NEED HELP !! With my bulking diet ??

[ians]

Need help with my Bulking diet ?

Current stats:

Sex : Male
Age : 23
Height : 6' 1"
Weight : 92kgs - 203 lbs
Body Fat : ~15% (???)
Chest : 44 ins
Waist : 32 ins

My 3 day training routine :-

M - Chest & triceps
T - REST
W - Back & biceps
T - REST
F - Shoulders & Legs
S - REST
S - REST

Here is a typical example of my daily intake :-

Meal 1 (7:30)

Protein drink (2 scoops protein power - 15/18oz skimmed milk - 1 tbs flax oil)
Bowl of cereal (skimmed milk)
Creatine (san nutrition V12)
1 Tribulus Terestris tablet
1 Multivitamin tablet

Meal 2 (10:00)

1 Banana
1 Apple

Meal 3 (12:30)

2 Large Chicken sandwiches (wholemeal or granary baps - no butter)
Protein Drink (2 scopps protein powder - 15/18oz skimmed milk)

Meal 4 (3:00)

1 Banana
1 Apple

Meal 5 (5:00)

Chicken salad - with lemon and cracked black pepper dressing

TRAINING

Meal 6 (7:00)

Chicken and rice - or - Chicken Baked Potatoe etc

I am trying to reach 210 lbs - but am struggeling to add those few extra lbs of lean muscle (not fat) - thus i need your help/advice ? Any advice would be very much appreciated ?

Apologies if i have missed anything ! Cheers !

 

[ians]

TRAINING

Meal 6 (7:00)

Chicken and rice - or - Chicken Baked Potatoe etc

**Protein drink - 2 scoops protein powder - 15/18 oz skimmed milk - 1 tbs flax oil ***

Apologies this should have been added to my after training meal !

 

[Dr. Pain]

Originally posted by ians
Need help with my Bulking diet ?

Current stats:

Sex : Male
Age : 23
Height : 6' 1"
Weight : 92kgs - 203 lbs
Body Fat : ~15% (???)
Chest : 44 ins
Waist : 32 ins

My 3 day training routine :-

M - Chest & triceps
T - REST
W - Back & biceps
T - REST
F - Shoulders & Legs
S - REST
S - REST

A 4 or 5 day Split may be better, Legs should stand alone in a bulking program, they are the foundation!

Here is a typical example of my daily intake :-

Meal 1 (7:30)

Protein drink (2 scoops protein power - 15/18oz skimmed milk - 1 tbs flax oil)
Bowl of cereal (skimmed milk)
Creatine (san nutrition V12)
1 Tribulus Terestris tablet
1 Multivitamin tablet

Too much sugar, milk at 12 grams per cup...cereal is not the best, consider slow cooking oatmeal

Meal 2 (10:00)

1 Banana
1 Apple

NOT A MEAL...no Protein and fat...how can this help repair and synthesize muscle tissue?

Meal 3 (12:30)

2 Large Chicken sandwiches (wholemeal or granary baps - no butter)
Protein Drink (2 scopps protein powder - 15/18oz skimmed milk)

More sugars (bread/milk)and you avoid fat, consider brown rice or sweet potato

Meal 4 (3:00)

1 Banana
1 Apple

NOT A MEAL...no Protein and fat...how can this help repair and synthesize muscle tissue?


Meal 5 (5:00)

Chicken salad - with lemon and cracked black pepper dressing

Add veggies and slow burning carb source

TRAINING

Meal 6 (7:00)

Chicken and rice - or - Chicken Baked Potatoe etc

I am trying to reach 210 lbs - but am struggeling to add those few extra lbs of lean muscle (not fat) - thus i need your help/advice ? Any advice would be very much appreciated ?

Apologies if I have missed anything ! Cheers !

Read this please:

http://www.ironmagazineforums.com/s...adid=5988&highlight=bulking+with+slow+burners

 

[ians]

DP ! - Thanks for the reply - your comments are much appreciated !

Firstly - My routine !

my norm is to train 4 days a week with a leg day, however, due to recent work and home commitments, i have had to cut back to the 3 day a week routine. Hopefully i will be able to get back into my norm 4 day routine next month.

I still train will a great deal of intensity though !

Secondly - My diet !

The problem i have is that while at work i dont have the time to prepare/eat those mid morning/afternoon meals due to work load - thus i eat banana's and apples etc because of there convenience and so i can eat them on the go !

However - after reading that thread - i have realised where i have been going wrong ! I should have my protein drinks mid morning/afternoon (with a banana) and increase the qty of whole foods in my other meals - why didnt i see this before - dooouuuugh !!!!!!

Many Thanks !

Also - Oatmeal - is there anything you can recommend to have with it - or something else in its place - as it is something which i am not very keen on to say the least

Any other recommendations ?

 

[Dr. Pain]

You could try Cream of rice or of wheat, although we are NOT fond of it/them..more sugars...and some people have wheat allergies and don't know it.....

You would find that cinnamon, peanut butter and or a low carb pancke syrup change oatmeal's taste so the you almost got from hatin' it, to cravin' it!

Good Luck!

DP

 

[Dr. Pain]

Oh...and good observation on the mid morning and mid afternoon shakes


DP

 

[ians]

I Cant believe i didnt see that before what an idiot !!!

'i once was blind but now i see'

Cheers DP

 

[ians]

DP !

Tried the Oatmeal and pancake syrup but it just aint working ! - just cant eat a full bowl of the stuff, i get half way through and thats about as much as i can stomach

Any other suggestions as to what i could mix with it ?

 

[Dr. Pain]

Just try brown rice or sweet potato?