View Full Version : Would appreciate suggestions on a bulking diet?

01-07-2002, 02:52 PM
Hi, I'm relatively new to weightlifting seeing as how I did it on and off for a year, but never really stuck to it. I'm interested in doing a bulking diet for about 4 months, and I think I've got a good one planned out. I know about most supplements and the only things I'm taking are protein powder and flax oil capsules.

Basic Stats: 5'11, 172 lbs, 17 years old. Looking to gain as much lean mass as possible and don't really mind how much fat I gain (I do want a relatively clean bulk though). For a routine, I'm using a modified version of the Wanna Be Big routine (the first one) and plan on doing cardio twice a week (swimming). The main thing to note, however, is that I have to drag 3 (meals 2, 3, 4) of these meals with me throughout the day, so they can't always be things that need refrigeration.

Anyway, here is my current diet plan. Keep in mind I want to do as much serious growing as possible. Please help me out with suggestions on additions, subtractions, or improvements

the total stats are:
calories: 3131.9 carb: 369.2 g prot: 212.5 g fat: 83.6 g
Basically 50% carb, 25% prot, 25% fat.

meal #1 (6:00 am) [pre-workout]
2/3 cup oatmeal
1 scoop protein
total - calories: 320 carb: 43.3 g prot: 25.9 g fat: 5 g

meal #2 (9:00 am) [post workout shake]
milk(2 cups)
peanut butter (1 tbsp)
2/3 cup oatmeal
total - calories: 772.5 carb: 108.2 g prot: 39.6 g fat: 21.3 g

meal #3 (noon)
tuna sandwich (w/mayo)
raisins (42g)
total- calories: 500.4 carb: 69 g prot: 35.2 g fat: 9.9 g

meal #4 (3:30 pm)
peanuts (2 ounces)
brown rice (1 cup)
total- calories: 659 carb: 56.6 g prot: 43.4 g fat: 15 g

meal #5 (6:30 pm)
chicken breast (x2)
brown rice (1 cup)
total- calories: 599 carb: 79 g prot: 43 g fat: 18.5 g

meal #6 (9:30 pm) [right before bed]
2xeggs (jumbo,whole)
2xegg whites
carrots (1 cup)
flax oil
total - calories: 281 carb: 13.1 g prot: 25.4 g fat: 13.9 g

Thanks, any suggestions would be greatly appreciated.

01-07-2002, 02:58 PM
I would say to get rid of the raisins in that third meal, if you are eating the tuna on bread, your carbs will be sufficient, maybe you could add a fat source or something, ie-almonds. I think your calories look pretty good, just use the 200 calorie rule, if you put on 2 much fat, drop by 200, if you want to gain more rapidly add 200.

01-07-2002, 05:36 PM
Yeah, I guess I could drop the raisins. I have mayo in the sandwich so the fat intake is decent.

Anything else I might want to change?

01-08-2002, 06:21 AM

I have put on 20 pounds in 2 months (150 to 170 pounds). I plan to stick to this diet until March 1 when I will be around 180. Then I will cut back to 170 to loose some of the fat. Remember when you are bulking it is OK to have some of the stuff that will put on a little fat as well. It is very hard if not impossible to gain a complete lean mass.

7 AM
1/2 pack Myoplex Mass (500 cals, 33g Protein, vitamins in each pack)

10 AM
2 or 3 whole eggs

1 PM
Chicken or Beef
Cottage Cheese (This stuff is actually loaded with Protiein)

Trail Mix Snack (Lots of Nuts - good fat & cals)

Beef or Chicken

Peanut Butter

1/2 pack Myoplex Mass
ZMA (500 mg Magnesium, 30 mg Zinc, 10 mg B6) - good for testosterone increase while sleeping. Growth hormone kicks in about 90 minutes after falling asleep.

:D :D

01-08-2002, 09:49 AM
There is no substitute for red meat when bulking. When I started bulking a while back, I ate a huge roast beef sandwich and a steak every day. It's a great calorie/protein/fat rich food for putting on size.