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New guy87
03-26-2006, 11:02 PM
Before I ask, I wanna say this is a AWSOME SITE, very good information :).

I been working on a bulking diet...

This is my bulking diet. Please let me know what ya think. I really want to start planning but I want to get the diet plan out of the way, So this is it:

(im 5'9, and 150lbs)

Time 6:30 Meal 1: 1/2 cup of oat with 240ml lowfat milk, 6eggs white, Banana, Almonds, multiviamin

Time 8:40 Meal 2 : Weight gainer (True-mass)

Time 10:50 Meal 3: Chicken breast (grill) 2 wholegrain bread and lettues /slice of tomatoe, banana, Multiviamin

Time 1:40 Meal 4: 1/2 cup of oat with 240ml lowfat milk OR banana and wheat bread.... whey protein shake (water), Almonds, L-glutamine (5g)

Time 2:40 Workout (Frankie Mass Workout)

Time 3:40 Meal 5: (Post workout meal) Whey protein, L-glutamine, 25g dextrose
25g maltodextrin


Time 4:40 Meal 6: Chicken breast (grill), Brown rice, Selection of veg



Time 7:00 Meal 7: Whey shake in water, udos oil 25ml

Aproximated Calories 3,050
Protein 280g

Sidior
03-26-2006, 11:58 PM
summons built....

but a few initial questions...
1) is it working for you right now?
2) do you fitday, if not www.fitday.com put all your food in there (easier for ppl to critique your diet if it is there)
3) what does your routine look like?

Built
03-27-2006, 12:38 AM
Nothing to add.

Oh, except ditch glutamine and spend the money on food.

New guy87
03-27-2006, 09:03 PM
Thks so much for the reply :). This is my mass workout its a 5X5

DAY 1 ? PULL

Deadlifts or Power Cleans
Barbell Rows, Dumbbell Rows, or Wide Grip Chins
Barbell Curls, Close Grip Underhand Chins, or Hammer Curls

DAY 2 ? PUSH

Incline or Flat Barbell or Dumbbell Bench Press
Barbell or Dumbbell Shoulder Presses
Tricep Dips or Close Grip Bench Press

DAY 3 ? LEGS

Front or Back Squats
Barbell or Dumbbell Stiff Leg Deadlifts
Calf Raises (3x12) - only if a seriously lagging bodypart
Weighted Crunches or Weighted Hanging Leg Raises (3x12)



I havent started the diet but I will next week :). I was curious base on this diet if you was to add more food what would you add in there? please say no fish (Its nasty lol:) )

Keith
03-27-2006, 09:36 PM
I would try and add more calories in there if you could. Your protein intake is great but if your bulking, try to consume more calories. For your meal 7, instead of just adding water, try adding a heaping table spoon of peanut butter, some honey (your preference on how much) and even ice cream if you want. Im not sure how that would taste if you have vanilla whey. I have chocolate and it tastes amazing. Throughout the day sometime, you may want to snack on mixed nuts or peanut butter sandwich.

New guy87
03-27-2006, 09:59 PM
Thks for reply :) but im very curious, I today weighted myself and im actually 145 lbs, for a bulking diet, how much calories should I be consuming? 3,500? Sorry if i sound annoying this will be my first bulking diet :). Im currently on a cutting diet and lost over 20lbs, im sooo happy with my progress so far, I just cant wait to start this diet soon (maybe next week) :)

Built
03-27-2006, 09:59 PM
Start with 500 over your maintenance.

Edited to add: props on the successful cut!

New guy87
03-27-2006, 10:10 PM
Thks built :) and for all the help

Built
03-27-2006, 11:01 PM
You're welcome - good luck!

Plan to gain about 5 lbs a month. Much more than that, and you'll likely just gain excess bodyfat. Track your weight, monitor your diet.

UrbanSmooth
03-28-2006, 08:55 PM
How about adding a few high-calorie protein shakes through out your day to really pack on the calories? I'm about to hook you up!


"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)

I just totally pimped your protein shake!

New guy87
04-01-2006, 10:32 AM
Sry for late reply..... thks for the shake ingredients :)

New guy87
04-01-2006, 10:50 AM
But one thing been bothering me, im 145 lbs (5'9)now and still got fat distrbuted around my body like my chest and a little in front of my stomach. Base on online search; 18 calories per pound is the ideal calorie for bulkin... since im 145lbs that will be a total of 2610 calories a day...shouldnt i be decreasin instead of increasin?.....if this 18 calories per pound is bs, sry for the post, just want to make sure :)

cphafner
04-01-2006, 12:37 PM
I agree with built, ditch the glute. I would add more carbs to your post w/o shake.

WORLD
04-02-2006, 09:04 PM
Hey if you ever get bored of the same old snacks, try eating some nuts and a peanut butter sandwich with some fruit on the side, like Keith said. I would throw in a can on tuna too. As for exact calories, Built's the lady to listen to ;)

UrbanSmooth
04-02-2006, 09:16 PM
High-calorie protein shakes go down smooth and easy. :cool: