Max-OT Bulking diet plan?

vadox6466 · 05-21-2006, 06:57 PM

I've designed a diet plan based on their recommendations, however it doesn't seem like enough food.. If I don't gain weight, should I add more protein or carbs or fats? I'm 174, 5'11.5"

Here's what I have so far:

Meal 1
3 Tablets Fish Oil
60g Oatmeal
500g Egg White
Total: 490 Cals, 8.5g fat, 47g carbs, 64g protein

Meal 2
3 Fish Oil Tablets
Protein Bar (homemade of oatmeal, whey, peanut butter, eggwhites)
Total: 543 Cals, 11g fat, 46g carbs, 65g protein

Meal 3
190g Brown Rice
200g Chicken Breast
3 Fish Oils
Total: 490 Cals, 10g fat, 45g carbs, 62g protein

Meal 4
200g Apple (100 cals)
3 Fish Oils
500g Cottage Cheest
Total: 491 Cals, 8g fat, 42g carbs, 62g protein

Meal 5
3 Tablets Fish Oil
60g Oatmeal
500g Egg White
Total: 490 Cals, 8.5g fat, 47g carbs, 64g protein

Meal 6
75g Muscle Milk
250g Cottage Cheest
Total: 528 Cals, 20g fat, 19g carbs, 63g protein

Day Totals: 3032 Cals, 66g fat, 246g carbs, 380g protein

**DJSTARER** · 05-21-2006, 11:29 PM

IMO, that seems more like a cutting diet. The "Book" says, carbs should be kept 2:1 in relation to protein for optimal T levels and growth. From experience, 1:1 or 1:1.5 P/C works fine. If you arn't carb sensitive, I'd go with the 2:1 ratio. For example: Consuming 3000 kcals, you'd need at least 1500 of those kcals coming froms carbs on a bulk. That equates roughly to 375 g of carbs. Carbs are the key to bulking.

If I were bulking at 3000, I would have each meal consisting of 60 g of carbs (90 for breakfast and 30 before bed) at each meal, accompanied by 40 grams of quality protein. The rest can come from fat.

Protein is important, but not as important as the protein COMPANIES lead you to believe. As long as you are eating often, only moderate amounts are needed to generate a positive nitrogen balance.

Don't forget your multi

vadox6466 · 05-22-2006, 05:28 AM

Thanks for the help, I made another diet based on the recommendations. I won't bother posting each meal, but the foods in it are the same. The final count is:

3231 Cals, 73g fat, 360g carbs, 278g protein

**DJSTARER** · 05-22-2006, 06:13 PM

Quote:

Originally Posted by vadox6466

Thanks for the help, I made another diet based on the recommendations. I won't bother posting each meal, but the foods in it are the same. The final count is:

3231 Cals, 73g fat, 360g carbs, 278g protein

Better

**warriors** · 05-22-2006, 06:34 PM

Quote:

Originally Posted by vadox6466

Thanks for the help, I made another diet based on the recommendations. I won't bother posting each meal, but the foods in it are the same. The final count is:

3231 Cals, 73g fat, 360g carbs, 278g protein

yep that looks a lot better than the first one.

builtbeast · 05-23-2006, 11:19 AM

Quote:

Originally Posted by vadox6466

Thanks for the help, I made another diet based on the recommendations. I won't bother posting each meal, but the foods in it are the same. The final count is:

3231 Cals, 73g fat, 360g carbs, 278g protein

Nice change, I like those ratios better.

Ihateeveryone · 05-23-2006, 01:28 PM

Admittedly, I don't train Max-OT style - but at LBM of 200lb, I don't eat anything more than 250g protein a day - normally about 230g. I'm not crazy about eating massive amounts of the stuff, because it gets a little expensive and anything over about 280 I find myself shitting another two or three times a day

**DJSTARER** · 05-23-2006, 06:15 PM

Quote:

Originally Posted by Ihateeveryone

Admittedly, I don't train Max-OT style - but at LBM of 200lb, I don't eat anything more than 250g protein a day - normally about 230g. I'm not crazy about eating massive amounts of the stuff, because it gets a little expensive and anything over about 280 I find myself shitting another two or three times a day

I'm glad we all agree the emphasis put on protein is overated.

That was my point exactly.

**DJSTARER** · 05-23-2006, 07:34 PM

This thread reminded me of what I've been pondering for quite a while. I'm thinking my upcoming bulk period this fall and winder will experiment with the use of a 60/30/10 C/P/F macro split. I'm thinking i'll be able to make more efficient gains, and if I am able to concentrate the carb consumption to the first 6 of 8 meals, I'll be able to minimize fat gains as well.

Any thoughts? Anyone try this?

