View Full Version : Advice on bulk diet
Hey guys i have been trying to put on some weight and i finally sat down and wrote out everything and counted it up and i want to see what ya think so give me all ya thoughts.
5'8
150 lbs
7am 6 egg whites, 1 cup oats, pak, stak 2
10 am .5 lb turkey breast on wheat, 2 tbsp PB, 1 banana,
1 cup of oats
1 pm 8 oz chicken, 1 cup oats, 1 cup brocoli
4 pm 8 oz chicken, 1 cup corn, PB&J (sugar free jelly)
6:00 shake 1 scoop whey, 1 banana, 2 tbsp PB
m-stak, pump, and nitro
6:30 workout
8:30 nitro and 1 gatorade
9:00 shake 1 scoop whey 1 scoop casein, banana, 1 tbsp PB
i counted it up real quick and its around 2800 cals and about 45% carb, 35% prot, and 20% fat
alecto42
09-23-07, 11:18 pm
what time are you going to bed?
How old are you?
Hey guys i have been trying to put on some weight and i finally sat down and wrote out everything and counted it up and i want to see what ya think so give me all ya thoughts.
5'8
150 lbs
7am 6 egg whites, 1 cup oats, pak, stak 2
10 am .5 lb turkey breast on wheat, 2 tbsp PB, 1 banana,
1 cup of oats
1 pm 8 oz chicken, 1 cup oats, 1 cup brocoli
4 pm 8 oz chicken, 1 cup corn, PB&J (sugar free jelly)
6:00 shake 1 scoop whey, 1 banana, 2 tbsp PB
m-stak, pump, and nitro
6:30 workout
8:30 nitro and 1 gatorade
9:00 shake 1 scoop whey 1 scoop casein, banana, 1 tbsp PB
i counted it up real quick and its around 2800 cals and about 45% carb, 35% prot, and 20% fat
k first off... no solid food after your workout? That needs to be changed! Eat a solid food meal after your postworkout shake and banana.
Unless your doctor specifically said otherwise, don't be afraid of a couple of egg yolks in the morning. They will help you grow.
No beef? Its too hard to put on mass without red meat atleast once a day. Some lean ground beef or steak will do the trick. Trade in one of your chicken meals for beef.
I don't see very many omega fats. Include some olive oil and/or fatty fish (ie. salmon) a few times a week to make sure you're getting enough.
I'd also eat some oats or some other slow burning carb preworkout along with the banana to keep your energy up throughout your workout.
Meal number 4... do you mean pb&j sandwiches?
i am 24. i usually go to be around 10:30 or 11. i love red meat compared to eatin chicken all the time but steaks get expensive. I will try the whole eggs and lean ground beef. for the post workout food, how much should i eat since it is basically right before bed? and yea meal 4 is a pb&j sandwich
i am 24. i usually go to be around 10:30 or 11. i love red meat compared to eatin chicken all the time but steaks get expensive. I will try the whole eggs and lean ground beef. for the post workout food, how much should i eat since it is basically right before bed? and yea meal 4 is a pb&j sandwich
Steaks... I don't find them too expensive compared to chicken breast. I dunno how it is in your neck of the woods. Just look for deals in the flyers and stock up your freezer when you find something lol.
Before bed... doesn't matter. You gotta eat big to get big. If you're not feeding your muscles after the punishment in the gym, don't expect much in the way of size gains. I like to eat red meat postworkout, with a side of rice or sweet potato generally. I would eat atleast 60g of carbs with this meal, and 40g of protein.
Also, I didn't notice many veggies in your diet. Pack them on... do your body a favour.
alecto42
09-24-07, 1:06 am
instead of focusing on a total calorie % and intake, try to focus on the more fine print. Unlike lifting, diet comes down to a science as well as an art. We know how to get big, you hit it hard in the gym, then you eat big. But to perfect this and to find out what works for ur body, u must experiment. Look at your macro nutrients, and set a total goal for those then your calories will fall into place. Depending on scale/ mirror readings you can adjust your carb intake to accomadiate. As ive said in other posts, there is no 1 diet for everyone. There is no cookie cutter model. With that said, lets loook at your diet now knowing ur 24, and knowing ur body will be more responsive to insulin spikes due to leptin levels as you age.
