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View Full Version : The UrbanSmooth Diet! 6 Small Meals, 4,000+ Calories! BULKING! What do you think?



UrbanSmooth
03-24-2006, 07:42 PM
Ok, guys, I'm a 6'1, 160lb., active 22-year old male. I usually get good sleep, work all day, and then have some time to myself. Throughout the day, I can eat pretty much when I want to. I am attempting to bulk up as clean as I can, but, at a relatively fast, but not too fast pace. Here is my
daily meal plan, with some variations from day to day. Please tell me what you think!

Meal 1 (breakfast):
1/2 Cup Oatmeal (150 cal, 2.5g fat, 0.5g sat. fat, 27g carbs, 5g protein)
-1/4 Cup Raisins (130 cal, 0 fat, 31g carbs, 1g protein)
-1 Tbsp Olive Oil (120 cal, 14g fat, 2g sat fat)
-1 Tbsp Bob's Red Mill Natural Raw Whole Flaxseeds (53 cal, 3.6g fat, .3g sat fat, 3.6g carbs, 2g protein)

"570" Shake:
1/3 Cup Carnation Instant Breakfast Rich Milk Chocolate (130 cal, 1g fat, 27g carbs, 5g protein)
1 Cup 1% Low Fat Milk (100 cal, 2.5g fat, 1.5g sat. fat, 11g carbs, 8g protein)
1/3 Cup Saco Mix'n Drink Pure Skim Milk powder (80 cal, 0 fat, 12g carbs, 8g protein)
1 Scoop ON 100% Whey Gold Standard Protein Powder (120 cal, 1g fat, 0.5g sat. fat, 3g carbs, 24g protein)
3 Tbsp Carnation Malted Milk powder (90 cal, 2g fat, 1g sat fat, 15g carbs, 2g protein)
1 Tbsp Bob's Red Mill Natural Raw Whole Flaxseeds (53 cal, 3.6g fat, .3g sat fat, 3.6g carbs, 2g protein)

1 Orange (70 cal)
Alive! Whole Food Vitamin
Water

Meal 2:
1 Cup Better'n Eggs (Egg Whites) (120 cal, 0 fat, 24g protein)
Veggies (broccoli, spinach, onion, and peppers mixed in)
2 Slices Whole Wheat Bread (180 cal, 2g fat, 34g carbs, 8g protein)
1 Banana
1 Scoop ON 100% Whey Gold Standard Protein Powder (120 cal, 1g fat, 0.5g sat. fat, 3g carbs, 24g protein) *if pre-workout OR "430" Shake if not
Green Tea (if pre-workout, for antioxidants to help muscles)
Alive! Whole Food Vitamin
Water

Meal 3:
2 Slices Whole Wheat Bread (180 cal, 2g fat, 34g carbs, 8g protein)
2 Tbsp Peanut Butter (190 cal, 16g fat, 7g carbs, 8g protein)
Kemp's Light Nonfat Yogurt (80 cal, 0 fat, 16g carbs, 7g protein)
1 Apple or 6 Dates (about 100 cal)

"430" Shake:
1/3 Cup Carnation Instant Breakfast Rich Milk Chocolate (130 cal, 1g fat, 27g carbs, 5g protein)
1 Cup 1% Low Fat Milk (100 cal, 2.5g fat, 1.5g sat. fat, 11g carbs, 8g protein)
1/3 Cup Saco Mix'n Drink Pure Skim Milk powder (80 cal, 0 fat, 12g carbs, 8g protein)
1 Scoop ON 100% Whey Gold Standard Protein Powder (120 cal, 1g fat, 0.5g sat. fat, 3g carbs, 24g protein)
Alive! Whole Food Vitamin
Water

Meal 4: (Usually about dinner time)
4oz. Gold'n Plump Boneless Skinless Chicken Breast Strips (100 cal, 1g fat, 0 carbs, 21g protein) OR
4oz. Wild Ocean Caight Whole Salmon Fillet (140 cal, 4.5g fat, 1g sat. fat, 0 carbs, 24g protein)
*cooked in extra-virgin olive oil
Veggies (mushrooms, tomato, onions, peppers)

