My first bulk ever..Need somebody to check in on it

[vadox6466]

Well, I'm on my first bulk ever. I started seriously working out last June, but was doing a crappy routine until I got a bench in January. I'm 6' tall and weight 150lb's. I used to be 180lb's with 24%BF, now am down to 150lb with 12%BF, so it's time to bulk up and for the first time in my life and make some significant gains. A friend told me to avoid carbs after 6:00 except in fibrous vegies, I don't know if I need to implement that in my diet, but I did anyway..

My LBM is a PATHETIC 130lb's, I want to get it up to at least 150 before I begin to cut..

Meal 1: (8.00) Total: Calories: 725, Protein 68g, Carbs 101g, Fat 8g

1 Cup Skim Milk---------------- Cal 83, Pro 8, Carb 11, Fat 0
29.4 grams ON Whey Protein------------- Cal 127, Pro 21, Carb 4, Fat 3
1 Cup Egg Whites------------ Cal 126, Pro 26, Carb 2, Fat 0
1 Cup Cooked Oatmeal------------ Cal 311. Pro 13, Carb 54, Fat 2
1/2 Apple--------- Cal 36, Pro 0, Carb 19, Fat 0
14 Grams Raisins-------- Cal 42, Pro 0, Carbs 11, Fat 0



Meal 2: (10:30) Total: Calories 313, Protein 35, Carbs 24, Fats 7

3.5 Ounce Chicken Breast------- Cal 195, Pro 29, Carb 0, Fat 7
1 cup Mixed Vegies -------Cal 118, Pro 6, Carb 24, Fat 0



Meal 3: (12:10) Total: Calories 654, Protein 56, Carbs 76, Fats 23

4 Slices Whole Wheat Bread ------- Cal 400, Protein 20, Carbs 68, Fat 6
1/2 Can Tuna (in water) ----- Cal 117, Pro 25, Carb 0, Fat 1
Spinach + couple slice tomato/cucumber --- Cal 19, Pro 3, Carbs 3, Fat 1
2 TBSPN Peanut Butter ----- Cal 188, Pro 8, Carb 8, Fat 16



Meal 4: (3.00) Total: Calories 503, Protein 58, Carbs 50, Fat 2

1 Cup Brown Rice (cooked) ------ Cal 218, Pro 5, Carb 44, Fat 1
1 Cup Cottage Cheese (1 %) ----- Cal 168, Pro 28, Carb 5, Fat 2
1/2 Can Tuna (in water) ----- Cal 117, Pro 25, Carb 0, Fat 1



Meal 5: (6.00) Total: Calories 338, Protein 6, Carbs 10, Fat 30

2 Cups Broccoli Coleslaw----- Cal 48, Pro 5, Carbs 9, Fat 0
2 TBSPN Flax Oil------ Cal 242, Pro 0, Carb 0, Fat 26
1 TBSPN Sunflower Seeds------ Cal 48, Pro 1, Carbs 10, Fat 30



Meal 6: (9.00) Total: Calories 127, Protein 21, Carbs 4, Fat 3
29.4 grams ON Whey Protein------------- Cal 127, Pro 21, Carb 4, Fat 3



What do you guys think?

 

[Toughenuff]

Looks good, im a newbie myself so im kinda on the same diet, are u suppose to eat more in the morning and less at night??

 

[Emma-Leigh]

I'm 6' tall..... 150lb with 12%BF

Ok - So, if you are looking to gain mass I would suggest you aim for a calorie intake of ~2700-2800 a day and increase by ~250-300 cals every few weeks if you do not make gains. I would aim for:
Between ~160 to 190g protein (1.2 to 1.5g x LBM)
Between ~45 and 75g fat (0.3 to 0.5g x total body mass)

And the rest from carbs... So say you picked:
190g protein (760 cals)
70g fat (630 cals)

which, in your case would mean ~350g carbs....

A friend told me to avoid carbs after 6:00 except in fibrous vegies, I don't know if I need to implement that in my diet, but I did anyway..

Stupid old wives tale - eat carbs when you NEED THEM regardless of the time.

