The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

Itís no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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Results 1 to 5 of 5
  1. #1
    Wannabebig New Member
    Join Date
    Mar 2009
    Posts
    2

    Bulking Diet - Please Critique

    Hi everyone, I've been lurking these forums for a while, and been struggling to put on mass. I am pretty sure the weakest link was my diet so I've made it much more formalized in an attempt to figure out exactly what I need to be eating to meet my goals. This seems to be working pretty well so far, but improvements can always be made.

    Right now I am 6'0" and about 155lbs @ 9.8% BF. This diet is designed to give me a caloric surplus of 500kcal per day which should allow me to gain about 1lb per week. I work out in the morning 5x per week between meals 1 and 2.

    This diet is designed to be very easy to make, and also portable. Right now I cook all the chicken and quinoa in advance each Sunday, so my food prep time every day is limited to blending a smoothie and the shakes and then making a sandwich when I get home from work. I am very busy, so I don't have a lot of time to spend on food prep every day, so simple easy to prepare items are key.

    I was hoping that by posting my diet I could give other people some ideas, but also get some feedback on where I could improve, I've attached the full version as a PDF, but here is a summary if you don't want to download the full thing. Any comments are appreciated.

    Summary
    Time Meal kcal fat (g) carb (g) protein (g)
    6:30a Fruit & Yogurt Smoothie 273 6 51 7
    7:30a Whey, Oats, Milk & PB Shake 456 12 45 40
    10:00a Whey, Oats, Milk & PB Shake 456 12 45 40
    12:00p Chicken & Quinoa or Brown Rice 452 13.3 30 49
    3:00p Whey, Oats, Milk & PB Shake 456 12 45 40
    6:00p Ham & Cheese Sandwich w/ Spinach Salad 707 26.2 60 53.8
    8:00p 1/4 Cup Almonds 225 18.75 6.75 6.75
    10:30p Cottage Cheese and Milk 289 6.5 18 36
    Total All Meals 3314 107 300 272
    Attached Files Attached Files

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  3. #2
    WannabeStronger Scooter's Avatar
    Join Date
    Jul 2003
    Location
    CT, USA
    Posts
    453
    You're thinking about it too much. Mircomanaging like this is great if you are successful at it, but when you have difficulty you just need to eat everything in site and not mind putting on some fat. It's a great way to break through a plateau.
    I went to Rhodestown and all I got was this high cholesterol

  4. #3
    Lifting junkie. AKMass's Avatar
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    Sep 2007
    Location
    MASSachusetts
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    969
    Diet looks decent but why are you working out 5 days a week? What's your routine like?
    5'10"
    180

    Ultra Nasty Hypertrophy journal (HCT-12)-http://www.wannabebig.com/forums/sho...rnal!-(HCT-12)

    Old My 5-3-1 Journal:http://www.wannabebig.com/forums/sho...d.php?t=132576

  5. #4
    The Flyfisher rbtrout's Avatar
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    Oct 2005
    Location
    So. Cal.
    Posts
    2,154
    Personally, I'd rearrange it for 1 less meal and make the timing more consistent. Also with the protein, oats, pb & milk shakes 3 times a day, I bet you'll have wicked gas and/or the squirts.
    Give chalk a chance.


    49 years old

    665 squat
    700 deadlift
    325 bench

  6. #5
    Wannabebig New Member
    Join Date
    Mar 2009
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    2
    Quote Originally Posted by Scooter View Post
    You're thinking about it too much. Mircomanaging like this is great if you are successful at it, but when you have difficulty you just need to eat everything in site and not mind putting on some fat. It's a great way to break through a plateau.
    I am really busy so I like to prep my meals ahead of time so I can get most of the work done on Sunday, which requires planning it out. I've been sticking to this diet for a couple weeks now with only minor variation through the week. Sometimes I eat a bit more because I get hungry (especially leg day)

    Quote Originally Posted by AKMass View Post
    Diet looks decent but why are you working out 5 days a week? What's your routine like?
    I am working out 5 times a week because I'd rather go 5 times a week for a shorter period than 3 times a week for a longer period. I workout before work so its easier to get up at a consistent time that way. Right now my split is:
    Monday - Legs
    Tuesday - Arms & Abs
    Wednesday - Shoulders
    Thursday - Back
    Friday - Chest

    Quote Originally Posted by rbtrout View Post
    Personally, I'd rearrange it for 1 less meal and make the timing more consistent. Also with the protein, oats, pb & milk shakes 3 times a day, I bet you'll have wicked gas and/or the squirts.
    Since I was a little kid I've always drank lots of milk, so I have no problem dealing with milk, whey or any other dairy. Haven't had any gas or digestive issues with this diet yet.

    Really I just want to know if I am eating enough, and the ingredients I've selected to make up the macros will work well for bulking. Seems the diet is fundamentally sound so I guess time will tell unless anyone else has some more suggestions?
    Last edited by iQuABoB; 03-09-2009 at 11:48 AM.

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