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Haaji Dont Surf
04-03-2005, 11:08 PM
This is my new bulking diet I have put together, please feel free to rip it to shreds and tell me what I should change if need be. :nod:

Meal 1: Four Large Eggs with Two Slices 100% WW Toast - 550 Calories
Meal 2: NPB Sandwhich on 100% WW - 350 Calories
Meal 3: 8oz Chicken Breast and a small Apple - 170 Calories
Meal 4: NPB Sandwich on 100% WW - 350 Calories
Meal 5: 16oz Chicken Breast and Pinto Beans - 880 Calories
Meal 6: Not sure what to put here, I figured a nice big steak and a potato?
Total: 2300

Collegekid
04-04-2005, 12:06 AM
Meal 1...I would go with less whole eggs and more egg whites. Four whole eggs is a lot of fat for one meal, even if your bulking (and I remember you were almost deciding to cut....). Also, maybe oatmeal instead of bread....

Meal 2....Not much protein in there. Make it a turkey sandwich.

Meal 3....Ok I guess

Meal 4...See comments on meal 2

Meal 5....OK

Meal 6....Depends on what time this meal is...might not want a big potato before bed.

Overall you need more calories. Also, I dunno about 6 pieces of bread in a day...mix it up a little. Have oatmeal for breakfast instead of bread.

Haaji Dont Surf
04-04-2005, 04:58 PM
Meal 1: Egg Whites and One Cup of Oatmeal - 300 Calories + Egg White Calories not yet added.
Meal 2: Turkey Sandwhich on 100% WW - 240 Calories
Meal 3: 8oz Chicken Breast and a Small Apple - 170 Calories
Meal 4: Turkey Sandwhich on 100% WW - 240 Calories
Meal 5: 16oz Chicken Breast and Pinto Beans - 880 Calories

What else can I add?? That comes out to 1830, I still need sooo much more.

Zygote
04-04-2005, 05:12 PM
Meal 1: Egg Whites and One Cup of Oatmeal - 300 Calories + Egg White Calories not yet added.
Meal 2: Turkey Sandwhich on 100% WW - 240 Calories
Meal 3: 8oz Chicken Breast and a Small Apple - 170 Calories
Meal 4: Turkey Sandwhich on 100% WW - 240 Calories
Meal 5: 16oz Chicken Breast and Pinto Beans - 880 Calories

What else can I add?? That comes out to 1830, I still need sooo much more.

Skim Milk 25g(90 calories - 8.8g protein - 0.3g fat - 13g carb as lactose) (milk sugar) + more quick oats or egg whites in a shake maybe?

Drink lots of that to make up calories.

Zygote

Haaji Dont Surf
04-04-2005, 05:17 PM
Skim Milk 25g(90 calories - 8.8g protein - 0.3g fat - 13g carb as lactose) (milk sugar) + more quick oats or egg whites in a shake maybe?

Drink lots of that to make up calories.

Zygote

How would I prepare that? :confused: Just drop it all in? :D

Oh, and also, am I eating too many beans? That last meal of 880 calories has 770 of them coming from pinto beans.

raniali
04-04-2005, 05:18 PM
i dont see a problem with the pb sandwich as your total fats are quite low now.
i also don't see how you are going to bulk on 2300 cals .. but that's just my opinion.

Haaji Dont Surf
04-04-2005, 05:19 PM
i dont see a problem with the pb sandwich as your total fats are quite low now.
i also don't see how you are going to bulk on 2300 cals .. but that's just my opinion.
Where should I add a PB sandwich in? :)

Punk In Drublic
04-04-2005, 05:35 PM
i also don't see how you are going to bulk on 2300 cals .. but that's just my opinion.

Im just going to go out on a limb here, but maybe thats the reason he wanted some help?

raniali
04-04-2005, 05:48 PM
add the pb sandwich with your chkn and apple if you feel like it. or try adding rice, potatoes, yams to your chicken for more cals. i think you need to include more fat sources (olive oil, avocado, pb or nuts for instance) and this will quickly bump your cals for the day.
add a post w/o shake ( i am assuming you are working out) for additional calories.

