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Nights
08-29-2001, 10:06 PM
Had nothing else to do today, so I came to the hated conclusion that I need to bulk (I want fat to turn to muscle. And water to wine..), seeing as since I started working out those.. four weeks I suppose now.. I've been cutting without even knowing it. I suppose that's what I was doing seeing as I've figured it out that I was consuming little over a 1000 cals when I need 2G when not active.. Anyways, back on topic. Seeing as it was you peeps that told me 27 sets per muscle group was too much, hoping you can help me with this too. Goal is a controlled bulk. I want to gain as little fat as possible, and I know that this diet isn't complete by any means (I'm barely sitting above BMR), but I'd just like your opinions on it.

Meal 1:
2 scrambled eggs
2 slices whole wheat bread
1 tablespoon peanut butter
32.7g Pro - 29.79g Fat - 29.6g Carb = 496 cals

Meal 2:
Protein (plus) bar
24g pro - 5g fat - 39g carb = 297 cals

Meal 3:
(medium size) Chicken breast
(one minute) Fried rice
32g pro - 13g fat - 50g carbs = 460 cals

Meal 4:
whey protein
yogurt
31g pro - 7g fat - 43g carbs = 360 cals

Meal 5:
Chicken breast
1% milk
34.7g pro - 5.7g fat - 11.7g carbs = 242 cals

Meal 6:
Peach
Whey protein
yogurt
31.6g pro - 7.1g fat - 52.7g carbs = 397 cals

This gives me a grand total of 2256 cals (BMR is 2225).. The ratio is 33 pro/40 carb/26 fat (don't add up, I know).. So, what can I do to add a few hundred more cals? And what sort of food/when should it be? Is that kinda ratio good for bulking with limited fat (don't care if it takes twice as long.. well, I might. Tell me if it will..?)

B.
Also.. any suggests for convenient protein sources? Supps or anything else.. or is whey and protein bars the only way?

syntekz
08-29-2001, 10:26 PM
just curious if that is going to keep you full? not sure how much you weigh. but i weigh 175 ( gained 5 lbs!!! ) and that would just keep me hungry all day.

Meal 1:
Add about 4 scrambled eggs. ( I normally eat 2 Whole Eggs and 6 Egg whites and 2 slices of wheat toast for breakfast )

Meal 2:
Might check the types of bars you're eating. That one has tons of sugar in it. From what I've learned here; you don't really want to consume that much sugar; just makes you hungrier.

That's all I can think of. Like I said I would add some more food here and there. That's just me personally; I'm a fata**.

Maki Riddington
08-29-2001, 10:32 PM
Slow bulk=400 more cals.

Nights
08-29-2001, 10:55 PM
Yeah, I sorta assumed I'd be needing some more cals, Maki.. I was just wondering what sort, and where exactly to put them throughout the day. And MA, I weight the same as you.. I just don't get hungry (well, the last two days I've been eating hard.. but that's from boredom, I think).. I went four weeks at half that eating and never felt a desire to eat, other then those desires to eat something that doesn't exist for good reason (bacon.. mmm...) And before that, I went weeks with eating a single cookie, or a orange julius drink only each day.

So.. hunger isn't an issue. Trying to eat 6 scramble eggs (...damn) is, though. But I'll try upping that to 3 or 4 maybe.
B.

Maki Riddington
08-30-2001, 01:56 AM
Originally posted by Nights


Meal 1:
2 scrambled eggs *** Make it 4
2 slices whole wheat bread
1 tablespoon peanut butter *** Make it 2
32.7g Pro - 29.79g Fat - 29.6g Carb = 496 cals

Meal 2:
Protein (plus) bar *** Add a whole grain bagle and some flax oil
24g pro - 5g fat - 39g carb = 297 cals

Meal 3:
(medium size) Chicken breast
(one minute) Fried rice
32g pro - 13g fat - 50g carbs = 460 cals

Meal 4:
whey protein
yogurt
31g pro - 7g fat - 43g carbs = 360 cals

Meal 5:
Chicken breast
1% milk *** Add some Pasta ( 2 cups)
34.7g pro - 5.7g fat - 11.7g carbs = 242 cals

Meal 6:
Peach
Whey protein
yogurt
31.6g pro - 7.1g fat - 52.7g carbs = 397 cals

This gives me a grand total of 2256 cals (BMR is 2225).. The ratio is 33 pro/40 carb/26 fat (don't add up, I know).. So, what can I do to add a few hundred more cals? And what sort of food/when should it be? Is that kinda ratio good for bulking with limited fat (don't care if it takes twice as long.. well, I might. Tell me if it will..?)

*** Now your total is roughly around 3000 cals.

hemants
08-30-2001, 05:59 AM
I know you probably just posted this as an example but for your last meal, I would definately rotate the fruits - pear, plum, apple etc.

Maybe it's just me but I'm not a big fan of protein bars. Besides turning my poop into clay, I'd much rather get my carbs from real food. Is there any way you could take a protein shake and a bagel and some flax oil for meal 2.

Aside from that it looks good. Make sure you get plenty of the usual - water, sleep, exercise.

Nights
08-30-2001, 08:47 AM
Hemants - Not much chance of it, I'm afraid. Reason I decided to go for a protein bar (and now a bagel, thanks Maki) is 'cause that meal falls dead into class time. Is there any other form of easy protien that can be snuck into?

And with your changes, Maki, the split now goes:
Protien 216g -- 30%
Fat 85g -- 27%
Carbs 306 -- 43%
...should I be even worrying about the ratio for this kind of bulk? Or is it just so long as I don't go too low or too high on the cals I should be good? (Ooh.. and what's flax oil? Seeing as I ain't got a clue.)

B.

Wizard
08-30-2001, 08:50 AM
I think the ratios are optimal for a bulk cycle.

Nights
09-01-2001, 09:16 AM
Feeling kind of stupid, but the crosstrainer program figured out my BMR to be 225.. but then I changed my weight and other stuff around completely, and noticed it didn't change. So, I went onto that artictle by Anthony and figured it out with hard math again. Using his technique I got (rounding up 30 cals..) 1400. My AMR is going to be about 1900 (moderately active).
So, I redid my whole diet for that slow bulk (don't worry, I ain't posting it) and was just wondering if (same purpose, as little fat during the gain process as possible) I should go over the BMR or the AMR.. and by how much, really?

B.

Avatar
09-01-2001, 09:55 AM
nights how much do you weigh? 1900 seems like an awfully low AMR.

Nights
09-01-2001, 10:13 AM
Weigh 175, and I'm 5'11.. Tell me if this is right then.
66 + (6.22 x 175) + (12.7 x 71) - (6.8 x 19) = ...damn. 1927. *Looks at his work before* Think I was mixing the men and ladies formulas together before. I don't even wanna know what that says about me.

..so, my AMR will actually be 2700. Question remains, though.. Which one do I have to exceed by a few hundred for a lean bulk? (And how much is a few?)

B.

Avatar
09-01-2001, 10:40 AM
2700 sounds better. For a lean bulk I'd go about 500 over AMR so that you gain about 1lb / week. It would take a while to gain much fat if your only putting on 0.5-1.0 lb / week cause most should be muscle if you eat cleanly.