View Full Version : Bulking diet

06-04-2007, 04:45 PM
Can someone please look over my diet and let me know if it is ok

My maintenance is about (2700 cals).

Meal 1
- Shake (1 cup raw oats, 1 frozen banana, 1.5 cup skim milk, 1tbsp of Peanut butter, and 1 scoop whey protein)

Meal 2
- cup of mixed nuts
- cup strawberries
- Handful of baby carrots

Meal 3
- cup pinto beans
- Canned tuna w/ 1tbsp of fat free mayo on whole wheat pita bread
- 1 apple

Meal 4
- cup strawberries
- cup mixed nuts
- Celery with 2tbsp of peanut butter

Meal 5
- Chicken Breast
- Red pototato
- White rice 2 cups

3178 cals, 93g fat, 207g protein, 391 carbs, 46g fiber

Let me know if there is anything to make this better. Thanks a lot for all the info you guys post here.


Mr. D
06-04-2007, 04:51 PM
Looks good. Maybe slowly ramp up to that total calories over a few weeks.

Which meal is your PWO nutrition?

Maybe look into adding cottage cheese before bedtime.
Also look into adding Fish Oil.

06-04-2007, 04:56 PM
if you're bulking why use fat free mayo?

what are your current stats?

06-04-2007, 04:56 PM
Thank you so much. The first meal is my pwo. I workout at 6 in the am. Should i be eating something before?

I can't eat cottage cheese. I'm a wimp. I seriously gag everytime i try. can i substitue anything else? yogurt?

I can eat the fish oil capsules. How much?

-Thanks for all the info

06-04-2007, 04:59 PM
Just thought it was better for you. SHould i be using regular?

Sorry i must not have pasted my stats. I am 5'8 150llbs. 11% bf (caliper). 22years old.

06-04-2007, 05:41 PM
Well there are two sides to the story. Some people insist on "clean" bulking(aka boring takes forever bulking). Or just plain get huge bulking. I like to eat everything in sight when bulking, and using any technique to add calories wherever I can.

I think your diet should be over 4000 cals at least, including eggs, beef, fish, and add calories in any way. such as normal mayo. add olive oil to everything you cook. grind up walnuts and throw them on spaghetti. do anything to add quality calories to your daily intake.

eat 6 or 7 meals instead of 5, and eat before the working out.

Mr. D
06-04-2007, 06:14 PM
I vote for a clean bulk aka "boring" and limiting fat gain. You should be able to walk around shirtless whether bulking or cutting.

Ramp up from 2700. Keep eating until gains are around 0.5-0.75lb a week.

You should eat something before you lift, maybe fruit and a whey shake.

Cottage cheese is not that bad. Have you tried mixing it with fruit and nuts?Or with avocado and salsa?

Yogurt isnt bad option, it has casein protein, and you could eat that with some fruit or nut before bedtime.However CC would have a better protein yield.

Fish Oil:6 to 10g a day.

06-04-2007, 06:23 PM
I vote for a clean bulk aka "boring" and limiting fat gain. You should be able to walk around shirtless whether bulking or cutting.


He weighs 150 lbs. I would agree with the slow bulk if he was 225 or so. But at 150 I think he should add as much as possible, as quick as possible.

He may also have a rapid metabolism and be one of those blessed few(who i despise) that can eat all day long and gain minimal fat while adding tons of quality muscle. I am the opposite and gain fat just from smelling food:)

Mr. D
06-04-2007, 06:25 PM
He could still add fat, if he jumps up to 4000 cals if his maintenance is 2700. Thats nearly a 50% increase.

I would stick to 20% at most and personally I would lean towards closer to 10% above maintence.

06-04-2007, 07:01 PM
So mr. D? IF i stay around 3000-3100 cals a day. That would be ok (as long as I am still gaining)? Also, how does that fat grams looks?

Mr. D
06-04-2007, 07:08 PM
Fat intake is fine. Just replace some of it with fish oil. Aim for 1/3 saturated fat, and the rest unsaturated with majority of that mono.

Fat is easy to get cals in.

Just eat enough to support lean gains. 0.5 to 0.75 lbs a week.

06-04-2007, 08:15 PM
Thanks a lot for the info!! Much appreciated

06-04-2007, 09:39 PM
looks real good, happy to see someone with acceptable amount of carbs for a change.