Haaji Dont Surf
04-04-2005, 06:02 PM
Meal 1: Five Egg Whites and One Cup of Oatmeal - 375 Calories
Meal 2: Turkey Sandwich on 100% WW and 25g of Almonds- 405 Calories
Meal 3: 8oz Chicken Breast, Small Apple, PB Sandwich - 520 Calories
Meal 4: Turkey Sandwich on 100% WW - 240 Calories
Meal 5: 16oz Chicken Breast and Pinto Beans - 880 Calories
Total: 2420

raniali
04-05-2005, 12:11 PM
try your new diet for a week or two - see if you are feeling stronger and are gaining weight. if not, then time to add some more to it.

JiggaHertz
04-05-2005, 01:34 PM
Oh, and also, am I eating too many beans? That last meal of 880 calories has 770 of them coming from pinto beans.

Where are you getting your numbers from? I'm not sure if your chicken is with or without bone/skin, cooking method etc., but fitday.com lists a 16oz w/bone skin not eaten, roasted chicken breast as 400 cals. And you'd have to eat almost 4 cups of pinto beans to get 770 cals from them. Maybe you got the numbers reversed?

Haaji Dont Surf
04-05-2005, 03:57 PM
Where are you getting your numbers from? I'm not sure if your chicken is with or without bone/skin, cooking method etc., but fitday.com lists a 16oz w/bone skin not eaten, roasted chicken breast as 400 cals. And you'd have to eat almost 4 cups of pinto beans to get 770 cals from them. Maybe you got the numbers reversed?
My chicken is boneless/skinless and says 110 calories per 112g(4oz) and the beans are 110 calories per serving and the can has six servings. (I am eating the whole can :x)

Collegekid
04-05-2005, 04:00 PM
Why is your last meal of the day so big? Your meals seem to get bigger as the day goes on, when really you want the opposite. Why eat a 900 calorie meal at night...instead eat a 500 calorie meal and spread the extra calories throughout the day. And why are you eating so many damn beans? 4 servings of beans is like 80g complex carbs.

Haaji Dont Surf
04-05-2005, 04:30 PM
Why is your last meal of the day so big? Your meals seem to get bigger as the day goes on, when really you want the opposite. Why eat a 900 calorie meal at night...instead eat a 500 calorie meal and spread the extra calories throughout the day. And why are you eating so many damn beans? 4 servings of beans is like 80g complex carbs.
Because I suck at getting a nice balanced diet together. Can I add more oatmeal and other stuff earlier in the day? Maybe have 200g of turkey on each sandwich instead of 100? I had a hard time getting 8oz of chicken in at lunch. Was a lot.

dw06wu
04-05-2005, 04:51 PM
Add like 5 meals/1.5x calories to each meal to what you got there and you are beginning to get on the right track.

Haaji Dont Surf
04-05-2005, 04:53 PM
I just put this together as breakfast...
Six Egg Whites - 132 (22 Per Egg White)
One Lage Egg - 75 Calories
One Cup Oatmeal - 300 Calories
Two tbsp natural PB - 210 Calories
Two slices 100% WW Toast - 140 Calories
Total - 857

I am working on a better pre-lunch meal and lunch right now, I am trying to stay away from a lot of bread unless there is no need to?

dw06wu
04-05-2005, 04:57 PM
I just put this together as breakfast...
Six Egg Whites - 132 (22 Per Egg White)
One Lage Egg - 75 Calories
One Cup Oatmeal - 300 Calories
Two tbsp natural PB - 210 Calories
Two slices 100% WW Toast - 140 Calories
Total - 857

I am working on a better pre-lunch meal and lunch right now, I am trying to stay away from a lot of bread unless there is no need to?
That looks way better than what you had before. Just add like 100-200 cals to each other meal you have there and you should have a pretty good diet going.

