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Jeffreyk
07-24-2006, 06:31 AM
What are your thoughts on this bulking diet I've constructed. My goal is to transition from the triathelete back to my 220lb lean football frome from 5 years ago and hopefully be on stage in 15 months...as you ccan see, I've been accustomed to a 2,500 cal diet with a crazy amount of training which lead to an eating disoreder, exercise obsession and severe weight loss. Tell me how I can improve: Want this to be as lean as possible, as my biggest fear to overcome is the lost of abs........


Monday July 22, 2006
530am - Height 6'2. Weight 160lbs, 7-8%bf

BCAAS (NO TIME FOR A SHAKE PRE) - USUALLY 2 SCOOPS CASEIN, 1TB PB

530AM BIS
7 SET (2 WARMS) 6-12REPS, STRAIGHT BAR CURLS
3 SETS SEATED DBELL CURLS - SUPERSET W/ SINGLE DBELL PREACHERS 3 SETS
1 SET (DROP SET) - ROPE CURLS, 20, 15, 10,10
4 SETS STANDING AB CRUNCH
15 MINUTES COOLDOWN, 2.5 SPEED - 11.0 INCLINE (HAM, GLUTE WORK)

715
3/4 CUP OATS
1 CUP BLUBERIES
12 EGG WHITES
1 SCOOP DYNMATIZE PROTEIN
CREATINE, B-6, BCOMPLEX, ARGENINE, GLUTAMINE,
LARGE COFFEE

930
1 CUP OATS
12 EGG WHITES
1 SCOOP ISS CASEIN

PLAN:
11:30-NOON
6OZ COOKED WW PASTA
8 OZ CHICKEN
LARGE LARGE SALAD

2PM (MISSED THIS MEAL, CLIENT MEETING + I'M TRAINING AT 430) WILL GET IT IN TOMORROW!!!
8OZ FLANK STEAK AND SALMON
HANDFULL OF ALMONDS

3PM (FROZEN)
2 SCOOPS CASEIN PROTEIN
1TB PB, HANDFUL OF ALMONDS

TRAIN 5:30PM (5PM TODAY) CHEST - 50 MINUTES INTENSE

6:30/post (6PM)
1 scoop whey
50 g dextrose
50 gram from musselmans pie filling(chocolate, banana, or vanilla)


7:15 (7PM)
50 grams dextrose
1 cup oats
1 scoops whey

8:30 (8PM)
3 whole eggs, 9 egg whites (4 OZ SALMON INSTEAD OF WHOLE EGGS)
CUP DRY MEASURED BROWN RICE

10 pm (9:30PM)
1 scoop blend cup almonds, 5OZ DRY CURD COTTAGE CHEESE.

BED = IMMIDIATELY AFTER - DAMN THAT'S A TON OF CALORIES IN 3 HOURS!!

Unreal
07-24-2006, 07:42 AM
So you train Biceps then chest? Post your whole routine because if that is what your doing then you need some serious help.

bicepsforyou
07-24-2006, 08:22 AM
When is the best time to work out

KingWilder
07-24-2006, 08:46 AM
when you feel you have the most energy/what fits your schedule...there is no golden time to work out

I prefer the afternoon currently because of my schedule...if I had everything my way, I'd probably work out around 10 or 11 am

ddegroff
07-24-2006, 09:35 AM
What are your macros? (CHO's, PRO, FAT) Total cals?

Do you track on fitday.com (http://www.fitday.com/)?

Jeffreyk
07-24-2006, 12:46 PM
What are your macros? (CHO's, PRO, FAT) Total cals?

Do you track on fitday.com (http://www.fitday.com/)?
PROTEIN CARBS FAT
700AM
3/4 CUP OATS 4.5 40.5 4.5 225
(3/4 cup egg whites) 36 4 1 105
1SCOOP WHEY 22 4 2 150
1 CUP BLUEBERRIES 0 21 0.5 81
1/2 CUP SKIM/COFFEE 4 1 0 50
66.5 70.5 0 8 611
10AM
1 CUP OATS 7 54 4.5 300
12 EGG WHITES 12 3 0 90
1 SCOOP CASEIN 25 4 2 160

