Help I need a bulk plan! down to the T!

[toomuch2handle]

I always end up on a bulk "plan" but I end up not knowing what exactly to be eating. I want to do all the meals, and do it right. just need to know what to eat. I weigh in at approximately 183 right now. I wouldn't mind to bulk to 220 range over the next 6 to 8 months. When I went to Iraq, I was eating a combined total of 10,000 calories and managed to get up to 195 but that was a YEAR overseas doing this. Of course, army garbage food doesnt help, so I gained some fat with it, but still remained fairly low at 11%. I consider myself a hard gainer, but then again I could be wrong. If I get a great diet that I can follow exactly, things could work out great.
I'm 5 foot 10 inches tall
Weigh 183
I'm very active
I have a high metabolism
I can eat anything and not gain weight.

If you can guide me into a nice meal plan, down to a t, everything needed. I would appreciate it greatly!

Thanks!
-Cory

 

[Built]

FitDay - Free Weight Loss and Diet Journal

Enter what you eat now and report back with your current total daily calories, grams protein, grams fat, and grams carbohydrate.

 

[toomuch2handle]

See this is the problem. I know none of the detailed info!

I can tell you my dailly meals though.

wake up
eat 12 egg whites
bowl of oatmeal

a 1000 calorie protein shake

lunch.
3 chicken breast
some fruit

a 1000 calorie protein shake

dinner
3 chicken breast/meat

its so basic. I need to be educated here. a detailed meal plan. what intervals to eat and what to eat. can you help? thanks!

 

[Built]

Please read homework 1 in my sig and get back to me with the details.

Thanks.

 

[Swedeheart]

If you have a very high metabolism start at 4k calories and work your way up. As someone posted the fitday, make sure to track your food intake to truly know where your calories stand. Often times ppl assume they are eating much more then they really are. I know of people who claim to eat all the time and anything in sight and fail to gain, yet when i saw their true diet they were highly exaggerating.

 

[D-Lats]

The link Built provided is awesome all you need to do is enter your foods for the day and it gives you a fairly detailed breakdown of your macros. I guarantee whatever you are eating is not enough.

 

[ihateschoolmt]

See this is the problem. I know none of the detailed info!

I can tell you my dailly meals though.

wake up
eat 12 egg whites
bowl of oatmeal

a 1000 calorie protein shake

lunch.
3 chicken breast
some fruit

a 1000 calorie protein shake

dinner
3 chicken breast/meat

its so basic. I need to be educated here. a detailed meal plan. what intervals to eat and what to eat. can you help? thanks!

You drinking a weight gainer shake? Those usually suck. Drink whole milk that will help you get in some calories and so will nuts and nut butters. You're bulking you can eat some food that actually tastes good if you want to haha. I would die if I ate 12 eggs and 6 chicken breasts a day fuck that. Also you can eat the whole egg it's not going to hurt you.

 

[D-Lats]

See this is the problem. I know none of the detailed info!

I can tell you my dailly meals though.

wake up
eat 12 egg whites
bowl of oatmeal

a 1000 calorie protein shake

lunch.
3 chicken breast
some fruit

a 1000 calorie protein shake

dinner
3 chicken breast/meat

its so basic. I need to be educated here. a detailed meal plan. what intervals to eat and what to eat. can you help? thanks!

As far as bulking goes this is a crappy diet bro. You need more carbs. Try yams pasta rice with every meal. In the morning add some brown toast and oatmeal. Remember if you are bulking straight protein won't work your body will use it too fast. Also drink atleast 2 gallons of water. I would also add two more meals and a weight gainer before bed. Hard gainer means small eater. Eat big get big. It will feel like way too much at first but your stomach will stretch and it will get easier. I have been in your position and this worked for me. Good luck

 

[ihateschoolmt]

No one needs to drink 2 gallons of water a day that's just too much.

 

[D-Lats]

No one needs to drink 2 gallons of water a day that's just too much.

My bad I meant atleast 1gal a day wrong key.

 

[Swedeheart]

wake up
eat 12 egg whites
bowl of oatmeal
get some yolks in here for fats!

a 1000 calorie protein shake
what do these consist of?
l
unch.
3 chicken breast
some fruit
no fats and you need carbs! get some PB and yams in here

a 1000 calorie protein shake

dinner
3 chicken breast/meat
just chicken breasts isnt a meal. if bulking your meals should consist of f/c/p..

There's some ideas to get more cals in and have a more balanced diet. And whats in the mass shakes?

 

[toomuch2handle]

There's some ideas to get more cals in and have a more balanced diet. And whats in the mass shakes?

wake up
eat 12 egg whites
bowl of oatmeal
get some yolks in here for fats! ok, will do!

a 1000 calorie protein shake
what do these consist of?
The Shake has 50g of protein with micronized aminos, and has 3 g of creatine. looking at 990 calories with milk. 124 g carb, 6 g fat.

lunch.
3 chicken breast
some fruit
no fats and you need carbs! get some PB and yams in here

a 1000 calorie protein shake

dinner
3 chicken breast/meat
just chicken breasts isnt a meal. if bulking your meals should consist of f/c/p..
ok, so if i go with pasta/rice, vegetables as well?


Thanks a lot man, I DO really appreciate this help!

 

[toomuch2handle]

alright I did the FitDay link provided above and I will attach a picture. In the diet is everything i listed. including the shakes!

 

[Built]

The calories are good (3700) if you can stick to that. 370g protein is too high - it'll make you feel too full and at at 185lbs and running a surplus, you don't need it any higher than 200g or so while bulking. Your fats at 65g are far too low. Your carbs can easily go higher, as can your fats.

Try 200-250g protein, 125-150g fat and 400g carb; see how that sits. You could let the fats go even higher and drop the carbs down if you preferred.

 

[D-Lats]

Built what are your thoughts on dairy during bulking phases?

 

[Built]

Um, if agrees with you, go for it? Same as my feelings about dairy while cutting.

 

[Swedeheart]

wake up
eat 12 egg whites
bowl of oatmeal
get some yolks in here for fats! ok, will do!

a 1000 calorie protein shake
what do these consist of?
The Shake has 50g of protein with micronized aminos, and has 3 g of creatine. looking at 990 calories with milk. 124 g carb, 6 g fat.

lunch.
3 chicken breast
some fruit
no fats and you need carbs! get some PB and yams in here

a 1000 calorie protein shake

dinner
3 chicken breast/meat
just chicken breasts isnt a meal. if bulking your meals should consist of f/c/p..
ok, so if i go with pasta/rice, vegetables as well?


Thanks a lot man, I DO really appreciate this help!

The shakes seem alright. For a mass gainer shake I like oats, milk, whey, bananas and peanut butter.

Try 200-250g protein, 125-150g fat and 400g carb; see how that sits. You could let the fats go even higher and drop the carbs down if you preferred.

Follow this OP. No reason to go so high with the protein. If you consume enough fats and carbs there isnt a need for as much protein. Built gave you some good macros to start at. Try that and play around with it. Some ppl prefer more carbs or fats, everyone is diff in how their body reacts.

 

[Merkaba]

My bad I meant atleast 1gal a day wrong key.

so you hit the 's' on Gallon by accident too?

 

[D-Lats]

i was on my i phone it auto corrects. Nice find tho out of everything on here thats what you commented on? Thanks for the input!!

 

[Merkaba]

i was on my i phone it auto corrects. Nice find tho out of everything on here thats what you commented on? Thanks for the input!!

haha...yea just being my usual chop busting self. Don't take it too personal.