfile384]

Alright, i just want to go over my meal plan real quick. I think i have it down, but i want to make sure it's a good idea and i can see results.

First off, i'm 5'8 147. I'm trying to gain muscle and get a little bigger, but i don't want to be HUGE at this point, my main goal is to increase arm and cheat size. From what i understand, in order to do that, i just need to bulk and get bigger in general, right? Then, cut fat a little if i want the "cut" look.

This is my meal plan.

1 cup of oatmeal with fat free milk. 1 cup of shreaded wheat cereal with fat free milk and 1 banana.

Small sandwich on 1 slice of rye bread, about 18g protein from turkey breast and 1 can of tuna. (in water)

3-4 whole eggs and a serving of carrots.

1 Whole turkey breast sub, no cheese, a lot of veggies, oil+vin. (About 900 calories)

Serving of brocolli and 6 ounce chicken breast.

What do you think? I was thinking about changing my "fat free" milk to "whole milk". Reason being, is that i don't have much fat in my diet, but a decent amount of carbs. I was thinking the fats in the milk would make up for it, but it has a lot of saturated fat, which is bad fat. I'm trying to gain weight, but not shitty weight...Although, i have heard speculation that the fat in milk is actually ok for you?...

Any advice, thanks!

I workout 4-5 days a week with heavy lifting. My main focus is arms, chest, and abs. I'll run maybe twice a week, because i don't want to lose muscle mass...Am i on track here? lol

 

[allnaturalmyass]

Wait a minute if i'm right your trying to bulk ?
how much cal are you taking in daily?
what are you maintenance cals?
go get some macros at Calorie Counter, Diet Tracking, Food Journal, Nutrition Facts at The Daily Plate
or FitDay - Free Weight Loss and Diet Journal which ever you like best
ive been bulking for around 6 months
i and eat a shit load of stuff
about 3900-4000 cals daily
i eat around 10-12 egg whites daily and 2-3 whole eggs
peanut butter, yams, sweet potato, brown rice, whole grain or whole wheat bread, whole wheat pita, lean turkey, lean beef, chicken, protein shakes 1-2 daily , i admit i hardly eat oatmeal i just dont like that , brocoli, other veggies, you have to eat to see results man , i hope your taking some creatine as well , like they say , eat big , train big , rest big. hope this helps

 

[Smoo_lord]

a dog wouldnt even bulk up on that much food ..

for fucks sake eat more

 

[Built]

Squats and deadlifts, and don't bother running unless you really love it.

 

[efp11]

To add your healthy fats to meals I just add oils such as Udos Choice 3-6-9, EVOO, Flaxseed oil, etc... to my oatmeal. I mix it right in and you don't even taste it a bit. One of my favorites is making my oatmeal with Skim Milk and after it's done in the microwave I will mix in a Tbsp or 2 of Natural Peanut Butter, now that is a treat! I will also pop a few fish oil caps with meals throughout the day.

 

[gunzilla97]

very easy , bulking ,eat every 2-3 hours while awake eat a minumn of 250-350 grams frome proteins body needs aminos acids, carbs are your gas -fuel,with you be so light, try to eat a 3-1 or if thats not working 4-1 carbs,protein ratio now fat we want good fat, for fuel,omega 3,6,9, oils ,peanutt butter,red meat lots,whole eggs, and go pick up a pre work drink -post work out drink, id used cell tech, and it,s never failed, thats creatine, now remeber training ,eating ,and rest all go togther keep reps at 6-8 for your working sets,no rush in the gym take time to get your breath back but dont be lazy-remember if it,s real hard to do it works the best ,heavy[squats/benches/mily presses/barbell curl all the basic. also ask lots of quistions,and ask always the most muscalar guy in the gym most pepole love helping other it,s human natare.... GO HEAVEY WITH GOOD FORM IS THE MOST INPORTANT THING. TRAIN CHEST/BACK/LEGS? the 3 biggest body parts well there you have it good luck and train hard......

