how am I eating, looking for a healthy bulky figure

[RockSolid]

my standard daily eating goes like this...
during the day I consume probably 1 gallon of water
breakfast (9:30) - oatmeal, 2 pieces toast (whole wheat), MV, and fatty acid suppl.(2 of 3) CEE

right before noon - lean pocket, PBJ, or sliced steak+ cheese sub with a muscle + weight gainer shake (full amino profile w/ 24g whey and with milk about 35g protein)

2-3:00 - sandwich with either ham, turkey, chicken, or tuna on whole wheat with fatty acid. suppl (1 of 3) and CEE, if I work out I have a second shake here

5:30 - good dinner

if I work at 11:00 if not around 9:00 I'll eat something else, a sandwich, lean pocket, left overs (a lot of times I got pork or roast beef laying around) If i dont work out I get another shake here

on the weekends its a little different but I eat well, maybe a little less.

Im trying to bulk up, I dont want to be fat but Im currently 5-8 161 and I would like to be a healthy bulky 200-210 in 3-4 years, how is this looking any suggestions thanks a lot

 

[RockSolid]

I train Mon, tues, thurs, fri and I train hard, I am trying to do my best on ab work and I am going to begin a good running/cardio program on my off days

 

[Stu]

it could be better

 

[RockSolid]

...

well am I totally off base or do I just need a few small changes?

 

[Gordo]

a "slightly" dirty bulk....with the lean pockets, steak and cheese subs, whole wheat bread.

Any opposition to brown rice, beans,barley sweet potato, egg whites, cottage cheese, fish, where's the fruits and vegetables?

I think you could save your cash on the weight gain shakes and use more real food. Keep the shakes in your back pocket for rushed days, but not part of your daily routine.

Steak and cheese sub and a whey + milk shake seems like a lot of protein and fat in one sitting. How much steak are we talking because the steak and cheese is going to boost the fat and protein of that meal.

Oats don't just have to be for breakfast, they're good anytime. Make your own weight gain bars....they'll be cleaner and just as convenient. Baked or no bake, there's tons of recipes out there.

The simiplest nobake one is 3 -4 cups of oats, 8 scoops whey, 3/4 cup skim milk + 1 package jello FF/SF pudding mix. Mix till dough like, dump in a 8x8 pan cut into 8 bars....great for breakfast! or anytime for that matter. Just keep refrigerated or frozen. If you really want to juice the numbers.....slather on some wild clover honey on top....need some fat with that bar, 1TB of peanut or almond butter (plus the honey) is bulk heaven

 

[Stu]

my standard daily eating goes like this...
during the day I consume probably 1 gallon of water
breakfast (9:30) - oatmeal, 2 pieces toast (whole wheat), MV, and fatty acid suppl.(2 of 3) CEE

More protien needed in breakfast, eggs?

right before noon - lean pocket, PBJ, or sliced steak+ cheese sub with a muscle + weight gainer shake (full amino profile w/ 24g whey and with milk about 35g protein)

I have no idea what a lean pocket is but i doubt its healthy, drop the cheese from the sub

2-3:00 - sandwich with either ham, turkey, chicken, or tuna on whole wheat with fatty acid. suppl (1 of 3) and CEE, if I work out I have a second shake here

Too much bread in your diet, try a different source of carbs in this meal

5:30 - good dinner

no comment

if I work at 11:00 if not around 9:00 I'll eat something else, a sandwich, lean pocket, left overs (a lot of times I got pork or roast beef laying around) If i dont work out I get another shake here

again too much bread/sandwichs

on the weekends its a little different but I eat well, maybe a little less.

Im trying to bulk up, I dont want to be fat but Im currently 5-8 161 and I would like to be a healthy bulky 200-210 in 3-4 years, how is this looking any suggestions thanks a lot

a few things to think about

 

[RockSolid]

.

sorry is was out of commissioner here for a couple days, thanks for the response...I'll head the advice on replacing shakes with real food...lean pockets are a low fat hot-pocket...when I eat steak+cheese I use two slices of steak umms...are eggs okay3 or 4 times a week? I was doing that for awhile but I stopped b/c of cholesterol concerns...I never knew bread could be a bad thing

I eat some but not enough fruits/veggies gonna get that # up
what could I replace the sandwiches with?

 

[Gordo]

Well if you like bread, sprouted grain (flourless bread) ain't too bad...

Or just have the contents on a bed of rice, barley, with sweet potato or even regular potatos (you are on a bulk)

 

[Emma-Leigh]

lean pockets are a low fat hot-pocket...

These are junk.. I would stop eating these.

when I eat steak+cheese I use two slices of steak umms...

Two slices of steak? What size? What grade? Are they lean? What type of cheese?

are eggs okay3 or 4 times a week? I was doing that for awhile but I stopped b/c of cholesterol concerns...

Eggs are fine.

Cholesterol levels are also largely dictated by your genetics so for most individuals dietary cholesterol has very little impact on your blood cholesterol levels, which means you can eat eggs without too many concerns.

Sure - if you already have high cholesterol then you might not want to go overboard on the dietary cholesterol sources, but you can still enjoy the odd egg yolk without an issue.

Also - if you are really concerned, there are many foods that have been shown to help lower cholesterol - such as the healthy fats (omega-3 fats and mono-unsaturated fats), soluble fibre (oat bran, legumes, vegetables etc) and some of the phyto-chemicals and anti-oxidants in fruits and vegetables (eg: blueberries)... So if you make sure you get enough of these in your diet you really shouldn't have any concerns with a few eggs!

Plus - you can always use 1 whole egg and then 5 or 6 whites. That way you get the protein without all the fat.

I never knew bread could be a bad thing

Bread is basically 'empty carbs'. It offers you no nutrients, very little fibre, hardly any vitamins and minerals and can sometimes even be very negative in that it will have added high fructose corn syrup or trans-fats.

If you are looking for the 'healthier' option, then you want something with something the benefits of vitamins, minerals, fibre, water, other nutrients and something that will fill you up and keep you full without giving you any of the 'natsy' things that processed foods can give you...

So for a carb source you go for things like whole grains, legumes, fruits, skim dairy etc etc.

what could I replace the sandwiches with?

Lots of things:
Make yourself a salad with chick-peas, vegetables and tuna topped with olive oil, avocado or chopped nuts
Make yourself a 'brown rice stir fry' with rice, chicken and olive oil
Have some sweet potato topped with cottage cheese, vegetables and avocado
Make a shake with skim milk, fruit, oatmeal, PB and whey
Steam some fish and vegetables
Grill some chicken and cook up some rice and vegetables too
etc etc...


ps: Drop the weight gainer too these are also usually pure crap! Make your own eg: oats + yoghurt + fruit + milk + PB + whey

 

[RockSolid]

thanks

thank for the advice there
I always eat whole wheat/ 10-grain breads, is that still empty carbs?(on my sandwiches or toast in the morning)
that homemade shake sounds better, I'll try it out!
that steak I use has some fat in there, Im not gonna cut that totallyoutta my diet steak umms are mmmm, I will def get to making that stir fry when I got any time! I usually use provolone cheese.

 

[Emma-Leigh]

I always eat whole wheat/ 10-grain breads, is that still empty carbs?(on my sandwiches or toast in the morning)

Whole wheat is crappy bread (I don't know what people think it is so good??! ).

10 grain is a little better, as long as it is made on whole-grain flour and doesn't have a lot of other ingredients added.

If you want a good bread your best ones are sprouted breads or breads with whole kernels in them - so look for essene bread, sprouted bread or wholegrain pumpernickel.

 

[RockSolid]

ill look for that pumpernickel