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View Full Version : Starting a slow, healthy bulk....critique....



trojan1444
12-10-2004, 10:34 PM
Ok, right now I'm 5'9, 130 lbs. One year ago I weighed 170 lbs and was a lazy, fatass. After cleaning up my diet and doing a lot of cardio, I've lost a lot of fat.

However, now I want to build up some mass. Because I obviously wasn't always skinny, I know that I don't have a really fast metabolism, so I'm starting off with fewer calories than I know most of you say I'll need.

I'm starting off with my body weight times 16, which comes out to 2100 calories a day. Every two weeks I'm going to re-evaluate my progress (or lack thereof) and up the calories by 200 a day if I'm not seeing results.

Here's my starting diet:

9:30am - 2/3 cup oatmal
-1 scoop whey
-1/2 cup nonfat yogurt
-Egg whites
-410 calories, 43g protein, 46g carbs

12:15pm (post workout)
-2 scoops whey
-banana
-Gatorade
-360 calories, 35g protein, 46g carbs

2:15pm - Canned chicken
- 1 cup cooked Brown rice
- Olive oil
-335 calories, 30g protein, 35g carbs

4:15pm - 1/2 can tuna
-1/2 cup kidney beans
-1 cup broccoli
-235 calories, 25g protein, 29g carbs

6:15pm - 1/4 cup oatmeal, 1 tbps PB, 1 scoop whey in blender
-255 calories, 28g protein, 18g carbs

8:15pm - 1/2 can tuna
-1 cup green beans
-olive oil
-205 calories, 21g protein, 8g carbs

10:15pm - Egg beaters omelet
-1 slice low fat swiss cheese
-150 calories, 24g protein, 5g carbs

12:15 - 1/2 cup cottage cheese
-1 tbps PB
-170 calories, 22g protein, 8g carbs

TOTAL: 2100 calories, 210g protein, 190g carbs


ROUTINE: 2 days on, one day off (for cardio)
-Chest/triceps
-back/biceps
-OFF
-Legs/shoulders
-Chest triceps
-OFF
-Back/biceps
-Legs/shoulders
-OFF
-etc etc.....

I know most people will think its not enough calories, but its where I want to start and I can build up. Any other thoughts?

trojan1444
12-10-2004, 10:44 PM
Oh yeah, once I get to the store I'm going to add in Ezekiel sprouted grain bread as well as sweet potatoes for some different carbs.

Optimum08
12-10-2004, 11:56 PM
wow that is a really disciplined diet...i wish i had the time and resources to do that for myself...but with school all day i really can't eat every 2 hours and get quality protein, carbs etc. all the time like i need too...but that sounds really good but doesn't really seem much like a bulk...

Frozenmoses
12-11-2004, 12:02 AM
Looks like a good, clean bulk to me. Good luck with it.

Canadian Crippler
12-11-2004, 12:05 AM
One thing I thought I would mention; I seem to have to eat about 4500 cals just to gain 1lb a week. Yet if I do BWx16, that comes out to a little over 2600 cals. So I'm not sure how accurate that is... anyways, good luck on the diet its very strict! And if you don't find yourself gaining don't be afraid to EAT more.

Frozenmoses
12-11-2004, 12:08 AM
if you don't find yourself gaining don't be afraid to EAT more.

He speaks the truth.

trojan1444
12-11-2004, 12:23 AM
Yeah, it can really only be this strict for the next 3 weeks when i'm home for winter break...after that its back to school and its going to be tough.......

ryuage
12-11-2004, 03:45 AM
itll only be tough as you make it out to be, dont use it as an excuse.

trojan1444
12-11-2004, 11:32 AM
Well I live in a dorm and dont have anywhere to store brown rice, cauliflower, kidney beans, etc. I have a small fridge, but it won't hold that much and I can't cook it in my little microwave or my room is going to start smelling like ass (which my roommate would not like)

ryuage
12-11-2004, 11:42 AM
you cooking ass or something?

trojan1444
12-11-2004, 02:15 PM
Actually, I just thought of kinda a solution. I just bought a box of Myoplex Original MRP's, and I know they're not as good as whole food, but I figure its a good way to replace a meal or two a day when I don't have time to cook something.