Trying to bulk diet

[Bakerboy]

So looking over the previous comments on my last sample day diet I have decided to make some changes. My first real goal is to go from 143 lbs to 155lbs (I am 5' 7"). My main problem is that I often forget to eat and when you are as light as I am you need to remember to eat all the time! I have never been over 160 pounds- I was that weight when I used to go to a gym and trained heavy. Then I stopped going and began to train for endurance (cycling) so I kept my weight quite low (less to pull up the hills). Anyway, now I am interested in adding more muscle mass to my frame and need some help with my diet.

I am aiming for between 2700- 3000 calories a day with plenty of water.
I eat organic ass much as possible and rely most on eating whole foods.


I train 3x per weeks using a full body two day split routine (using mostly big compound movements: squats, deadlifts, bench press, single leg rdl's, (weighted) dips, and (weighted) chin ups, standing calf raises, rows - the basic mass builders). I am trying to get at least 8 or 9 hours of sleep as well.

What do you think???
......................................................................................................
7:30am Green drink (eg:barley greens, spurilina)

8:00am Banana, slow cooked oats, maple syrup, 3 scambled eggs
2 slices of whole grain with peanut butter and jam

10:30am unsalted nuts (almonds, cashews, sunflower seeds) raw carrot sticks sticks, broccoli, celery with flax oil, yogurt, garlic, lemon juice dip

12:00 Noon - 1:00pm Train

1:00pm Hemp protein drink

1:30pm Brown rice, chicken breast, steamed veggies and (beet tops)
30 min nap if not working (easier said than done)

4:00pm. Large salad, tuna sandwich, avacodo, cottage cheese, some nuts

7:00pm Quinoia, steak, steamed yams, string beans, corn

10:00pm shake (soya milk, whey proten powder, spurilina, banana, vanilla)

11:00PM Buffalo sticks, with raw veggies, glass of whole milk

12:00am Bed time zzzzzzzzzzzzzzzzzzzzz

 

[Emma-Leigh]

I am aiming for between 2700- 3000 calories a day with plenty of water. I eat organic ass much as possible and rely most on eating whole foods.


I train 3x per weeks using a full body two day split routine (using mostly big compound movements: squats, deadlifts, bench press, single leg rdl's, (weighted) dips, and (weighted) chin ups, standing calf raises, rows - the basic mass builders). I am trying to get at least 8 or 9 hours of sleep as well.

What do you think???

All of the above sounds good. 2700-3000 cals to start is fine as a target.

Sit at that level for 2-3 weeks. If you do not gain - add another 250-300 cals and repeat.

7:30am Green drink (eg:barley greens, spurilina)

8:00am Banana, slow cooked oats, maple syrup, 3 scambled eggs
2 slices of whole grain with peanut butter and jam

I would decrease the fats here and skip the jam too... The bread... not your best choice - but if you are finding it hard to gain weight then leave it... I would at least swap to sprouted grain.

So:
banana
oats
1 egg + 4 whites
sprouted bread + pb

10:30am unsalted nuts (almonds, cashews, sunflower seeds) raw carrot sticks sticks, broccoli, celery with flax oil, yogurt, garlic, lemon juice dip

Ok - I would push this back to 11am and, as this is pre-workout meal, I would swap this to be a carb/protein meal focus. Something like:
yoghurt
oats
whey protein

All that fat and fiber is not going to do you any good pre-workout.

12:00 Noon - 1:00pm Train
1:00pm Hemp protein drink

What about swapping to whey? You also want carbs here - so something like skim milk, banana, dextrose... Those sorts of things.

Ideally you should aim for 0.5g of carbs per lean mass in pounds of your target weight.. So if you want to weigh 155 and 10%, then you want ~140g of lean mass - so aim for 70g carbs in this meal. For protein aim for 0.2g per pound lean mass target (so 28g).

If you don't want that much - then at least 0.33g carbs per lean mass target (46g) would be ok.

1:30pm Brown rice, chicken breast, steamed veggies and (beet tops)
30 min nap if not working (easier said than done)

? Why the nap?? Anyway - looks good. Add fats here (so some nuts, olive oil or avocado).

4:00pm. Large salad, tuna sandwich, avacodo, cottage cheese, some nuts

Drop the bread and replace with quality carbs. eg: sweet potato. And lots of it.

7:00pm Quinoia, steak, steamed yams, string beans, corn

Looks fine... Just remember that corn is a carb not a vegetable.

10:00pm shake (soya milk, whey proten powder, spurilina, banana, vanilla)

11:00PM Buffalo sticks, with raw veggies, glass of whole milk

Just have one meal here... A shake with whole milk, cottage cheese, and some peanut butter/flaxmeal or other fat would be a good choice.

I would also add some fish oil capsules (not cod liver oil... not flax oil... not CLA - but plain fish oils). 6-8g per day.

 

[Bakerboy]

Thanks Emma- Leigh I like the things you suggested, sound good, I will make those changes. Great advice!

I nap, to relax and repair my body... I work out very hard so it feels good to do it...