Meal 1: (8.00) Total: Calories: 725, Protein 68g, Carbs 101g, Fat 8g

1 Cup Skim Milk---------------- Cal 83, Pro 8, Carb 11, Fat 0
29.4 grams ON Whey Protein------------- Cal 127, Pro 21, Carb 4, Fat 3
1 Cup Egg Whites------------ Cal 126, Pro 26, Carb 2, Fat 0
1 Cup Cooked Oatmeal------------ Cal 311. Pro 13, Carb 54, Fat 2
1/2 Apple--------- Cal 36, Pro 0, Carb 19, Fat 0
14 Grams Raisins-------- Cal 42, Pro 0, Carbs 11, Fat 0

Ok - you don't need 68g worth of protein in one sitting. If you are aiming for ~190g then you are looking at ~35g per meal (for 5 to 6 meals a day).

I would also add some fats to this meal - fish oils, a whole egg or some flaxmeal.

100g of carbs might also be a bit much... I would decrease this slightly.

Meal 2: (10:30) Total: Calories 313, Protein 35, Carbs 24, Fats 7

3.5 Ounce Chicken Breast------- Cal 195, Pro 29, Carb 0, Fat 7
1 cup Mixed Vegies -------Cal 118, Pro 6, Carb 24, Fat 0

Add carbs here instead. You might also want to go for 4 oz chicken and add some fats as well (eg: fish oils or nuts).

Meal 3: (12:10) Total: Calories 654, Protein 56, Carbs 76, Fats 23

4 Slices Whole Wheat Bread ------- Cal 400, Protein 20, Carbs 68, Fat 6
1/2 Can Tuna (in water) ----- Cal 117, Pro 25, Carb 0, Fat 1
Spinach + couple slice tomato/cucumber --- Cal 19, Pro 3, Carbs 3, Fat 1
2 TBSPN Peanut Butter ----- Cal 188, Pro 8, Carb 8, Fat 16

There are MUCH better sources of carbs than that bread - but if you must then that is fine. I would decrease the PB to 1 tbs.

Meal 4: (3.00) Total: Calories 503, Protein 58, Carbs 50, Fat 2

1 Cup Brown Rice (cooked) ------ Cal 218, Pro 5, Carb 44, Fat 1
1 Cup Cottage Cheese (1 %) ----- Cal 168, Pro 28, Carb 5, Fat 2
1/2 Can Tuna (in water) ----- Cal 117, Pro 25, Carb 0, Fat 1

Pretty good - too much protein - decrease CC to 0.5 cups. I would also add some vegetables and some fats (fish oils).

Meal 5: (6.00) Total: Calories 338, Protein 6, Carbs 10, Fat 30

2 Cups Broccoli Coleslaw----- Cal 48, Pro 5, Carbs 9, Fat 0
2 TBSPN Flax Oil------ Cal 242, Pro 0, Carb 0, Fat 26
1 TBSPN Sunflower Seeds------ Cal 48, Pro 1, Carbs 10, Fat 30

Okkaaayyyyy....... So you are eating a meal of oil..... interesting.....

Add some protein and decrease the fats.

Meal 6: (9.00) Total: Calories 127, Protein 21, Carbs 4, Fat 3
29.4 grams ON Whey Protein------------- Cal 127, Pro 21, Carb 4, Fat 3

Swap the whey for cottage cheese and add some fats.

 

[Kracin]

take the pb out of the middle meal and put it with the cottage cheese in the last, good way to end the day IMO. cottage cheese and pb.

like he was saying, you want to balance every meal (except for the last pretty much) to come out to the same macros, or as close as possible. that meal 5 is looking pretty lame lol. if your looking to bulk, get oats my boy, oats the your best friend when it comes to anything. use them as a main carb source and youll see awesome results considering they give high carbs, good protein, fibres, and hell there are about 20 threads about them right now lol. tasty too if you have the taste for them.


Meal 1: cut this in half pretty much, try to get about 60g carbs and 35g protein out of it, and just move the macros to another part of the day.

meal 2: just move a slight bit of carbs from meal 1 to it and it should be ok. (are you taking any kind of multivitamin?)

meal 3: wheat bread is a good thing for you, and its OK to have while bulking. but just watch the amount you use as carbs, i would go with 2 slices of bread there instead of 4, no reason to throw in extra just for the hell of it. remember, 6 balanced meals will give better metabolism, and gains than making it 3 big ass meals and 3 little 10 protein 10 carb snacks.

meal 4: like she said above looks good, brown rice and tuna you could save a little and move that cottage cheese to meal 6, and make it 3/4 can of tuna, theres no need for casein proteins until the end of the day when you wont be eating for a while afterwards

meal 5: needs more protein and carbs (grab some chicken and oats, mmmmhmmm), but the oils and broccoli are good, but a bit less is better, theres no reason to get that much in one sitting. look into fish oil as well, it well help with BF.

meal 6: cottage cheese, pb, and essential oils. the best thing in the world before bedtime, id recommend 1 cup CC, 1 tbsp peanut butter, 3 fish oil, and 3 flax oil caps. also, the whey could be moved to the second to last meal, or meal 4 or another that needs a replacement.

also where do you do your workout at in this schedule? that is also important to know so you can determine a better pre and post workout meal.