Ihateeveryone · 05-23-2006, 11:53 PM

Quote:

Originally Posted by DJSTARER

This thread reminded me of what I've been pondering for quite a while. I'm thinking my upcoming bulk period this fall and winder will experiment with the use of a 60/30/10 C/P/F macro split. I'm thinking i'll be able to make more efficient gains, and if I am able to concentrate the carb consumption to the first 6 of 8 meals, I'll be able to minimize fat gains as well.

Any thoughts? Anyone try this?

I used to think I was carb sensitive. I wasn't; I just ate shit all the time. I've made an effort to really clean things up, and when I bulk the fat gains now aren't nearly as extreme - and I was eating, amongst other things, 2 cups of oats and a cup of brown rice a day. I still gained fat, but that was due in large part to cheese and other unncessary shit like chocolate. When I go clean, mass gains happen but not fat.

I went low carb about two years ago - lost 45lb in three months, started to get ripped - but had no energy as it was, plus I was doing an hour of cardio a day everyday. Screw that shit.

**powerman2000** · 05-24-2006, 01:53 PM

Quote:

Originally Posted by DJSTARER

Protein is important, but not as important as the protein COMPANIES lead you to believe. As long as you are eating often, only moderate amounts are needed to generate a positive nitrogen balance.

True dat!

**powerman2000** · 05-24-2006, 01:56 PM

Quote:

Originally Posted by DJSTARER

This thread reminded me of what I've been pondering for quite a while. I'm thinking my upcoming bulk period this fall and winder will experiment with the use of a 60/30/10 C/P/F macro split. I'm thinking i'll be able to make more efficient gains, and if I am able to concentrate the carb consumption to the first 6 of 8 meals, I'll be able to minimize fat gains as well.

Any thoughts? Anyone try this?

I agree, you should be ok as long as you pack most of those carbs into the first 6 meals.

Are you really going to be able to eat 8x every single day?

**DJSTARER** · 05-24-2006, 08:56 PM

Quote:

Originally Posted by powerman2000

I agree, you should be ok as long as you pack most of those carbs into the first 6 meals.

Are you really going to be able to eat 8x every single day?

I have an alarm which goes off every 105 minutes signaling meal time. It's really easy at school for me. I have a great system set out.

So basically, yes, and generally once more in the middle of the night.

sfiximo · 06-04-2006, 02:58 PM

Quote:

Originally Posted by vadox6466

I've designed a diet plan based on their recommendations, however it doesn't seem like enough food.. If I don't gain weight, should I add more protein or carbs or fats? I'm 174, 5'11.5"

Here's what I have so far:

Meal 1
3 Tablets Fish Oil
60g Oatmeal
500g Egg White
Total: 490 Cals, 8.5g fat, 47g carbs, 64g protein

500g eggwhites is alot of food, if youre able to eat that without bloating yourself (which will make it harder to eat alot of food next meal) then go for it..
a tip would be to mix the egg whites, oats and add half a teaspoon of baking powder and a teaspoon of vanillin, add some splenda, mix then make pancakes out of it... this way you could use a bit less egg whites and add cottage cheese on the pancakes= a good tasting pancake with variety of foods..

Quote:

Originally Posted by vadox6466

Meal 2
3 Fish Oil Tablets
Protein Bar (homemade of oatmeal, whey, peanut butter, eggwhites)
Total: 543 Cals, 11g fat, 46g carbs, 65g protein

Meal 3
190g Brown Rice
200g Chicken Breast
3 Fish Oils
Total: 490 Cals, 10g fat, 45g carbs, 62g protein

it looks a bit weird, 200g chicken breast= 44g protein, and I assume youre measuring the brown rice cooked, that way it cant add up so much protein.. if youre measuring the rice uncooked then its more like.. 160g carbs?

Quote:

Originally Posted by vadox6466

Meal 4
200g Apple (100 cals)
3 Fish Oils
500g Cottage Cheest
Total: 491 Cals, 8g fat, 42g carbs, 62g protein

again 500g cottage cheese is alot of food, not as much as 500g egg whites but I would mix it in a blender with a little milk, some berries and a little bit of whey so you can have more variety, better taste and easier to down (and carry around with you)... keep in mind these factors are very important, unless you are a machine which cannot taste or feel youll have a hard time keeping up with this diet

Quote:

Originally Posted by vadox6466

Meal 5
3 Tablets Fish Oil
60g Oatmeal
500g Egg White
Total: 490 Cals, 8.5g fat, 47g carbs, 64g protein

same same as 1

Quote:

Originally Posted by vadox6466

Meal 6
75g Muscle Milk
250g Cottage Cheest
Total: 528 Cals, 20g fat, 19g carbs, 63g protein

Day Totals: 3032 Cals, 66g fat, 246g carbs, 380g protein

I agree 100% with the posts above about your protein/carb intake.
if youre an ecto, gaining weight will be very difficult with low carb.. and dont listen to what most people who work for the supplement industry has to say about protein intake; read some studies at exrx.net , they have much better information

sfiximo · 06-04-2006, 03:00 PM

Quote:

Originally Posted by DJSTARER

So basically, yes, and generally once more in the middle of the night.

i know lots of people do this.. but doesnt it interfere with your recovery.. ruining your sleep?
(thread hijacking alert)

**DJSTARER** · 06-05-2006, 03:07 AM

Quote:

Originally Posted by sfiximo

i know lots of people do this.. but doesnt it interfere with your recovery.. ruining your sleep?
(thread hijacking alert)

naw, as long as i'm getting enough sleep. It's having to pee that wakes me up anyway. Getting to eat is just a benefit.