44 0 61 0 6.5 550

NOON
8OZ CHICKEN 51 0 8 370
6OZ PASTA COOKED 8 48 3 225
LARGE SALAD, VEGIES--- 3 30 2 200
62 78 13 795

2PM
8OZ FLANK/SALMON 47 0 14 330
1 TB FLAX 0 0 14 120
47 0 0 28 450

4PM
2 SCOOPS CASEIN 50 8 4 380
1TB PB 4 3 8 95

54 11 0 12 475
TRAIN 5:30-630

6:30
1 SCOOP WHEY 22 4 2 150
50G DEXTROSE (12tsp) 0 48 0 180
50G MUSSCLEMANS PIE FILLING 0 40 1 160
22 92 0 3 490

7:15
1 SCOOP WHEY 22 4 2 150
50G DEXTROSE(12tsp) 0 48 0 180
1 CUP OATS 3 55 3 300
25 0 107 0 5 630

830
1/2 CUP DRY BROWN RICE 5 45 2 217
4OZ CHICKEN, 4OZ SALMON 55 0 10 325
60 45 0 12 542

10PM
1 CUP COTTAGE CHEESE 20 3 1 160
20 almonds and peanuts 6 6 16 175
1 SCOOP CASEIN 20 2 3 130
1 CUP SKIM--- 8 1 15 125
34 0 9 0 34 430

389.50 - 366.50 - 116.50 4,343.00
389.50 366.50 116.50 4,343.00
my training is on point, not the problem...it's my diet I'd like critqued....Personally, i think its on point too...just wanted some input

sCaRz*Of*PaiN
07-24-2006, 01:46 PM
If your training sucks, that needs to be critiqued as well.


389.50 - 366.50 - 116.50 4,343.00Why did you write this twice? o.O

ddegroff
07-24-2006, 02:44 PM
Looks good, its hard to tell if your on point from just posting what your eating (why I wanted your macro's). Going from 2500 cals to 4343 cals can lead to some fat gain depending on how fast you up the cals.


as my biggest fear to overcome is the lost of abs........

The more cals you eat over maintenance will lead to more fat gain. If your worried about losing your abs do a "slow, clean" bulk. Go 100 or so cals over maintenance and add till you gain 1lb per week. Keep adding cals as needed.

Jeffreyk
07-25-2006, 06:19 AM
Been on the diet to a tee for 9 days. The scale (once a week) shows me at 164.5 today, up from 159-160 9 days ago. I'd say I found a good caloric intake without fat gain, thoughts??


MY trainer told me to add in a banana first thing in the morning and remove the blueberris for a more caloric food and one that is needed first thing in the am to kickstart the body.

He also uses 8-10 rice cakes, or a few nutragrain bars, with his dext. and whey, oats shakes postworkout for the quick carbs. His theory is that he doesnt care what I use as my carb source pw, as long as it's fast acting, and meets the requirements of 40g of protein, 80g of carbs. Then an additional 80 in my 2nd pw meal, and cut back to 50 before bed. Thoughts?

don't want to overanalyze, just a friendly debate. Thoughts?

sCaRz*Of*PaiN
07-25-2006, 02:02 PM
Why did you post this twice? And why would you want to remove the blueberries? They're full of antioxidants.

Jeffreyk
07-26-2006, 07:05 AM
Why did you post this twice? And why would you want to remove the blueberries? They're full of antioxidants.
Sorry if I posted it twice...

My diet calls for one fruit in the am...so, my thoughts were either blueberried (about 15) strawberries, 1 cup or a medium banana.....want to keep within the caloric count, but not sure what to use. Which do you prefer...it all goes in to my shake anyways..are 15 blueberries (approx) nd a med. banana comprable?

Stumprrp
07-26-2006, 07:26 AM
if your bulking a little extra fruit wont hurt at all, put em both!

Jeffreyk
07-27-2006, 06:19 AM
I want to stay as lean as possible....notice I said, as possible....I realize its impossible to do both, but making it semi lean shouldnt be too hard, right?

Who uses fruit?

Jeffreyk
07-27-2006, 11:25 AM
if I was to jump on 300mg of cyp a week, would u ramp the cals or keep em where they are at?

Jeffreyk
07-28-2006, 06:25 AM
Maybe I should consider HRT?

Jeffreyk
07-31-2006, 05:46 AM
Well, two weeks in and I am about 4-5 pounds heavier...would have thought it would be more, no? I upped my cardio on the weekends, but kept it to once a week during m-f. Also, have missed a few meals here and there. THis week I need to get em all in, damn!