Haaji Dont Surf
04-05-2005, 05:44 PM
Meal 1:
Six Egg Whites - 132 (22 Per Egg White)
One Lage Egg - 75 Calories
One Cup Oatmeal - 300 Calories
One tbsp Cinnamon - 17 Calories
Two tbsp natural PB - 210 Calories
Two slices 100% WW Toast - 140 Calories
Small Apple - 70 Calories

Meal 2:
Turkey Sandwich on 100% WW - 240 Calories
Small Apple - 70 Calories

Meal 3:
8oz Chicken Breast - 210 Calories
Small Apple - 70 Calories
PB Sandwich - 350

Meal 4:
Turkey Sandwich on 100% WW - 240 Calories

Meal 5:
4oz Chicken Breast - 110 Calories
Two tbsp natural PB - 210 Calories


Total: 2444

Collegekid
04-05-2005, 06:16 PM
Well that's better, but I don't think there's any reason why you have to have 900 calories in your first meal and then less than 300 in all the other ones.

When I said you want your biggeset meals earlier, I didn't mean your first meal has to be like 3 times bigger than all the others.

If you're going for 2400 calories over 5 meals, why don't you just go like 600, 500, 450, 450, 450 or something?

Built
04-05-2005, 06:23 PM
Don't be afraid of another egg yolk or two - if you can spare the calories, they're very nutrient dense, and saturated animal fat is helpful for increasing test and putting on muscle mass. Bulking or cutting, my first meal of the day is always just protein and fat, although many to also include carbs such as oatmeal with their breakfast, in which case you want some fat, but perhaps not quite as much.

2400 cals isn't a lot for your size for bulking. I'm cutting on 2000 right now, and I'm a middle-aged woman who's smaller than you.

Eat up!

Haaji Dont Surf
04-05-2005, 06:44 PM
Well, my reason for smaller meals during the day is that I can not really prepare nice size meals for my day with school, so my meals would just be a lot of sandwiches if I did that. If if is ok to just eat a lot of sandwiches I would be more than glad to do so. :P By the way, I think I added way too much cinnamon to my oatmeal, I put a small spoon full and it is dark brown and loaded with spiceyness. :P

Built
04-05-2005, 06:47 PM
Just use good quality, whole-meal bread, with LOTS of filling. Read the labels to make sure the bread is a good one. Something heavy and grainy, with as little processing as possible, would be a good choice.

If you don't have a problem with fat gain, I don't see why not.

Haaji Dont Surf
04-05-2005, 06:52 PM
Just use good quality, whole-meal bread, with LOTS of filling. Read the labels to make sure the bread is a good one. Something heavy and grainy, with as little processing as possible, would be a good choice.

If you don't have a problem with fat gain, I don't see why not.
Fat gain? Eep. That scares me. I am afraid of gaining fat. I am a fast fat gainer, I just got done dropping 100 pounds or so. :(

Built
04-05-2005, 06:54 PM
Then ditch the extra carbs. Stick to protein and fat for the basis of your diet.

Built
04-05-2005, 06:55 PM
...And major chops for the fat loss!

Haaji Dont Surf
04-05-2005, 06:58 PM
Then ditch the extra carbs. Stick to protein and fat for the basis of your diet.
I am running out of ideas for easy to prepare meals for school days that are not based on sandwiches. :(

Haaji Dont Surf
04-05-2005, 06:58 PM
...And major chops for the fat loss!
Chops?

Built
04-05-2005, 07:01 PM
Congrats. That must have been a LOT of work.

Haaji Dont Surf
04-05-2005, 07:01 PM
Congrats. That must have been a LOT of work.
Oh. :P
Thanks. :)

Built
04-05-2005, 07:04 PM
How about hard boiled eggs in a baggie?

A couple of sandwiches shouldn't kill you on a bulk.

I make salad and keep it in a baggie. Crack in a can of tuna, massage in some salad dressing and you've got a meal.

And I eat a LOT of cottage cheese. But I have access to a fridge.

Haaji Dont Surf
04-05-2005, 07:05 PM
Congrats. That must have been a LOT of work.
Also, I was wondering just how much of a difference diets make? My cousin told me he ate crap for every meal (fast food, other junk) and did the same workout every other day and he was an all state power lifter benching crazy amounts.