05-21-2006, 06:57 PM	#1
vadox6466 IMPC Contestant Join Date: Mar 2006 Location: Vancouver, British Columbia Posts: 278 Recipes: 0 Rep Power: 6	Max-OT Bulking diet plan? I've designed a diet plan based on their recommendations, however it doesn't seem like enough food.. If I don't gain weight, should I add more protein or carbs or fats? I'm 174, 5'11.5" Here's what I have so far: Meal 1 3 Tablets Fish Oil 60g Oatmeal 500g Egg White Total: 490 Cals, 8.5g fat, 47g carbs, 64g protein Meal 2 3 Fish Oil Tablets Protein Bar (homemade of oatmeal, whey, peanut butter, eggwhites) Total: 543 Cals, 11g fat, 46g carbs, 65g protein Meal 3 190g Brown Rice 200g Chicken Breast 3 Fish Oils Total: 490 Cals, 10g fat, 45g carbs, 62g protein Meal 4 200g Apple (100 cals) 3 Fish Oils 500g Cottage Cheest Total: 491 Cals, 8g fat, 42g carbs, 62g protein Meal 5 3 Tablets Fish Oil 60g Oatmeal 500g Egg White Total: 490 Cals, 8.5g fat, 47g carbs, 64g protein Meal 6 75g Muscle Milk 250g Cottage Cheest Total: 528 Cals, 20g fat, 19g carbs, 63g protein Day Totals: 3032 Cals, 66g fat, 246g carbs, 380g protein __________________ IMPC Training Journal- http://ironmass.com/forums/showthrea...166#post133166

05-21-2006, 11:29 PM	#2
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 4,166 Recipes: 0 Rep Power: 118	IMO, that seems more like a cutting diet. The "Book" says, carbs should be kept 2:1 in relation to protein for optimal T levels and growth. From experience, 1:1 or 1:1.5 P/C works fine. If you arn't carb sensitive, I'd go with the 2:1 ratio. For example: Consuming 3000 kcals, you'd need at least 1500 of those kcals coming froms carbs on a bulk. That equates roughly to 375 g of carbs. Carbs are the key to bulking. If I were bulking at 3000, I would have each meal consisting of 60 g of carbs (90 for breakfast and 30 before bed) at each meal, accompanied by 40 grams of quality protein. The rest can come from fat. Protein is important, but not as important as the protein COMPANIES lead you to believe. As long as you are eating often, only moderate amounts are needed to generate a positive nitrogen balance. Don't forget your multi __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition

05-22-2006, 05:28 AM	#3
vadox6466 IMPC Contestant Join Date: Mar 2006 Location: Vancouver, British Columbia Posts: 278 Recipes: 0 Rep Power: 6	Thanks for the help, I made another diet based on the recommendations. I won't bother posting each meal, but the foods in it are the same. The final count is: 3231 Cals, 73g fat, 360g carbs, 278g protein __________________ IMPC Training Journal- http://ironmass.com/forums/showthrea...166#post133166

05-23-2006, 01:28 PM	#7
Ihateeveryone Pro Stature Join Date: Jul 2005 Location: The Castle of Blakkheim Posts: 752 Recipes: 0 Rep Power: 11	Admittedly, I don't train Max-OT style - but at LBM of 200lb, I don't eat anything more than 250g protein a day - normally about 230g. I'm not crazy about eating massive amounts of the stuff, because it gets a little expensive and anything over about 280 I find myself shitting another two or three times a day __________________ Bullshit things: Hippies Astrology Rap music Nu metal Leg presses Communism Nitric Oxide Left wing politics Decaf coffee Fortune cookies Cutting Prudes Wine coolers Non materialism F**k marijuana - legalise steroids!! Bart: Ohhh, this place smells, and somethings dripping on me! Willie: The smell's manure, and the drippin's manure!

05-23-2006, 07:34 PM	#9
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 4,166 Recipes: 0 Rep Power: 118	This thread reminded me of what I've been pondering for quite a while. I'm thinking my upcoming bulk period this fall and winder will experiment with the use of a 60/30/10 C/P/F macro split. I'm thinking i'll be able to make more efficient gains, and if I am able to concentrate the carb consumption to the first 6 of 8 meals, I'll be able to minimize fat gains as well. Any thoughts? Anyone try this? __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition

07-11-2006, 08:00 AM	#17