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josef1kr
07-25-2011, 09:31 AM
I'm starting a bulking routine in September and I have the workouts all planned out and I feel like I also have a pretty solid nutrition plan. If you've had good experience with bulking please critique it. I appreciate any comments good or bad!

Height: 6 foot 1 inch
Weight: 165 pounds
Age: 22
Estimated Calorie Maintenance: 2975
Goal: Gain 0.5-1 pound of muscle a week - 16-20+ pounds in a year

6:00AM - Pre-Workout Breakfast - 500 calories - 37g protein

Protein Shake
1 scoop ON 100% Whey Protein
2.5g ON Creatine
8 oz. 1/2% Milk
1/2 cup oatmeal
1 Banana

1 Opti-men Multivitamin + 1 Fish Oil Pill

8:30AM - Post-Workout Shake - 300 calories - 32g protein

1 scoop ON 100% Whey Protein
2.5g ON Creatine
8 oz. 1/2% Milk
1 Banana

10:00AM - Morning Snack - 400 calories - 32g protein

1 c 2% Cottage Cheese
2.5 oz Blueberries
1 c Whole Wheat Cheerios

12:30PM - Lunch - 775 calories - 37g protein

Sandwich - 320 calories - 25g protein
2 Slices Whole Wheat Bread
3 oz Turkey Lunch Meat
1 Slice 2% Milk American Cheese
1 tbs. Miracle Whip Light
Lettuce

Extras - 455 calories - 12g protein
Sun Chips
1 apple
3 oz. Carrots
8 oz. 1/2% Milk

1 Fish Oil Pill

3:30PM - Afternoon Snack - 340 calories - 40g protein

5 oz Light Tuna
2 tbs Miracle Whip Light
14 Wheat Thin Crackers

6:00PM - Dinner - Between 500-1000 calories - 40+g protein

Dinners are different every night, but they always include a quality source of protein and veggies. I also always drink a big glass of milk.

1 Fish Oil Pill

10:00PM - Before Bed Shake - 300 calories - 40g protein

1 Scoop Casein Protein
16 oz. 1/2% Milk

Daily Total: Between 3115-3615 calories - 250+g protein - Pretty close to 50/30/20 of Carb/Protein/Fat

I am open to ANY suggestions, but please have some kind of background or experience with bulking nutrition!

Holto
07-26-2011, 12:33 PM
Please elaborate on this:

"Estimated Calorie Maintenance: 2975"

Alex.V
07-26-2011, 12:36 PM
Goal: Gain 0.5-1 pound of muscle a week - 16-20+ pounds in a year[/B]


Not going to happen. Assume half that, and you won't be disappointed.

josef1kr
07-27-2011, 09:40 AM
Not going to happen. Assume half that, and you won't be disappointed.

I know that muscle growth is a very slow process. But seeing as I've never seriously lifted before and pair it with a bulking nutrition plan, wouldn't I be able to come close to gaining 1/2 pound of muscle a week if I'm using heavy compound lifts and sufficient supply of calories? That doesn't seem too unreasonable. I know that the fast you gain, over time you will gain less and less. The muscle gain curve I learned:

Beginner 1st year: 16 pounds
2nd year: 8 pounds
3rd year: 4 pounds
4th year: 2 pounds

josef1kr
07-27-2011, 09:42 AM
Please elaborate on this:

"Estimated Calorie Maintenance: 2975"

I used a bunch of different equations I found all over the internet. The Maintenance I posted was actually an average from all of them. Some sites gave me a lower number, some gave me higher. To break it down for you, my RMR was calculated at 1905 calories which is the energy I would need to do absolutely nothing all day. Then my daily activities not including my workout came to about 600 calories. That includes me walking around all day at work and at home, and any other physical activity I do outside my workouts. Then what was left was my workout calories which came to about 470 for each workout session. So then my total of 2975 would be the calories I would need to eat in a day to maintain my current weight. I feel like that's pretty accurate based on the nutrition I've been playing with the past couple weeks. When I've cut 500 from that number I usually constantly lose a pound a week (hopefully fat). Anyways, I hope this helps!

Holto
07-27-2011, 10:11 AM
I used a bunch of different equations I found all over the internet. The Maintenance I posted was actually an average from all of them. Some sites gave me a lower number, some gave me higher. To break it down for you, my RMR was calculated at 1905 calories which is the energy I would need to do absolutely nothing all day. Then my daily activities not including my workout came to about 600 calories. That includes me walking around all day at work and at home, and any other physical activity I do outside my workouts. Then what was left was my workout calories which came to about 470 for each workout session. So then my total of 2975 would be the calories I would need to eat in a day to maintain my current weight. I feel like that's pretty accurate based on the nutrition I've been playing with the past couple weeks. When I've cut 500 from that number I usually constantly lose a pound a week (hopefully fat). Anyways, I hope this helps!

Sounds like your'e on track bro!