My Bulking diet please critique...

Fiky · 09-07-2005, 03:29 PM

Hey guys I hope I can get help from you nutrition guru's on this site regarding my Bulking diet. I've been cutting for 4 weeks now, I plan to cut for another 1 or 2 weeks as I've lost a decent amount of bodyfat I'd like to clean bulk now and gain muscle and try to keep fat levels as they are as much as possible.

My Stats are:
Height: 6'5"
Weight: 176lb or 80kg

Here is what I've come up with, PLEASE suggest anything you might see wrong etc

.

Breakfast:

5 Egg Whites & 1 Whole Egg
2 Cup Oats

9:30AM:

Half Cup Non-Salted Peanuts

Mid Morning:
2 Can Tuna in Water
1 Apple
2 Carrot

Lunch:

Salad Chopped (Onion, Tomatoe, Spinich, 1 Table Spoon Salad Dressing and 2 Tablespoon Vinigar)
2 Can Tuna in Water
1 Egg Hard Boiled

2PM:
Brocoli (Boiled)
1 Medium/large Boiled Sweet Potatoe

3PM
1 Can Tuna

4PM:
1 Cup Low-Fat Plain Yogurt

5PM (Pre Workout)
1 ON Whey Scoop, 0.5 Cup oats and 2 Cups Skim Milk (Shake)

Postwork Out:
1 Scoop ON Whey
35g Dextrose
Mixed in Water

8:30PM:

Lean Beef or Chicken Breast
Brocoli

Before Bed (1 Hour Before)
Fishoil Caps
1 Cup Low-Fat Cottage Cheese
1 Cup Skim Milk

Totals:

Cals: 3479
Fat: 99
Carbs: 350
Protien: 300

What do you guys reckon, does that look like a good bulking diet?

Thanks a lot.

**powerman2000** · 09-07-2005, 10:00 PM

Quote:

Originally Posted by Fiky

Hey guys I hope I can get help from you nutrition guru's on this site regarding my Bulking diet. I've been cutting for 4 weeks now, I plan to cut for another 1 or 2 weeks as I've lost a decent amount of bodyfat I'd like to clean bulk now and gain muscle and try to keep fat levels as they are as much as possible.

My Stats are:
Height: 6'5"
Weight: 176lb or 80kg

Here is what I've come up with, PLEASE suggest anything you might see wrong etc

.

Breakfast:

5 Egg Whites & 1 Whole Egg
2 Cup Oats

9:30AM:

Half Cup Non-Salted Peanuts

Mid Morning:
2 Can Tuna in Water
1 Apple
2 Carrot
(more starchy carbs here)
Lunch:

Salad Chopped (Onion, Tomatoe, Spinich, 1 Table Spoon Salad Dressing and 2 Tablespoon Vinigar)
2 Can Tuna in Water
1 Egg Hard Boiled
(more starchy carbs here)

2PM:
Brocoli (Boiled)
1 Medium/large Boiled Sweet Potatoe

3PM
1 Can Tuna
(more starchy carbs here)
4PM:
1 Cup Low-Fat Plain Yogurt

5PM (Pre Workout)
1 ON Whey Scoop, 0.5 Cup oats and 2 Cups Skim Milk (Shake)

Postwork Out:
1 Scoop ON Whey
35g Dextrose
Mixed in Water

8:30PM:

Lean Beef or Chicken Breast
Brocoli
(more starchy carbs here)
Before Bed (1 Hour Before)
Fishoil Caps
1 Cup Low-Fat Cottage Cheese
1 Cup Skim Milk

Totals:

Cals: 3479
Fat: 99
Carbs: 350
Protien: 300

What do you guys reckon, does that look like a good bulking diet?

Thanks a lot.

You need more carbs!

35 grams of dextrose is enough for adequate glycogen replacement. You need to eat a starchy carb after your pwo shake with your meats. The bulk of your carbs should be in the 1st half of the day. If the fruit and veggies are causing you to feel too full and bloated you should drop them for a starchy carb instead.

How old are you bro?

I recommend reading the pwo nutrition stickies I posted. :bigthumbu

Fiky · 09-07-2005, 10:31 PM

Thanks Powerman, I'll add more carbs I'm just worried that'll gain fat as I'm trying to bulk as clean as possible anyway - I'll add carbs such as Oats, brown rice, sweet potato, pasta, etc.

**powerman2000** · 09-07-2005, 10:41 PM

Quote:

Originally Posted by Fiky

Thanks Powerman, I'll add more carbs I'm just worried that'll gain fat as I'm trying to bulk as clean as possible anyway - I'll add carbs such as Oats, brown rice, sweet potato, pasta, etc.

Your bulk diet does look very clean. At your height I'd try and shoot for 500 grams of carbs per day. If you find yourself getting too fat then take it down to 450, but I wouldn't go below 400.

