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View Full Version : Skinny guy bulking - does this diet sound reasonable?



dolphin
05-04-2009, 02:27 AM
- Im 60kgs wanting to put on at least 10kgs.
- Starting Rippletoes Starting Strength Routine next week
- Below is the diet I was thinking of, I know I havent made it overly detailed but would this be sufficient?
- Also if I ate as below and put in alot of effort with my routines and sleep etc, how long do you think it would take to put on 10 kgs??????


Breakfast -

2 ground beef patties
1 egg
2 toast
some frozen spinach (but cooked)
1 cup of oats
Yoghurt
1 cup of milk
protein powder
Banana

Snack

1/2 cup of Biltong (dried meat)
2 peices of fruit

Lunch

Chicken breast
Cup of cooked rice

Snack

Protein powder
1 cup of milk
Banana
3 veggies - (carrot, cellery, tomato)

Afternoon meal

Chicken breast
2 small potatoes

Snack

Soup

Dinner

Fish or Steak or Roast
Rice and veggies

Snack

Protein powder
1 cup milk
Banana

AKMass
05-04-2009, 06:09 AM
Can't really answer your question without knowing your maintenance, as well as the macros in that diet. But if you ate that exact diet day in and day out...You'd probably never gain 10 kgs, unless that diet's cals are waaay over your maintenance. As you get heavier, your maintenance will increase also.

samadhi_smiles
05-06-2009, 02:55 PM
it looks alright I guess. Reading your breakfast makes me puke though.

jacobwh
05-06-2009, 08:31 PM
Lift hard, get about 140 grams of protein. Spike your insulin at the end of your workout with some juice, and cram a whey concentrate, then eat a granola bar. Plenty of water during the workouts. Keep a bottle of protein powder on hand to fill up if you miss a meal, cytogainer is great for carbs, calories, and protein. Eggs get old quick, drink them with orange juice makes it a ton easier. Magic bullet blender is great on the go shake maker. Casein protein at night.

You will gain doing this. If you are a hard gainer overdue your calories, you can always strip them off easier later on. I'd add a protein shake on you pre dinner snack.

dolphin
05-10-2009, 01:27 AM
thanks, I'm doing a more detailed breakdown of exactly how much protein, carbs etc.

What does Macros mean?

And why does my breakfast make you puke?

dolphin
05-10-2009, 02:04 AM
Okay here it is broken down (I havent included soup)
My maintanence would be something like --
146g protein 195g carbs 65g fat 2000 calories
(I only weight 60 kgs)

My questions are -
1. Am I overdoing it? Considering the cost of all this food if alot of it is going to go to waste (too much to properly digest etc) then I dont want to be flushing money down the toilet.

2. Am I getting a good variaty of nutrients and vitamins from this diet?

3. Is there anything else I should be considering? (I will drink 2 litre + of water a day, and a vitamin pill)

Calories Carbs Protein Fat
2 Mince patties 175 0 21 9
2 Toast 205 26 9 5
1 Egg 92 0 6 7
Spinach 100gm 33 4 4 0
Total 505 30 40 21
Oats cup 112 15 4 2
Yoghurt 100 gm 96 15 5 1
Walnuts 30 gm 185 3 4 18
Sultanas cup 165 37 1 0
Total 558 70 14 21
Rice milk 1 cup 131 23 3 3
Banana 1 105 27 1 0
Protein Powder 2 tbsp 115 0 26 1
Olive oil 15ml 121 0 0 13
Meal 1 Total 472 50 30 17
Half strip Biltong 43 0 17 0
Apple 1 72 19 0 0
Fruit 1 72 19 0 0
Meal 2 Total 187 38 17 0
1/2 chicken 223 0 35 9
Cooked Ric100gm 137 28 3 0
Meal 3 Total 360 28 38 9
Rice milk 1 cup 131 23 3 3
Banana 1 105 27 1 0
Protein Powder 2 tbsp 15 0 26 1
Olive oil 121 0 0 13

3 fresh veg 0 0 0 0
Meal 4 Total 472 50 30 17
1/2 Chicken 223 0 35 9
Small Potatoes 2 118 27 2 0
Meal 5 Total 341 27 37 9
Soup
Meal 6 Total
Fish/Meat 100 0 20 0
Veg 100 20 0 0
Meal 7 Total 200 20 20 0
Rice milk 1 cup 131 23 3 3
Banana 1 105 27 1 0
Protein Powder 2 tbsp 115 0 26 1
Olive oil 15ml 121 0 0 13
Meal 8 Total 472 50 30 17
Calories Carb Protein Fat
Grand Total 3567 365 256 111


[Edit} God dammit! it came out looking like crap!

Heres the important grand total


Grand Total - Calories 3567 Carbs 365 Protein 256 Fat 111

twm
05-10-2009, 06:40 AM
yes, you are overdoing it. if your maintenence is actually 2,000, you'll want to start no higher than 2,500 cals, imo. i suggest you start adding calories conservatively to avoid fat gain. it should be noted that online maintenance calculators are not accurate.

samadhi_smiles
05-10-2009, 07:34 AM
eating above 500 calories over your maintenance is just going to make you fat. Guys talk all the time about how hard it is to get calories in them. Well, they are most likely shooting for 5k+ calories, they have been training for years and NEED that much to gain. However, if you are just starting out and are relatively lean, then you don't need anywhere near that much. It will be quite easy to hit the 500+ mark over your maintenance the first year or so of training.

VikingWarlord
05-10-2009, 08:34 AM
eating above 500 calories over your maintenance is just going to make you fat.

First of all, I hope you're just talking about this case but, even then, this isn't likely as a complete newbie. If he's pounding calories AND pounding weights, he'll do fine. It's only a 25% increase. I usually like to tell people 20% but 25 wouldn't be bad in this case. If he starts gaining too much fat, he just backs off the calories. Seriously, bulking isn't that goddamn difficult.

I doubt his maintenance is actually 2000.

Oh, and that breakfast wouldn't make me puke but it'd make me useless for hours. That's too damn much food that early in the day.

dolphin
05-12-2009, 02:21 AM
Should I eat lots of small meals or eat huge at a few meals and snack in between?

VikingWarlord
05-12-2009, 09:58 AM
Contrary to what most people believe, it doesn't matter. There is no measurable benefit of one over the other. It's about overall consumption and your personal comfort.

dolphin
05-13-2009, 05:59 PM
Thats interesting to know. Thanks.

skinnyandhappy
05-23-2009, 12:55 PM
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called the magic vest from ebay, you wear it under any of your clothes makes

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in paded muscle t shirt

dolphin
05-23-2009, 11:34 PM
mm...
I might pass on that, but thanks for the suggestion.

skimmilk68
05-24-2009, 12:08 PM
yea i know what you are saying i was in the same situation felt

uncomfartable findng clothes that fit, but know im cool got a new thing

called the magic vest from ebay, you wear it under any of your clothes makes

you look built also thing is really comfartable, anyways check out ebay type

in paded muscle t shirt

*looks at name

you've got to be kidding me right?

dropshot001
05-24-2009, 01:06 PM
*looks at name

you've got to be kidding me right?

wow, companies will sell anything now a days