"430" Shake:
1/3 Cup Carnation Instant Breakfast Rich Milk Chocolate (130 cal, 1g fat, 27g carbs, 5g protein)
1 Cup 1% Low Fat Milk (100 cal, 2.5g fat, 1.5g sat. fat, 11g carbs, 8g protein)
1/3 Cup Saco Mix'n Drink Pure Skim Milk powder (80 cal, 0 fat, 12g carbs, 8g protein)
1 Scoop ON 100% Whey Gold Standard Protein Powder (120 cal, 1g fat, 0.5g sat. fat, 3g carbs, 24g protein)
Water

Meal 5:
1 Large Sweet Potato (160 cal, 0 fat, 37g carbs, 4g protein)
1 Large Carrot (30 cal, 0 fat, 7g carbs, 1g protein)
Kemp's Light Nonfat Yogurt (80 cal, 0 fat, 16g carbs, 7g protein)
Water

Meal 6:
1 Stick Crystal Farms Cheezoids Reduced Fat String Cheese (60 cal, 3.5g fat, 2g sat. fat, 0 carbs, 7g protein)
1/2 Cup Swiss Valley Farms Small Curd, Fat Free Cottage Cheese (80 cal, 0 fat, 6g carbs, 13g protein)
1 Cup 1% Low Fat Milk (100 cal, 2.5g fat, 1.5g sat. fat, 11g carbs, 8g protein)
1/3 Cup Saco Mix'n Drink Pure Skim Milk powder (80 cal, 0 fat, 12g carbs, 8g protein)

--
I make sure to mix in:
1 Cup Dole Frozen Blueberries (thawed) (70 cal, 1g fat, 17g carbs)
throughout the day with my shakes and milk.

I use this as a snack in between meals, or even with meals:
1/4 Cup Walnuts (200 cal, 20g fat, 2g sat. fat, 4g carbs, 5g protein)

I usually try to make sure I get about 700 calories in per meal, so, the total number of calories is over 4,000 a day.

Protein comes to about 300g per day, well above what I need. I need to make sure I get plenty of water with this protein overload.

Fat comes to about 90g a day. I do make sure to mix in walnuts for a 20g intake of good fat per 1/4 cup serving!

Carbs total about 442g per day! Make sure to mix in those superfoods: walnuts, blueberries, spinach, broccoli, and that orange!

I also use Tamari soy sauce, another superfood, to season my salmon.
Yogurt is a superfood.
Oats are a superfood.
Beans are a superfood, every now and then, I'll make taco wraps, which are tortillas wrapped over beans, cheese, lettuce, onions, tomatoes, peppers, etc.
Green tea is a superfood.
Turkey is a superfood, I'll make a turkey sandwich usually for my lunch break at work. I use whole wheat bread, spinach, olive oil, salad dressing/mayonaise, dill seasoning, and a slice of low-fat or no-fat cheese.

Ok, that's enough information for now, what do you guys think?

cphafner
03-24-2006, 07:49 PM
when do you workout during the day?

brickt.
03-24-2006, 07:59 PM
Diet

I'd lower carbs to 400 and up fats to 133, so:

P: 300g
C: 400g
F: 133g
4000

UrbanSmooth
03-24-2006, 08:20 PM
when do you workout during the day?

If I have to work afternoon to evening, I work out an hour after I eat breakfast. If I work morning to early or mid afternoon, I work out after I get home. I get home, get a quick pre-workout meal in, wait an hour, or so, and work out.

UrbanSmooth
03-25-2006, 10:31 PM
Crazy enough for you, yet? I'm sure any of you kids can handle this intake.

Holto
03-26-2006, 09:19 AM
Crazy enough for you, yet? I'm sure any of you kids can handle this intake.

Are you under the impression that 4000 is alot?

UrbanSmooth
03-26-2006, 07:49 PM
Are you under the impression that 4000 is alot?

Yes, sir, that's the idea. I'm bulking up here. It's all about the lean muscle mass, wodie!

brickt.
03-27-2006, 02:12 AM
Yes, sir, that's the idea. I'm bulking up here. It's all about the lean muscle mass, wodie!

What Holto is referring to is: 4000 really ain't that much food, especially for some of the bigger guys around here.

smalls
03-27-2006, 02:17 AM
So how is the weight gain going thus far? That seems like a lot of food for only 4000 cals, now I remember why I drink my cals.
And to reiterate what brickt is saying, i'm dieting on 4500 cals, and i'm not a particulary large person. Just keep increasing those cals as you keep gaining weight.