And, you are welcome.

Fiky · 09-07-2005, 11:24 PM

Yep, okay I'll add in another 400 - 500 cals of carbs to my eating plan, I'll edit the things you've suggested and I'll post it back here for a final check

.

Have you got any suggestions about combining some cardio sessions into my bulking cycle to help minimize fat levels from rising...?

Thanks again.

Fiky · 09-07-2005, 11:27 PM

Quote:

How old are you bro?

I recommend reading the pwo nutrition stickies I posted.

I'm 16.

And Will do.

**powerman2000** · 09-07-2005, 11:46 PM

Quote:

Originally Posted by Fiky

Yep, okay I'll add in another 400 - 500 cals of carbs to my eating plan, I'll edit the things you've suggested and I'll post it back here for a final check

.

Have you got any suggestions about combining some cardio sessions into my bulking cycle to help minimize fat levels from rising...?

Thanks again.

Holy crap, you're only 16 years old and you are 6'5"

At your age I would not recommend any cardio. You obviously have a pretty fast metabolism so I don't think you will gain much fat at all. At your age, your natural testosterone production is only going to climb for the next couple of years and that will help immensely in avoiding fat gains and will also help with protein synthesis.

If I only knew at 16 years of age what I know now!

I'm gonna make that my new signature. :bigthumbu

Fiky · 09-08-2005, 12:12 AM

Heh, comes to a shock to many :P.

I'll try not miss my opportunity that I have at the moment, I'll do what you've suggested - I guess the only reason I put on fat last bulk was because my knowledge was extremely limited as I was just starting out, now I have a greater knowledge and of course great guidance from the knowledgable people at IronMass

and I reckon this bulk will be the better one

!

I'll start the clean bulk next week Powerman

.

**powerman2000** · 09-08-2005, 12:18 AM

Quote:

Originally Posted by Fiky

Heh, comes to a shock to many :P.

I'll try not miss my opportunity that I have at the moment, I'll do what you've suggested - I guess the only reason I put on fat last bulk was because my knowledge was extremely limited as I was just starting out, now I have a greater knowledge and of course great guidance from the knowledgable people at IronMass

and I reckon this bulk will be the better one

!

I'll start the clean bulk next week Powerman

.

When you get up to 280Lbs before your 19th B-Day, think......NFL. :hyper2:

Fiky · 09-08-2005, 12:23 AM

Quote:

Originally Posted by powerman2000

When you get up to 280Lbs before your 19th B-Day

Haha! Man, I can only dream of that! :winkthumb

**powerman2000** · 09-08-2005, 12:57 AM

Quote:

Originally Posted by Fiky

Haha! Man, I can only dream of that! :winkthumb

You're right, forget the NFL, think WWE.

There is more money in pro wrestling.

Fiky · 09-08-2005, 03:19 AM

Breakfast:

5 Egg Whites & 1 Whole Egg
2 Cup Oats

9:30AM:

Half Cup Non-Salted Peanuts

Mid Morning:
2 Can Tuna in Water
1 Apple
2 Carrot
1 Sweet Potato Boiled

Lunch:

Salad Chopped (Onion, Tomatoe, Spinich, 1 Table Spoon Salad Dressing and 2 Tablespoon Vinigar)
2 Can Tuna in Water
1 Egg Hard Boiled
0.5 - 1 Cup Brown Rice

2PM:
Brocoli (Boiled)
1 Medium/large Boiled Sweet Potatoe

3PM
1 Can Tuna
Small Potato

4PM:
1 Cup Low-Fat Plain Yogurt

5PM (Pre Workout)
1 ON Whey Scoop, 0.5 Cup oats and 2 Cups Skim Milk (Shake)

Postwork Out:
1 Scoop ON Whey in Water
35g Dextrose in OJ
1 Scoop ON Whey (20 Minutes later)
Green Tea (Anti-oxidant)

8:30PM:

Lean Beef or Chicken Breast
Brocoli
Sweet Potato

Before Bed (1 Hour Before):
Fishoil Caps
1 Cup Low-Fat Cottage Cheese
1 Cup Skim Milk

Totals:
Cals: 4107
Fat: 97
Carbs: 497
Protien: 307

What do you think?

**EME** · 09-08-2005, 04:05 AM

For the love of God... throw some Milk in there Man!!!!

Just catching up on the thread.

I was going to say the exact same thing as Powerman, until I saw his post.

You need more carbs!... and don't be afraid of Milk when you are bulking, especially if you are a hard gainer.

You're revised version looks better Fiky.

- EME

Fiky · 09-08-2005, 10:20 AM

Thanks EME!

Well, sounds like the eating plan is all set to go... But are you guys sure I won't need to do any cardio while bulking... Not even mild walks twice a week or something...?

**ravadongon** · 09-08-2005, 10:43 AM

Hey Fiky,

Just wanted to know if you buy the whites isolated, or do that yourself. If you get them isolated what brand/where do you get them from?

Fiky · 09-08-2005, 10:51 AM

Quote:

Originally Posted by ravadongon

Hey Fiky,

Just wanted to know if you buy the whites isolated, or do that yourself. If you get them isolated what brand/where do you get them from?

I've looked at the Products but I just do it myself with good ol' eggs - Check your PM.

GameDayDog · 09-08-2005, 12:26 PM

Quote:

Originally Posted by powerman2000

At your height I'd try and shoot for 500 grams of carbs per day.

Just curious, as I've never heard thys before... but what does height have to do with the amount of carbs?? .. Unless you really meant to say weight...

2nd) - Dayum!! You're 16!!!

3rd) - Dayum!! You're 16!!!

4th) - If they won't say it.. I will... I thynk cardio is an excellent addition to any bulking program... I know folks shy away from it.. but if you do it in the mornings on an empty stomach or immediately after a workout (workout with weights, then cardio, then drink shake) ... You'll be targeting fat cells for energy, not the precious carbs that you're consuming for muscle growth... When thys is the case, the scale won't be your best guide... Instead the mirror will be.. as you'll notyce yourself getting bigger whyle not getting fatter.. Do cardio after any workout, except on leg day... - http://ironmass.com/forums/showthread.php?t=2066

5th) - Don't be afraid of the good fats... I eat 6 meals a day... and I have 1 tablespoon of virgin olive oil (or canola oil) with breakfast, lunch, & my post workout meal (not the shake) but the meal afterwards... My final meal of the day is - 5 oz tuna, 8 oz milk & 1 boiled egg, whole... 50p/12c/14f - gram wise... The carbs come from the milk, but I thynk the slower digesting milk protein is more helpful than the 12 carbs...

I've gotta post some of the thyngs I've read about cardio & fat loss... I'm so lazy sometymes...

Peace..~G

Fiky · 09-08-2005, 12:45 PM

Thank you for that GameDayDog! I was thinking something like a lite Jump rope session in the morning every 2nd day or something - But my knowledge on this little area is kinda grey (bulking and cardio)...

Thanks

09-07-2005, 03:29 PM	#1
Fiky Pro Stature Join Date: Jul 2005 Location: Perth, Australia Posts: 201 Recipes: 0 Rep Power: 6	My Bulking diet please critique... Hey guys I hope I can get help from you nutrition guru's on this site regarding my Bulking diet. I've been cutting for 4 weeks now, I plan to cut for another 1 or 2 weeks as I've lost a decent amount of bodyfat I'd like to clean bulk now and gain muscle and try to keep fat levels as they are as much as possible. My Stats are: Height: 6'5" Weight: 176lb or 80kg Here is what I've come up with, PLEASE suggest anything you might see wrong etc . Breakfast: 5 Egg Whites & 1 Whole Egg 2 Cup Oats 9:30AM: Half Cup Non-Salted Peanuts Mid Morning: 2 Can Tuna in Water 1 Apple 2 Carrot Lunch: Salad Chopped (Onion, Tomatoe, Spinich, 1 Table Spoon Salad Dressing and 2 Tablespoon Vinigar) 2 Can Tuna in Water 1 Egg Hard Boiled 2PM: Brocoli (Boiled) 1 Medium/large Boiled Sweet Potatoe 3PM 1 Can Tuna 4PM: 1 Cup Low-Fat Plain Yogurt 5PM (Pre Workout) 1 ON Whey Scoop, 0.5 Cup oats and 2 Cups Skim Milk (Shake) Postwork Out: 1 Scoop ON Whey 35g Dextrose Mixed in Water 8:30PM: Lean Beef or Chicken Breast Brocoli Before Bed (1 Hour Before) Fishoil Caps 1 Cup Low-Fat Cottage Cheese 1 Cup Skim Milk Totals: Cals: 3479 Fat: 99 Carbs: 350 Protien: 300 What do you guys reckon, does that look like a good bulking diet? Thanks a lot. __________________ Life is simple, get laid, pump iron, get HUGE!

09-07-2005, 10:31 PM	#3
Fiky Pro Stature Join Date: Jul 2005 Location: Perth, Australia Posts: 201 Recipes: 0 Rep Power: 6	Thanks Powerman, I'll add more carbs I'm just worried that'll gain fat as I'm trying to bulk as clean as possible anyway - I'll add carbs such as Oats, brown rice, sweet potato, pasta, etc. __________________ Life is simple, get laid, pump iron, get HUGE!

09-07-2005, 11:24 PM	#5
Fiky Pro Stature Join Date: Jul 2005 Location: Perth, Australia Posts: 201 Recipes: 0 Rep Power: 6	Yep, okay I'll add in another 400 - 500 cals of carbs to my eating plan, I'll edit the things you've suggested and I'll post it back here for a final check . Have you got any suggestions about combining some cardio sessions into my bulking cycle to help minimize fat levels from rising...? Thanks again. __________________ Life is simple, get laid, pump iron, get HUGE!

09-08-2005, 12:12 AM	#8
Fiky Pro Stature Join Date: Jul 2005 Location: Perth, Australia Posts: 201 Recipes: 0 Rep Power: 6	Heh, comes to a shock to many :P. I'll try not miss my opportunity that I have at the moment, I'll do what you've suggested - I guess the only reason I put on fat last bulk was because my knowledge was extremely limited as I was just starting out, now I have a greater knowledge and of course great guidance from the knowledgable people at IronMass and I reckon this bulk will be the better one ! I'll start the clean bulk next week Powerman . __________________ Life is simple, get laid, pump iron, get HUGE!

09-08-2005, 03:19 AM	#12
Fiky Pro Stature Join Date: Jul 2005 Location: Perth, Australia Posts: 201 Recipes: 0 Rep Power: 6	Breakfast: 5 Egg Whites & 1 Whole Egg 2 Cup Oats 9:30AM: Half Cup Non-Salted Peanuts Mid Morning: 2 Can Tuna in Water 1 Apple 2 Carrot 1 Sweet Potato Boiled Lunch: Salad Chopped (Onion, Tomatoe, Spinich, 1 Table Spoon Salad Dressing and 2 Tablespoon Vinigar) 2 Can Tuna in Water 1 Egg Hard Boiled 0.5 - 1 Cup Brown Rice 2PM: Brocoli (Boiled) 1 Medium/large Boiled Sweet Potatoe 3PM 1 Can Tuna Small Potato 4PM: 1 Cup Low-Fat Plain Yogurt 5PM (Pre Workout) 1 ON Whey Scoop, 0.5 Cup oats and 2 Cups Skim Milk (Shake) Postwork Out: 1 Scoop ON Whey in Water 35g Dextrose in OJ 1 Scoop ON Whey (20 Minutes later) Green Tea (Anti-oxidant) 8:30PM: Lean Beef or Chicken Breast Brocoli Sweet Potato Before Bed (1 Hour Before): Fishoil Caps 1 Cup Low-Fat Cottage Cheese 1 Cup Skim Milk Totals: Cals: 4107 Fat: 97 Carbs: 497 Protien: 307 What do you think? __________________ Life is simple, get laid, pump iron, get HUGE!

09-08-2005, 04:05 AM	#13
EME Super Moderator Join Date: Mar 2005 Posts: 3,265 Recipes: 0 Rep Power: 51	For the love of God... throw some Milk in there Man!!!! Just catching up on the thread. I was going to say the exact same thing as Powerman, until I saw his post. You need more carbs!... and don't be afraid of Milk when you are bulking, especially if you are a hard gainer. You're revised version looks better Fiky. - EME __________________ PhysiqueFXonline - Online Nutrition and Training with Michael and Kendra Elias: www.MichaelandKendra.com Team Molecular Nutrition Creative Director FAME Media Group / World Natural Sports Organization Editor-In-Chief FAME Magazine www.FAMEWorldTour.com

09-08-2005, 10:20 AM	#14
Fiky Pro Stature Join Date: Jul 2005 Location: Perth, Australia Posts: 201 Recipes: 0 Rep Power: 6	Thanks EME! Well, sounds like the eating plan is all set to go... But are you guys sure I won't need to do any cardio while bulking... Not even mild walks twice a week or something...? __________________ Life is simple, get laid, pump iron, get HUGE!

09-08-2005, 10:43 AM	#15
ravadongon Audere est Facere Join Date: Apr 2005 Location: Perth, Australia Posts: 372 Recipes: 0 Rep Power: 7	Hey Fiky, Just wanted to know if you buy the whites isolated, or do that yourself. If you get them isolated what brand/where do you get them from? __________________ My Weight Training Log - http://ironmass.com/forums/showthread.php?p=112673 For Full Journal visit - http://forum.athletes.com/showthread.php?t=2466 or http://charliefrancis.com/community/...ad.php?t=11822.

09-08-2005, 12:45 PM	#18
Fiky Pro Stature Join Date: Jul 2005 Location: Perth, Australia Posts: 201 Recipes: 0 Rep Power: 6	Thank you for that GameDayDog! I was thinking something like a lite Jump rope session in the morning every 2nd day or something - But my knowledge on this little area is kinda grey (bulking and cardio)... Thanks __________________ Life is simple, get laid, pump iron, get HUGE!