 

[vadox6466]

Thanks for all the help guys, I really appreciate it..

I made some adjustments based on your recommendations, what do you think of this?

http://img57.exs.cx/img57/1586/bulk30march5aa.jpg

that's the whole diet..here's each meals contents:

1:
Calories:538
Protein:41
Carbs: 64
Fat:11

2
Calories:430
Protein: 39
Carbs: 44
Fat:9

3
Calories:533
Protein: 50
Carbs: 83
Fat: 15

4
Calories:418
Protein: 37
Carbs: 56
Fat: 2

5
Calories:372
Protein: 41
Carbs: 20
Fat: 15

6
Calories:294
Protein: 36
Carbs: 16
Fat: 9

TOTAL:

Calories: 2585
Protein: 244 ??? 976 Calories
Carbohydrates: 283 ??? 1132 Calories
Fat: 61 ??? 549 Calories

I know I'm still too low on carbs..maybe I should add some oatmeal to meal 5 or a yam or something..

Meal 2, it's difficult to eat a lot because I only have 10 minutes between classes at that time to eat/get books

I'll add some fish oil once I get some next week

I usually work out between meal 5 and 6, it seems like the best time for me..

thanks again to the both of you

 

[vadox6466]

Oops, forgot to say that I take one multi every day before bed, and 1 500mg vitamin C tablet..

 

[QuestionGuy]

lol, you might want to take some "gas" pills during bulking......you are gona smell like something died in your ass!!! (if you do it right)

 

[vadox6466]

lol, you might want to take some "gas" pills during bulking......you are gona smell like something died in your ass!!! (if you do it right)

heh, well my brothers are always complaining..lol

Here are the changes I made:

meal 1: added 1 whole egg, reduced the amount of oatmeal (carbs), got rid of protein powder to balance everything out more
meal 2: added some oatmeal. I only have 10 minutes (because this is in my school's 10 minute spare) to have this meal so it'll be very difficult to finish everything..
meal 3: this is my school lunch, and a sandwhich is most conveniant, that's why I'm going with wholewheat bread as my carbs. I moved one TBSPN of PB to the end of the day and took one slice of bread away (i have 2 sandwhiches, one tuna, and half PB)
meal 4: moved the tuna to meal 5, balances out the protein, methinks
meal 5: added some milk for calcium..maybe I should just take a calcium tablet and replace the milk with something else/
meal 6: totally changed it. instead of having protein powder in milk, I'm having a cup of cottage cheese and a TBSPN of peanut butter..

Should I have some protein powder in water following my workout? Because now I don't seem to have any use for it, seems like I get enough protein in my bulk.

Oh, I also replaced the nutritional values for some foods with the ones in my kictchen (opposed to nutritiondata.com)..the ones that I changed are:

oatmeal
tuna
cottage cheese

 

[Martinogdenbsx]

lol, you might want to take some "gas" pills during bulking......you are gona smell like something died in your ass!!! (if you do it right)

Lol.... so true!!!

 

[vadox6466]

Hey guys, I'm not active on this forum but I'd just like to bump this up to show the progress I've made since April (when I posted this). I went from 145lb's-180lb's. I just hit 180 today, which wasmy original goal when I started bulking, but now I'm going to keep going up to 200.

Here's the link to my progress thread:

forum.bodybuilding.com/showthread.php?t=591392 (More pics and informations than below)

In those pics I'm 170lb's, then 176.5lbs. Like I said, Now I'm 180, so those are 10lb's less

Hoping to hit 200 by feb!

straight link to two side-by-side pics:

http://forum.bodybuilding.com/attachment.php?attachmentid=240233&d=1128303385

http://forum.bodybuilding.com/photo/showphoto.php?photo=38066&sort=1

 

[myCATpowerlifts]

Nice work man! It really paid off for you I see.

 

[Emma-Leigh]

Great progress! Keep it up!

 

[vadox6466]

Great progress! Keep it up!

thanks, and my progress was made possible all because of you and Kracin