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View Full Version : My (cleaner) bulking diet



thajeepster
03-07-2005, 01:00 AM
Im about 5-10 150lbs, work out 4 days a week m/t, off wed, th/f, off sat/sun. I workout for about an hour each day, im in the marines, so i have to do cardio at least 3 mornings a week for around 45 min to an hour. Been around 2300 cals for a while, and am making some gains, but I want to step it up a notch or two.

Breakfast :

1 cup (96g) oat bran
1 cup egg beaters (omelet w/ 1 slice ff cheese, 120g mushrooms, 1 cup spinach)
3 fish oil capsules

415 cals 75g carbs 49g protein 10g fat

Mid Morning/Pre Workout

Homemade protein bar

303 cals 40g carbs 33g protein 10g fat

PWO

shake

322 cals 46g carbs 29g protein 4.5g fat

PWO Meal

Turkey Burger on Ezekial Bun w/ ff mayo
3 fish oil capsules

362 cals 42g carbs 40g protein 7g fat

Dinner

140g Chicken Breast (raw measure)
300g Mixed veggies
75g (dry) Brown Basmati Rice

503 cals 73g carbs 42g protein 4g fat

Snack

Salad
100g chicken breast (raw measure)

195 cals 15g carbs 30g protein 2g fat

Pre Bed Meal

Protein Pudding (1.5 cups cottage cheese blended with 1 package sf jello, and chilled)
1 tbsp natty pb

330 cals 12g carbs 44g protein 11g fat

Totals

2460 cals 301g carbs 267g protein 48g fat

Now most of this is not counting fiber carbs... and the oat bran debate also is screwing up my macros...

So what do you guys think?

CrazyK
03-07-2005, 01:06 AM
Your totals are fine, and your fats seem to be comings from ok places. Maybe up the carbs a bit in your post workout shake. Other than that it seems great.

thajeepster
03-07-2005, 01:28 AM
sounds good... maybe I'll throw in a fruit or something... im gonna see how this one works first though.

Vido
03-07-2005, 02:05 AM
FAT IS TOO LOW...you've heard this before.

thajeepster
03-07-2005, 09:16 AM
damn... i added in the fish oils and pb... guess i could down some more... Do you think its pretty clean though? Does it matter that some meals are smaller 300-350 cals where as others are up around 500?

ryuage
03-07-2005, 10:30 AM
you must eat exactly the same amount of calories at each meal or you will risk losing all your muscle.

Vido
03-07-2005, 01:06 PM
damn... i added in the fish oils and pb... guess i could down some more...

I wouldn't go lower than about 80g


Do you think its pretty clean though?

Yes


Does it matter that some meals are smaller 300-350 cals where as others are up around 500?

Nope, it's all good

AllUp
03-07-2005, 01:23 PM
you must eat exactly the same amount of calories at each meal or you will risk losing all your muscle.
d***, lol.
:P

AllUp
03-07-2005, 01:34 PM
Clean diet, although you could raise the fat a bit as vido noted. I'd aim for about 15-20% (92g-123g) fat, of this <=20% of the fat should be saturated. The diet you put up shows about 8% fat in the diet. Up that s*** homie. =D

thajeepster
03-07-2005, 01:51 PM
thanks for the input guys, im gonna re work my fat intake... Im sure i can squeeze in a few tbsp's of flax in there somewhere.

CrazyK
03-07-2005, 02:40 PM
FAT IS TOO LOW...you've heard this before.
lol, oh yeah I forget that he's not on gear. Gear=Less need for fat.

dw06wu
03-07-2005, 02:57 PM
I would eat at least like 700 more calories a day. If that is you in your avatar, you look pretty cut up. I doubt you will take on any fat due to your frequent training schedule in the marines. Both your low fat problem and low calorie problem can be solved by natural peanut butter. Lots of tasty gooey natural peanut butter. Mmm, I think I'm gonna go make myself a sammich.

edit: sandwich update: damn that was good.

Collegekid
03-07-2005, 03:26 PM
I don't get it, his current diet has 18% fat...that's pretty standard isn't it.

Guido
03-07-2005, 03:32 PM
2,300 cals per day is definitely not enough.

betastas
03-07-2005, 03:39 PM
I'm 145 lbs, not in the marines, and I cut on 1850 a day. I would suggest a definate UPPAGE of the food intake. My maintenance was around 2600 calories (maybe 2500, I'm not too picky). I would say up those calories, you're diet is nice and clean, so maybe increase the portion size. If you can't eat any more food, I would suggest making more shakes. It's easy to drink liquids when you're full, moreso than eat food.

Vido
03-07-2005, 03:54 PM
I don't get it, his current diet has 18% fat...that's pretty standard isn't it.

20-30% is "standard", but when you're eating that few calories macros need to be adjusted accordingly. In other words, there's sort of "baseline" levels of fat and protein that one shouldn't dip below imo. If you're eating that few calories unfortunately there just isn't much room for carbs.