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View Full Version : My bulk diet - advice & tips welcome



SaintGJR
03-19-2007, 03:35 AM
Hi there everyone.

Im starting a bulk and just want to check my diet if that is ok.

Im pretty light - i am 6ft and around 165lbs at the moment - what is the best advice for someone of my stats - im fairly new to training - maybe around 3-4 months training.

Im currently eating around 3800 calories each day with around -

I know the cals may be a bit high but i at least will be giving myself a good chance to grow, no? and fat can always be cut afterwards. All clean food anyway.

45/35/20 C/P/F

I vary foods so i generally eat in the main are -

Carbs -Weetabix oats bread rice pasta

Proteins - Chicken steak egg whites turkey

Fats - Flax udos nuts Natty PB oily fish fish oil caps

Thanks.

Jeffreyk
03-19-2007, 06:30 AM
cals arent high....whats the overall diet look like?

SaintGJR
03-19-2007, 06:50 AM
Ok well typical day -

Meal 1 - 4 weetabix and 400 grams egg whites - 51 carbs, 48 pro
Meal 2 - 200g chicken & 20ml flax - 44 pro, 20 fat
Meal 3 - 80g rice & 200g turkey - 60 carbs, 44 pro
Meal 4 - 250 cottage cheese & 30g almonds - 40 pro, 20 fat
Pre workout - 3 weetabix
PWO - 6 weetabix & 50 g whey - 76 carbs, 40 pro
PPWO - 100g rice & 200 g steak - 76 carbs, 46 pro.

Hows that look?

I do supplement with omega 3 fish oil caps too during the day for increased fat intake.

SaintGJR
03-20-2007, 01:34 AM
Anymore input please guys?

Built
03-20-2007, 01:53 AM
Don't pay attention to the ratio of macronutrients to total calories - dose them to your LBM. Increase your fish oil - read issue one of Get Built to see why I say this.

What are your grams of protein, carb, and fat? Are you gaining?

Auddasea
03-20-2007, 02:03 AM
My advice...

EAT MORE!!!

SaintGJR
03-20-2007, 02:25 AM
I have gained about 1-1.5 kilos in 4 weeks or so - is that enough or...? i would have thought the initial gain would be more water and glycogen.

Auddasea - how much you think i should aim for?

i_man45
03-20-2007, 02:27 AM
NO-explode is the don of all supplements :D

SaintGJR
03-20-2007, 03:05 AM
I would much rather eat cals than drink them.

Jeffreyk
03-20-2007, 06:21 AM
Ok well typical day -

Meal 1 - 4 weetabix and 400 grams egg whites - 51 carbs, 48 pro
Meal 2 - 200g chicken & 20ml flax - 44 pro, 20 fat
Meal 3 - 80g rice & 200g turkey - 60 carbs, 44 pro
Meal 4 - 250 cottage cheese & 30g almonds - 40 pro, 20 fat
Pre workout - 3 weetabix
PWO - 6 weetabix & 50 g whey - 76 carbs, 40 pro
PPWO - 100g rice & 200 g steak - 76 carbs, 46 pro.

Hows that look?

I do supplement with omega 3 fish oil caps too during the day for increased fat intake.

just double it......

Auddasea
03-20-2007, 08:40 AM
Saint on a bulk i would personally shoot for nothing under 4,000 cals..
A lot of it has to do with your current height and body weight though...

I once read an article here and it said..."If you want to be a 200 pound man, eat like a 200 pound man" << Best quote for bulking in my opinion.

SaintGJR
03-20-2007, 08:51 AM
That is true and very good advice so thank you for that - it makes excellent sense - i would rather eat 4000 cals and gain more than limit to 3200 and no gain if that makes sense.

Auddasea
03-20-2007, 08:58 AM
Makes perfect sense...

If your gonna do it, might as well do it big...
Nothing worth doing, is worth doing half assed bud..

But keep us informed, were glad to help..and I hope your gains get going for you

SaintGJR
03-20-2007, 09:30 AM
Thank you - that is good of you to say.

Thanks again for the top advice.

Jeffreyk
03-20-2007, 09:33 AM
good luck

SaintGJR
03-20-2007, 09:35 AM
Thanks Jeff.

JPW
03-20-2007, 10:10 AM
you need to eat around 4125 + calories

SaintGJR
03-20-2007, 11:22 AM
Really - that many - i didnt realise.

Jeffreyk
03-20-2007, 11:38 AM
you need to eat around 4125 + calories

woooooooo...thats a ton!

SaintGJR
03-20-2007, 12:32 PM
Is it good to eat that much - will it do my bulking good?

WORLD
03-20-2007, 12:41 PM
No one should tell you how much cals you should be eating. Your body composition is different. Whats your bf%, how many cals do you burn every day? and so on. Theres tonnes of different formulas to calculate the amount of cals you need to take in, but there's no better way then testing it out for yourself.
If your not gaining, lets say 1 lb a week, then increase your calorie intake. Do this until you find the perfect number. Make sure you keep your intake consistent every day so you can truly compare your results.

And Train Smart!!!

Good luck.

Jeffreyk
03-20-2007, 03:57 PM
very few need that many at your size......its fine if your dont mind getting a lil soft...tis al