SilverYello
03-27-2006, 07:12 AM
Crazy enough for you, yet? I'm sure any of you kids can handle this intake.

hehe :p He thinks everyone is a kiddie!

seK
03-27-2006, 05:48 PM
I could eat 4k just for lunch np :P

SilverYello
03-27-2006, 06:29 PM
Check it out...

Bulk Calories (http://www.wannabebigforums.com/showthread.php?t=75276)

UrbanSmooth
03-28-2006, 02:34 PM
hehe :p He thinks everyone is a kiddie!

Heh, nope. Just being playful. SLAM THOSE CALORIES!!!!!

Actually, the total comes to 4,200+. I'm not playing around here, I'm on a natural, clean, straight-up, muscle-freak, unleash-the-beast-within mass gain diet! No one and nothing will stop me! Not even death! I will make them force-feed my corpse every day!

chris mason
04-11-2006, 07:51 AM
What does your training look like?

Are you gaining weight? If so, and it is at an acceptable rate then I say leave things alone until you are no longer gaining and then bump the calories by 2-400 per day.

UrbanSmooth
04-13-2006, 11:53 AM
Monday - Arms
Tuesday - Legs
Wednesday - Shoulders, Obliques
Thursday - Chest
Friday - Back

I work out my abs every other day - crunches

Woooooooohhhh!!!!!!!!!

Holto
04-13-2006, 12:08 PM
Monday - Arms
Tuesday - Legs
Wednesday - Shoulders, Obliques
Thursday - Chest
Friday - Back



I'm not saying this won't work but it's pretty bad. Your hitting arms when you are freshest, you should be hitting bigger muscles monday if you take sat & sun off.

Also you are training shoulders 3days in a row. Bad idea.

method115
04-13-2006, 12:40 PM
Monday - Arms
Tuesday - Legs
Wednesday - Shoulders, Obliques
Thursday - Chest
Friday - Back

I work out my abs every other day - crunches

Woooooooohhhh!!!!!!!!!

I used to use this same exact workout it sucks so much my cousin got me to believe it worked. I't wasn't till I found this side that I started doing full body in one day and I've seen the best gains ever now.

Holto
04-13-2006, 12:54 PM
It wasn't till I found this side that I started doing full body in one day.

This is also far from ideal allthough it's better than Urban's split. Training your whole body in one session is not ideal from a hormonal perspective (cortisol) and simply having the glycogen to train heavy for the 2nd half of the session.

UrbanSmooth
04-14-2006, 08:44 PM
So, while still on the subject of bulking, what would be a better split?

RedSpikeyThing
04-14-2006, 09:31 PM
WBB1:
http://www.wannabebig.com/article.php?articleid=25

UrbanSmooth
04-14-2006, 10:05 PM
Not bad, but, say I want to focus on certain parts of my body to get them bigger? Would it be fine to add/subtract accordingly, or will this routine make daddy even bigger, but just more evenly. The routine that I've been using has been fine so, far, but, I don't want to wear out any parts of my body, or overtrain anything and supress mass gains. :read:

Clifford Gillmore
04-15-2006, 12:38 AM
Crazy enough for you, yet? I'm sure any of you kids can handle this intake.

I'm pretty positive I could.

Optimum08
04-15-2006, 11:21 AM
yes there is no set rule that says you cannot modify routines/have to follow them to a "T", i currently am running a modified westside PL'ing routine and am experiencing great power and actually hypertrophy gains as well.

UrbanSmooth
04-15-2006, 02:42 PM
I'm pretty positive I could.

Probably.

I'm about to bump it up to 6 x 900, though. 5400.

That's a 600-calorie protein shake + a banana and some a 1/4 cup of walnuts 6 times a day. Of course, I'll mix it up to get other nutrients.

HILL
04-15-2006, 02:57 PM
you want seriouse food intake check one of narcissus old journals the bloke was eating 10000 cals a day at one point i believe

UrbanSmooth
04-15-2006, 05:55 PM
How big did the bloke get?

betastas
04-15-2006, 06:19 PM
Damn big to be eating 10,000 and not getting loaded with fat. I read it before, it's very good. Something like 300 lbs, or under that after the cut. Maybe I have them confused, but a lot more than many of us need.

UrbanSmooth
04-17-2006, 07:23 PM
What's very good? The diet?

UrbanSmooth
04-18-2006, 05:34 PM
I think your diet sucks, Smooth. It's time to bump it up to 5500+ calories a day. Also, add natty peanut butter and whole wheat/rolled oat bagels. You need to do this for yourself, man. BULK!:shoot: