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Thread: Refined bulking diet - For Monday. Critique.

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  1. #1
    Senior Member Yaz's Avatar
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    I know some of you have read my post over in the Training forum. So I got votes to bulk. I am going 300 calories over my AMR. I tried to follow a 40/30/30 ratio to the best of my ability, and this is what I came up with:

    #1 Breakfast - 7:00a

    1 1/2 Cup Oatmeal - 450 Calories, 9g Fat, 81g Carbohydrates, 15g Protein
    1 Scoop Protein Powder - 110 Calories, 1.5g Fat, 2g Carbohydrates, 22g Protein

    Calories: 560
    Fat: 10.5g
    Carbs: 83g
    Protein: 37g

    #2 AM Snack - 10:30a

    2 Whole Eggs - 140 Calories, 9g Fat, 2g Carbohydrates, 12g Protein
    2 Slices Whole Wheat Bread - 140 Calories, 2g Fat, 22g Carbohydrates, 8g Protein

    Calories: 280
    Fat: 11g
    Carbs: 24g
    Protein: 20g

    #3 Lunch - 12:00p

    2 Slices Whole Wheat Bread - 140 Calories, 2g Fat, 22g Carbohydrates, 8g Protein
    1 Can Albacore Tuna - 175 Calories, 2.5g Fat, 0g Carbohydrates, 37.5g Protein
    11 Oz. Whole Potatoes - 160 Calories, 0g Fat, 26g Carbohydrates, 2g Protein

    Calories: 475
    Fat: 4.5g
    Carbs: 48g
    Protein: 47.5g

    #4 PM Snack - 3:00p

    1 Cup Oatmeal - 300 Calories, 6g Fat, 54g Carbohydrates, 10g Protein
    2 Tbsp. Natural PB - 200 Calories, 16g Fat, 7g Carbohydrates, 7g Protein

    Calories: 500
    Fat: 22g
    Carbs: 61g
    Protein: 17g

    #5 Dinner - 5:00p

    4 Oz. Extra Lean Ground Beef - 264 Calories, 19.3g Fat, 0g Carbohydrates, 21g Protein
    2 Slices Whole Wheat Bread - 140 Calories, 2g Fat, 22g Carbohydrates, 8g Protein
    1 Cup Kidney Beans - 220 Calories, 1g Fat, 40g Carbohydrates, 14g Protein

    Calories: 624
    Fat: 22.3g
    Carbs: 62g
    Protein: 43g

    (6:00p-7:00p - Train)

    #6 Post Lift, Bed Time

    Isopure MRP - 300 Calories, 0g Fat, 25g Carbohydrates, 50g Protein
    Phosphagen HP - 140 Calories, 0g Fat, 33g Carbohydrates, 0g Protein

    Calories: 440
    Fat: 0g
    Carbs: 58g
    Protein: 50g

    .........................................................................................

    So what do you think? I plan to add another 300 calories or so if I don't gain on that.
    Last edited by Yaz; 04-18-2001 at 08:43 PM.

  2. #2
    Senior Member Cackerot69's Avatar
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    Eat more.

  3. #3
    Senior Member Yaz's Avatar
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    I don't have a mad metabolic rate like you man.

    But what do you suggest I add there?

  4. #4
    Senior Member Cackerot69's Avatar
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    #1 Breakfast - 7:00a

    1 1/2 Cup Oatmeal - 450 Calories, 9g Fat, 81g Carbohydrates, 15g Protein
    1 Scoop Protein Powder - 110 Calories, 1.5g Fat, 2g Carbohydrates, 22g Protein

    Calories: 560
    Fat: 10.5g
    Carbs: 83g
    Protein: 37g

    Add another scoop of whey, although you have 37g of protein in there, only 22 of it is complete. Add a tablespoon of EFA.

    #2 AM Snack - 10:30a

    2 Whole Eggs - 140 Calories, 9g Fat, 2g Carbohydrates, 12g Protein
    2 Slices Whole Wheat Bread - 140 Calories, 2g Fat, 22g Carbohydrates, 8g Protein

    Calories: 280
    Fat: 11g
    Carbs: 24g
    Protein: 20g

    More food here. Add a bagel to get the carbs up above 70g. Add another whole egg and a few whites to get the protein up to 40g or so.

    #3 Lunch - 12:00p

    2 Slices Whole Wheat Bread - 140 Calories, 2g Fat, 22g Carbohydrates, 8g Protein
    1 Can Albacore Tuna - 175 Calories, 2.5g Fat, 0g Carbohydrates, 37.5g Protein
    11 Oz. Whole Potatoes - 160 Calories, 0g Fat, 26g Carbohydrates, 2g Protein

    Calories: 475
    Fat: 4.5g
    Carbs: 48g
    Protein: 47.5g

    Add some more carbs, up to 70g here too. Add a tablespoon of EFA.

    #4 PM Snack - 3:00p

    1 Cup Oatmeal - 300 Calories, 6g Fat, 54g Carbohydrates, 10g Protein
    2 Tbsp. Natural PB - 200 Calories, 16g Fat, 7g Carbohydrates, 7g Protein

    Calories: 500
    Fat: 22g
    Carbs: 61g
    Protein: 17g

    ADD PROTEIN. 30g of complete protein (meat products) each meal, mimimum!

    #5 Dinner - 5:00p

    4 Oz. Extra Lean Ground Beef - 264 Calories, 19.3g Fat, 0g Carbohydrates, 21g Protein
    2 Slices Whole Wheat Bread - 140 Calories, 2g Fat, 22g Carbohydrates, 8g Protein
    1 Cup Kidney Beans - 220 Calories, 1g Fat, 40g Carbohydrates, 14g Protein

    Calories: 624
    Fat: 22.3g
    Carbs: 62g
    Protein: 43g

    This one is great.

    #6 Post Lift, Bed Time

    Isopure MRP - 300 Calories, 0g Fat, 25g Carbohydrates, 50g Protein
    Phosphagen HP - 140 Calories, 0g Fat, 33g Carbohydrates, 0g Protein

    Calories: 440
    Fat: 0g
    Carbs: 58g
    Protein: 50g

    Add 1-2 tablespoons of EFA. Add 20-30g of complex carbs.

    Just some additional things, add a multivitamin and a calcium supplement, since you don't have any dairy in your diet.
    Last edited by Cackerot69; 04-18-2001 at 09:14 PM.

  5. #5
    Senior Member Yaz's Avatar
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    I take GNC Mega Man 2x/day.

  6. #6
    Senior Member Yaz's Avatar
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    Then this is what we're looking at:

    -

    #1 Breakfast - 7:00a

    1 1/2 Cups Oatmeal
    2 Scoops Protein Powder

    #2 AM Snack - 10:30a

    3 Whole Eggs
    3 Egg Whites
    2 Multigrain Bagels


    #3 Lunch - 12:00p

    2 Slices Whole Wheat Bread
    1/2 Cup Brown Rice
    1 Can Albacore Tuna
    11 Oz. Whole Potatoes
    1 Tbsp. Flax Seed Oil


    #4 PM Snack - 3:00p

    1 Cup Oatmeal
    2 Tbsp. Natural PB
    4 Oz. Extra Lean Ground Beef


    #5 Dinner - 5:00p

    4 Oz. Extra Lean Ground Beef
    2 Slices Whole Wheat Bread
    1 Cup Kidney Beans


    #6 Post Lift, Bed Time

    Isopure MRP
    Phosphagen HP
    1 Tbsp. Flax Seed Oil

  7. #7
    Senior Member Cackerot69's Avatar
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    Perfect.

  8. #8
    Cardio bunny Alex.V's Avatar
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    You'd better train like a mofo, Yaz. That's some serious food.

  9. #9
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    Switch breakfast and meal 2. You want a good amount of real food as soon as you wake up...save the whey bull**** for meal 2. AND, IMO 3.5 hrs is too long in between meals. I like to go with 2.5

    LOL @ belial calling that "some serious food".


    Is it any coincidence, that people that eat little amounts of food, have little amounts of muscle?

  10. #10
    Geordie The_Chicken_Daddy's Avatar
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    Talkign fat in the post training meal is not always a good idea(slows absorbtion), but if it's your bedtime meal then fair enough.
    "Geordie/'d3c:di/n. & adj. Brit colloq. n. 1 a native of Tyneside. 2 the dialect spoken on Tyneside. adj. of or relating to Tyneside, its people, or its dialect. [the name George + -IE]

  11. #11
    Cardio bunny Alex.V's Avatar
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    Zat a diss, beercan?

    I eat around 3500 cals a day; my diet's pretty similar (less mayo and bagels, more oatmeal, tho). i just meant "serious" as in that's not a half-assed meal plan by any means, and considering this is a first bulking cycle, it'll be a bit of a shock. Yaz, prepare to grow like a weed.

  12. #12
    Senior Member Yaz's Avatar
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    I was wondering about the EFA in the last meal too, myself.

    And that is some real serious food. Especially for me. I didn't even used to eat half that much. Grocery shopping this week is going to be focking hell.

    Though I can get 16 oz. 85% Lean Ground Beef for about $1.20. I will be eating about 8 oz per day, so... erhm, that's about $5-6 on red meat per week. Not too shabby. Tuna is the most expensive thing for me.

    Gotta love Aldi's.
    Last edited by Yaz; 04-19-2001 at 03:34 PM.

  13. #13
    Geordie The_Chicken_Daddy's Avatar
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    Tuna! Expensive! Are you for real!

    I can get 1 tin (200g) for 0.25!

    That's like 60 cents i think!
    "Geordie/'d3c:di/n. & adj. Brit colloq. n. 1 a native of Tyneside. 2 the dialect spoken on Tyneside. adj. of or relating to Tyneside, its people, or its dialect. [the name George + -IE]

  14. #14
    Senior Member Yaz's Avatar
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    The chunk light or whatever is cheaper than the Albacore, which I prefer. Albacore is like $0.99/can at the cheapest store around here. And as far as time goes on the eating schedule, that is according to:

    Wake up
    AM Break At Work
    Lunch
    PM Break At Work
    Return Home, Dinner
    After Training

    ... Not a whole lot I can do about the time frame.
    Last edited by Yaz; 04-19-2001 at 05:49 PM.

  15. #15
    Senior Member Yaz's Avatar
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    I just noticed something. I have close to 30g saturated fat every day in my bulking diet.

    Is that healthy?

  16. #16
    Cardio bunny Alex.V's Avatar
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    Wouldn't sweat it. They say no more than 20 grams a day. That's for a normal human on a 2000 calorie diet.

    *adopts best imposing voice*

    WE ARE NOT NORMAL HUMANS.



    With any sorta red meat in your diet, and eating over 3000 cals a day, it would be hard not to have that much. Chances are, a lot of sedentary americans eat twice that in a day.

  17. #17
    Senior Member Yaz's Avatar
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    Look at a lot of sedentary americans, too. Ugh.

  18. #18
    bone crusher
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    well in the southeast u.s. they sure know one thing and thats how to get fat!

  19. #19
    Cardio bunny Alex.V's Avatar
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    The land of hush puppies and grits. Fat fuel.

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