Haaji Dont Surf
04-05-2005, 07:07 PM
How about hard boiled eggs in a baggie?

A couple of sandwiches shouldn't kill you on a bulk.

I make salad and keep it in a baggie. Crack in a can of tuna, massage in some salad dressing and you've got a meal.

And I eat a LOT of cottage cheese. But I have access to a fridge.

I could never eat hard boiled eggs I do not think. And when I eat tuna and other types of fish I nearly gag. :(

Built
04-05-2005, 07:07 PM
Depends on the person.

For me, diet is about 80% of the game. And I used to be fat, too, although it was 30 lbs, not 100.

Haaji Dont Surf
04-05-2005, 07:14 PM
Depends on the person.

For me, diet is about 80% of the game. And I used to be fat, too, although it was 30 lbs, not 100.
Well, my main reason for bulking is just because I want to get nice abs and lose the little indention in my arm from where there is no muscle. Not so much to get huge but to get nice and lean. And mainly to get the strength and endurance so that I can make it through USMC recruit training in a year. Also, I have a lot of loose skin that I would like to get rid of and figured I would have to fill it in with muscle. Would I be able to get nice abs and arms on a diet based on maintaining weight mixed with cardio and lifting for endurence and not strength?

Built
04-05-2005, 07:15 PM
How do you do lifting for endurance and not strength?

I train for size. That's how I got lean.

The "bulkiness" part is diet.

Haaji Dont Surf
04-05-2005, 07:17 PM
How do you do lifting for endurance and not strength?

I train for size. That's how I got lean.

The "bulkiness" part is diet.
Well, I heard for strength you should do two sets of six to eight reps with the max weight you can do so you reach muscle failure at about seven, and then to lift for endurence you do not use as much weight and go for more sets of higher reps. This was coming from my PE coach though, not sure how accurate it is?

Built
04-05-2005, 07:24 PM
I use an 8-12 rep range for most of my lifts - pretty standard hypertrophy ranges.

Like I said, you won't "bulk up" unless your diet is heavy AND you have good genes.

And, in many cases, unless you run a cycle.

Haaji Dont Surf
04-05-2005, 07:30 PM
I use an 8-12 rep range for most of my lifts - pretty standard hypertrophy ranges.

Like I said, you won't "bulk up" unless your diet is heavy AND you have good genes.

And, in many cases, unless you run a cycle.
If I went on just a basic three balanced meals a day diet and continued my running and pushup/situp/pullup plan, could I expect all four of those to improve and expect to see atleast some muscle growth?

Edit: And still lifting a few times a week.

dw06wu
04-05-2005, 10:51 PM
If I went on just a basic three balanced meals a day diet and continued my running and pushup/situp/pullup plan, could I expect all four of those to improve and expect to see atleast some muscle growth?

Edit: And still lifting a few times a week.
Ok I'm getting tired of this thread. Bump your damn calories to at least 3000. Eat sandwiches. Eat whatever the hell it takes. Keep it relatively clean, but you don't have to be a saint.

Haaji Dont Surf
04-05-2005, 11:26 PM
Ok I'm getting tired of this thread. Bump your damn calories to at least 3000. Eat sandwiches. Eat whatever the hell it takes. Keep it relatively clean, but you don't have to be a saint.
Hahaha, now that motivated me to keep it up. :thumbup: :nod:

Built
04-05-2005, 11:38 PM
Hehehehe...