Jeffreyk
07-31-2006, 05:46 AM
Well, two weeks in and I am about 4-5 pounds heavier...would have thought it would be more, no? I upped my cardio on the weekends, but kept it to once a week during m-f. Also, have missed a few meals here and there. THis week I need to get em all in, damn!

Jeffreyk
08-01-2006, 05:51 AM
Down a pound today...bizzare cause every day I've been up .5-1lb...guess it'll happen though. Does this mean the diet is right on? When I get all the meals in I am 1-2lbs heavier each day...if I miss a meal or two like yesterday, I fall 1-2lbs...is this just water or is it typical?

Unreal
08-01-2006, 06:42 AM
Don't worry about day to day. Your weight will flucuate. Look at the progress over a week. 1-2lbs a day is too much. Shoot for 1lb a week.

KingWilder
08-01-2006, 07:59 AM
yeah, check at the same time every week

I always check my weight/progress Monday morning when I wake up after I pee

mikej
08-10-2006, 04:25 PM
Don't worry about day to day. Your weight will flucuate. Look at the progress over a week. 1-2lbs a day is too much. Shoot for 1lb a week.

If you HAVE to weigh yourself every day, that's OK. (I do.) BUT you absolutely CANNOT look at day 1 and compare to day 2 and have it be meaningful.

If you want to track your daily weight, taken at the same time of day and under the same conditions, then fine. Just be sure to plot it out and look at the trend of the line. Otherwise you're just making yourself crazy.

Jeffreyk
08-14-2006, 06:54 AM
** 2 cheat meals a week ** - 1 hour - all you can eat, just dont get sick!

730
OATS 1.25 CUP
(1/4 raw oats)
2 TB OF PB
EGG WHITES 9
EGGS 3


10
OATS 1 CUP
CHX 6 OZ
PINEAPPLE 1 CUP



1230-130 CHIKEN 60Z
YAM 10 OZ
HUGE SALAD!

PRE TRAIN
300-330 CASEIN 2 SCOOPS
PB 2TB

5:30 TRAIN

6:30:00 CREAMERY RICE 3 SERV
WHEY 2.5 SCOOPS


730
GATORADE 3 TB
VANILLA
VANIALL BLEND 50

800 BROWN RICE 3 SERV
6OZ ROGUHY
ASPARAGUS 8

PREBED FLANK 8OZ
WHITES 4

Stumprrp
08-14-2006, 09:08 AM
diet looks very clean and very solid. im impressed you can follow that every day. ace !

Jeffreyk
08-14-2006, 11:14 AM
diet looks very clean and very solid. im impressed you can follow that every day. ace !
thanx brutha...two cheat meals a week haus......that gets me through it!

Jeffreyk
08-14-2006, 01:21 PM
these goof balls on antoher fitness board (most are from uk) claim my pw meals have too many cals/carbs....they say im eating too much from training to bed...........

Jeffreyk
08-15-2006, 05:57 AM
DAMN, made some changes, reduce a tad carbs pw, more fats....looks like you guys were right, but still seems like a ton.......thoughts?

730 (60 CARBS, 40G PRO, 15G FAT)
OATS 1 CUP (IS THIS ONE CUP OR 1.25???)
1 TB OF PB
EGG WHITES 9
EGGS 1


10 (73 CARBS, 55 PRO)
OATS 1 CUP
CHX 6 OZ (cooked)
PINEAPPLE 1 CUP or LARGE BANANA?


1230-130 (60 CARBS, 50 PRO)
CHIKEN 60Z
YAM 10 OZ
HUGE SALAD!

PRE TRAIN (50G PRO, 18G FAT)
300-330 CASEIN 2 SCOOPS
PB 2TB

5:30 TRAIN

6:30:00 AM (25 PRO, 60G CARBS)
3 SERVINGS GATORADE
1 SCOOP PROTEIN
1 SERV. CREATINE, 1 SERV GLUTAMINE

700 (100G CARBS, 55 PRO)
CREAMERY RICE 3 SERV
WHEY 2.5 SCOOPS
OR
10 RICE CAKES
WHEY 2.5 SCOOPS


800 (80G CARBS, 50G PRO)
BROWN RICE 3 SERV
6OZ ROGUHY
ASPARAGUS 8

930 (28G FAT, 50G PRO)
PREBED
(CUBE STEAK) OR FLANK 8OZ
WHITES 4

9:45 BED!