Now, i'm not going to give you exactly what you should follow, but i'm going to show you how i'd set up the foods you have listed in ur diet, and how i'd have a client do them.
7am 6 egg whites, 1 cup oats, pak, stak 2
10 am .5 lb turkey breast on wheat, 2 tbsp PB, 1 banana,
1 cup of oats
1 pm 8 oz chicken, 1 cup oats, 1 cup brocoli
4 pm 8 oz chicken, (ADD A STARCHY CARB HERE, YAM/Oatmeal/Rice) 1 cup corn, PB&J (sugar free jelly)
6:00 shake 1 scoop whey, 1 banana, 2 tbsp PB **(AGAIN NO PB before working out, use your fat in other area's) (Replace the PB with oatmeal/yam/rice, you need a carb source that is of starch to sustain you through a workout) (Although PB and fat is an excellent and calorie dense source, its ability to slow down absorbtion is terrible for PRe/Post workout.
m-stak, pump, and nitro **(THATS FINE)
6:30 workout
**(REVISED) 8:30 nitro and 1 gatorade, shake, 1 scoop whey, 1 scoop casein, banana
RIGHT BEFORE BED (11ish), 1 scoop casein, 2tbs natty PB, you can prepare this in a small bowl an hour before bed, and freeze it with little water, comes out like really frozen ice cream, add some splenda/cinnamon for more taste.
NO PB (Pb, or any type of fat slows down the absorbtion of nutrients. As we all know when working out, post workout nutrition is vital, you need to intake and let your body absorb as much nutrients as you can (its like a sponge effect). Now adding fat to that meal if you think about this, pretend you are putting fat on a sponge... it will slow down the amount of water it can take.
9:00 shake 1 scoop whey 1 scoop casein, banana, 1 tbsp PB
instead of focusing on a total calorie % and intake, try to focus on the more fine print. Unlike lifting, diet comes down to a science as well as an art. We know how to get big, you hit it hard in the gym, then you eat big. But to perfect this and to find out what works for ur body, u must experiment. Look at your macro nutrients, and set a total goal for those then your calories will fall into place. Depending on scale/ mirror readings you can adjust your carb intake to accomadiate. As ive said in other posts, there is no 1 diet for everyone. There is no cookie cutter model. With that said, lets loook at your diet now knowing ur 24, and knowing ur body will be more responsive to insulin spikes due to leptin levels as you age.
Now, i'm not going to give you exactly what you should follow, but i'm going to show you how i'd set up the foods you have listed in ur diet, and how i'd have a client do them.
7am 6 egg whites, 1 cup oats, pak, stak 2
10 am .5 lb turkey breast on wheat, 2 tbsp PB, 1 banana,
1 cup of oats
1 pm 8 oz chicken, 1 cup oats, 1 cup brocoli
4 pm 8 oz chicken, (ADD A STARCHY CARB HERE, YAM/Oatmeal/Rice) 1 cup corn, PB&J (sugar free jelly)
6:00 shake 1 scoop whey, 1 banana, 2 tbsp PB **(AGAIN NO PB before working out, use your fat in other area's) (Replace the PB with oatmeal/yam/rice, you need a carb source that is of starch to sustain you through a workout) (Although PB and fat is an excellent and calorie dense source, its ability to slow down absorbtion is terrible for PRe/Post workout.
m-stak, pump, and nitro **(THATS FINE)
6:30 workout
**(REVISED) 8:30 nitro and 1 gatorade, shake, 1 scoop whey, 1 scoop casein, banana
RIGHT BEFORE BED (11ish), 1 scoop casein, 2tbs natty PB, you can prepare this in a small bowl an hour before bed, and freeze it with little water, comes out like really frozen ice cream, add some splenda/cinnamon for more taste.
NO PB (Pb, or any type of fat slows down the absorbtion of nutrients. As we all know when working out, post workout nutrition is vital, you need to intake and let your body absorb as much nutrients as you can (its like a sponge effect). Now adding fat to that meal if you think about this, pretend you are putting fat on a sponge... it will slow down the amount of water it can take.
9:00 shake 1 scoop whey 1 scoop casein, banana, 1 tbsp PB
Still no whole food postworkout?
alecto42
09-24-07, 1:22 am
Like i said, i wasnt going to change his diet in places that didnt need, just make suggestions. I would DEF if he can around 9:00 eat a whole food meal, get some lean meat in there, or if he chooses red meat(if he can afford it), perhaps some eggs, and then a carb source, such as oatmeal/potatoes/rice, as well as adding in some leafy carbs for digestion. This will also slow down the insulin spike caused by his gatorade powder or if he is using dextrose. Take some ALA with your post workout shake to help with insulin levels, since you are older.
ALA = Alpha lipoic acid.
http://en.wikipedia.org/wiki/Lipoic_acid
if you want to check into that..
As far as your PWO meal, i'd try to 2x mimic your shake, so if your getting roughly 30 grams of carbs you'd want to double that to 60g of PWO carbs coming from a starch carb. Then dont forget your before bed meal as well. (casein/PB).
A good option for PWO meal, that will be fine and cost efficient, would be to take 4oz of lean ground beef 97% = for that amount:
4.5g of Fat
25g of Protein
Then take about 4 egg whites = 16g of Protein
Cook in a pan together using PAM
When its about halfway done, take a medium sized potato (10oz) which results in 60g of Carbs, nuke in the microwave for roughly 6 minutes, dice into pieces, throw in your pan, and toss on some garlic and seasoning.
Should result in
4.5g of TOTAL FAT
45g of TOTAL PROTEIN
60g of TOTAL CARBS
hope this helps.
adidamps2
09-24-07, 1:39 am
personally i'd drop out a few tbls of PB for almonds or other nuts...to much PB for my taste...but then again if ya like it that much go for it.
other wise dont throw out the yolks and eat more red meat
alecto42
09-24-07, 1:43 am
Yolks are a great alternative and good for pricing since you are already using the eggs, almonds in bulk are a good buy, but for the most part if you can go to costco and buy their organic PB, since he earlier mentioned that he didnt have much to spend on steak, that'd be a good deal for healthy fats.
I'd also recommand getting in about 5-6g of Fish oil a day, through capsules, or through liquid (Tastes terrible).
adidamps2
09-24-07, 1:51 am
Yolks are a great alternative and good for pricing since you are already using the eggs, almonds in bulk are a good buy, but for the most part if you can go to costco and buy their organic PB, since he earlier mentioned that he didnt have much to spend on steak, that'd be a good deal for healthy fats.
I'd also recommand getting in about 5-6g of Fish oil a day, through capsules, or through liquid (Tastes terrible).
i dont know about were he is at, but 3 lbs of boneless/skinless chicken breast here will run ya about 21 bucks 3 lbs of sir loin steak run me roughly 22 bucks, not that big of a differnce here...plus liver is always an option...if you can stomach it...LOL
alecto42
09-24-07, 2:26 am
i dont know about were he is at, but 3 lbs of boneless/skinless chicken breast here will run ya about 21 bucks 3 lbs of sir loin steak run me roughly 22 bucks, not that big of a differnce here...plus liver is always an option...if you can stomach it...LOL
well i truely wish i lived where you live, i can get about 8lbs of boneless/skinless chicken breast for 19.99 at the deli, you have to buy in bulk though. But i end up freezing it, I can also buy 3lbs of flank steak for roughly 19.99.. Hey were all economists at heart, so we do what we must.