JiggaHertz
04-06-2005, 06:34 AM
My chicken is boneless/skinless and says 110 calories per 112g(4oz) and the beans are 110 calories per serving and the can has six servings. (I am eating the whole can :x)

Aren't you eating 4 servings though, 16 oz in your OP?

danlifter
04-30-2005, 10:13 PM
im 17 and this is my bulking diet

Meal1: Breakfest 7:30
1 scoop of whey 110 calories, 1.5 grams of fat, 23 grams of protein, 3 carbs
1 cup skim milk 70 calories, 8 protein, 13 carbs
1/2cup cottage cheese 90 caloires, 16 grams of protein, 4 carbs, 1 gram of fat
Oatmeal 27 carbs, 5 grams of protein, 3 grams of fat,150 calories, 4 fiber
Shredded Wheat 15 carbs, .5 fat,70 calories
1 tsp. of glutamine
Multivitamin

Total calories-490
Total Protein-54.5
Total Carbs-62
Total Fat-6

Meal2: Lunch 10:45
Tuna Fish 38 grams of protein, 180 calories, 2 fat
1 tbs peanut butter 90 calories, 7.5 grams of fat, 4 protein
Lite whole wheat bread 35 calories, 8 carbs


Total calories-305
Total Protein-42
Total Carbs-8
Total Fat-9.5

Meal3:Pre Workout meal 2:20
1lb. bag of strawberries 37 grams of carbs, 150 calories.
1 lite 85 yogurt 6 grams of protein, 13 carbs, 80 calories., 6 fiber
1 can of tuna 19 grams of protein, 90 calories, 1 grams fat
1 piece of salmon 15 grams of protein, 3.5 grams of fat,100 calories



Total calories-420
Total Protein-40
Total Carbs-50
Total Fat-4.5

Meal4:Post Workout meal 5:20
Dextrose crystals 2.5 tbs. 29 grams of carbs, 120 calories
Maltodextrin 1/4 cup 23 grams of carbs, 95 calories
2 scoops whey protein drink 46 grams of protein, 220 calories. 4 carbs, 3 grams of fat
1 tsp of glutamine 4500 mg.
Multivitamin
5 grams creatine monohydrate



Total calories-435
Total Protein-46
Total Carbs-56
Total Fat-3 gram

Meal5:Dinner 6:10
Egg beaters 42 grams of protein, 7 carbs, 210 calories
1/2 cup of oatmeal 3 grams of fat, 27 carbs, 5 grams of protein,150 calories, 4 fiber
1 can of sliced potatoes 32 carbs,150 calories, 5 fiber
1 piece shredded wheat 15 carbs, 70 calories, .5 fat

Total calories-580
Total Protein-47
Total Carbs-61
Total Fat-3.5

Meal6: 8:30
Salmon 3.5 grams of fat, 15 protein, 100 calories
Tuna Fish 1 gram of fat, 19 protein, 90 calories



Total Calories-190
Total Protein-34
Total Carbs-
Total Fat-4.5

Meal7:Before Bed
1 cup of cottage cheese 160 calories, 30 grams of protein, 8 carbs
1.5 tbs peanut butter 135 calories, 11 grams of fat, 4 protein



ZMA PILLS

Total Calories-295
Total Protein-34
Total Carbs-8
Total Fat-11



TOTALS
Calories-2715
Protein-297 grams
Carbs-258 grams
Fat-43 grams

danlifter
05-01-2005, 12:10 PM
That is the worst bulking diet i have ever seen, why are you only eating 2300 calories if your bulking. I weighed 135 im 17 and 6 foot when i started bulking and i eat 2800 calories a day and gain about 1 to 2 lbs a week on this which is perfect. I think you need to up your calories if your serious about lifting. Your young you need more calories to grow.

ReelBigFish
05-01-2005, 01:34 PM
hey Dan. dude make your own thread. Don't go into everyone elses threads and start asking how your own diet is. Second, just becaue your bulking at 2800 cals doesn't mean someone with the same stats, if they are the same or close, will need the same amount of calories. Everyone is different. If he is gaining at 2300 then he doesn't need to eat more. But if you want to make your own thread and post up your diet I will help you out bro but dont hijack someone elses thread.

danlifter
05-01-2005, 07:20 PM
How do you make a thread

getfit
05-01-2005, 07:27 PM
do a search on the forums and choose which forum you want to start your thread either general chat- bodybuilding/fitness etc... on the top it says thread starter there you click and start a new thread if this made any sense!