 

[Built]

I wouldn't recommend supplementing with 3-6-9. 6 and 9 are plentiful in the diet, and 9 isn't essential. Omega 3 is in short supply, so just top that one up with say 10g fish oil.

Agreed on the eating and lifting big.

 

[LaDonya1223]

I'd add more protein to your first meal and trade the carrots for a large sweet potato. Again, if you love running and want to continue doing it while you're bulking, you'll need to eat more calories.

 

[Built]

Interesting on the carrot/sweet potato switch. How come? Just for the extra carbs?

 

[LaDonya1223]

They are slightly higher in calories, but they are also more nutritionally dense than carrots and they still qualify as a low GI - low GI load food . They contain more beta carrotene, vitamin c, iron, calcium, and potassium than carrots and make an excellent part of a recovery meal -- provided that you are certain to consume fat at the same meal. Beta Carotene is an A vitamin and, therefore fat soluble. Your body can't use the vitamin, unless you have, fat -- preferrably monounsaturated fat --- at the same meal. If you are already very lean, you don't need to add on work for your body by asking it to digest raw carrots, either --- especially if you are very lean. Make sure you get ALL of your fat soluble vitamins from food sources. It's easily possible to overload your liver with supplements of these vitamins, but not with foods. The supplement will be stored if it is not needed. Your body will only process what it needs from the foods you consume. People who overdose on fat solubles typically have higher incidences of certain cancers, so be very careful with your multiple vitamin, if you take one. I supplement my water solubles but get all of my fat solubles from food sources -- no matter where I am in my periodized schedule.

 

[Built]

GI of course is a useless measure - but of course you're right on the money with regard to eating fat with veggies. I always butter my veggies, oil my salads and of course eat plenty of fats through the day via fish oil, avocados and raw nuts. I loves me my fats!

Now, I checked on the USDA nutrient database.
http://www.nal.usda.gov/fnic/foodcomp/search/

Let me clarify here. What North Americans sometimes refer to as a yam is, in fact, a sweet potato - a relative of the morning glory (potatoes are members of the deadly nightshade family). The true yam is actually the tuber of a tropical vine that has a similar taste and texture to yam when cooked - but is in fact a very different plant from either the potato or the sweet potato.
Sweet Potato and Yam Differences

100g of carrot vs 100g sweet potato (both raw) showed very little difference in beta carotene ( 8,285 vs. 8,509), potassium (320 vs. 337mg), and calcium (33mg in carrots vs. 30mg in the same amount of sweet potato), but twice the calories and carbs (41 vs 86 calories, 9.58 vs 20.12g carb).

100g of carrot has 5.9 milligrams of vitamin C - double the "whopping" 2.4mg found in 100g of sweet potato. (Not that 5.9 mg is anything to sneeze at... ahhh, err... ). Interestingly, sweet potato has slightly MORE fibre than carrot.

You're correct on the iron front: 100g of carrot has .30mg iron vs the .61 found in 100g of sweet potato.

Not sure where you're getting the "nutritionally more dense" from, unless you're going by weight. If you're going by calories, the carrot is the clear winner here.

<confused>

 

[DaMayor]

Let me clarify here. What North Americans sometimes refer to as a yam is, in fact, a sweet potato - a relative of the morning glory (potatoes are members of the deadly nightshade family). The true yam is actually the tuber of a tropical vine that has a similar taste and texture to yam (<<did you mean sweet potato? or "American" Yams?) when cooked - but is in fact a very different plant from either the potato or the sweet potato.
Sweet Potato and Yam Differences

Not sure where you're getting the "nutritionally more dense" from, unless you're going by weight. If you're going by calories, the carrot is the clear winner here.
Um, sweet potatoes are BIGGER than carrots....Duh.:shrug:

<confused> obviously.

 

[Built]

Thanks, DaMayor, for clearing that up.

 

[DaMayor]

Thanks, DaMayor, for clearing that up.

Well, I can't always hoard that which is my vast knowledge of these things.

<omniscient>

 

[DaMayor]

Sweet Potato Transcript