adidamps2
09-24-07, 2:32 am
well i truely wish i lived where you live, i can get about 8lbs of boneless/skinless chicken breast for 19.99 at the deli, you have to buy in bulk though. But i end up freezing it, I can also buy 3lbs of flank steak for roughly 19.99.. Hey were all economists at heart, so we do what we must.
you know what kills me is the price of eggs 5dozen eggs runs me 8 bucks, me and my family run through 5dz eggs almost every 4 days or so...hell i squash 12 ED my self..
alecto42
09-24-07, 2:41 am
you know what kills me is the price of eggs 5dozen eggs runs me 8 bucks, me and my family run through 5dz eggs almost every 4 days or so...hell i squash 12 ED my self..
haha ur tellin me, on my diet i go through about 30-40 egg whites a day... it comes out to about 200 a week.....
never_2_big
09-24-07, 5:21 am
1) Dont waste your egg yolks, eat them i'd eat all of them not just a few
2) Ease up on the chicken and turkey and substitute in some red meat, this stuff will make your grow big.
3) Pre workout meal should consist of some fast and slow digesting carbs ie. oats and some your jelly
4) post workout after your shake you need some whole food. a baked potato or 2 and a slab of steak is what i like to have.
5) find room for more vegetables as well as your essential fatty acids, these will help you out in the long run.
here ya go man, straight up, good luck
I appreciate all the help you guys have given me, and in the words of stumblin i look forward to makin the scale move!
LegendKillerJosh
09-24-07, 10:05 am
you know what kills me is the price of eggs 5dozen eggs runs me 8 bucks, me and my family run through 5dz eggs almost every 4 days or so...hell i squash 12 ED my self..
You serious? I can get a 1.5 dozen 2-pack for $1.60. 36 eggs for about 4 cents each.
lol im not even gonna start comparing grocery prices fuck i hate only havin a local store good ole bills value save... anyway. man your diet looks decent if you can stick to it the only thing id change up is maybe one of those oatmeals for a potato, shit dont chaneg it up just add a potato. there awsome man you cqan do anything with them and add them to just about anything, body fuel, youll get there dude you got lots of help, good luck
lol im not even gonna start comparing grocery prices fuck i hate only havin a local store good ole bills value save... anyway. man your diet looks decent if you can stick to it the only thing id change up is maybe one of those oatmeals for a potato, shit dont chaneg it up just add a potato. there awsome man you cqan do anything with them and add them to just about anything, body fuel, youll get there dude you got lots of help, good luck
Big H i man thanks for the encouragement. that goes for everyone else for the help, i posted a question and 15 minutes later i had people helping me not critizing me. I am new to the forum but i already love it and can see how much it is gonna help.
alecto42
09-24-07, 4:17 pm
thats what were here for, and if someone wants to go off and not help you, dont bother listening to them. More than 95% of everyone on this board is happy to help in any way possible. Hope our answers can help with your question.
stumblin54
09-24-07, 4:21 pm
I appreciate all the help you guys have given me, and in the words of stumblin i look forward to makin the scale move!
Good to hear bro, just make sure that the mirror is tellin' you good things too.
Stumblin
i was thinking about yall stressin red meat for bulkin. i have a shit load of deer meat. its typically leaner than regular beef, but it is red meat so it should be good for puttin on some weight right?
alecto42
09-24-07, 10:21 pm
i was thinking about yall stressin red meat for bulkin. i have a shit load of deer meat. its typically leaner than regular beef, but it is red meat so it should be good for puttin on some weight right?
vension/veal is an excellent choice of meat if you can get your hands on some, EXTREMELY lean, and very calorie dense
a normal serving of 3oz contains
Calories roughly 135
FAT = 2.8g
Carbs = 0
Protein = 25g
Can't go wrong with that, and thats for only 3oz, to me thats a small amount!