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Thread: The UrbanSmooth Diet! 6 Small Meals, 4,000+ Calories! BULKING! What do you think?

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    The UrbanSmooth Diet! 6 Small Meals, 4,000+ Calories! BULKING! What do you think?

    Ok, guys, I'm a 6'1, 160lb., active 22-year old male. I usually get good sleep, work all day, and then have some time to myself. Throughout the day, I can eat pretty much when I want to. I am attempting to bulk up as clean as I can, but, at a relatively fast, but not too fast pace. Here is my
    daily meal plan, with some variations from day to day. Please tell me what you think!

    Meal 1 (breakfast):
    1/2 Cup Oatmeal (150 cal, 2.5g fat, 0.5g sat. fat, 27g carbs, 5g protein)
    -1/4 Cup Raisins (130 cal, 0 fat, 31g carbs, 1g protein)
    -1 Tbsp Olive Oil (120 cal, 14g fat, 2g sat fat)
    -1 Tbsp Bob's Red Mill Natural Raw Whole Flaxseeds (53 cal, 3.6g fat, .3g sat fat, 3.6g carbs, 2g protein)

    "570" Shake:
    1/3 Cup Carnation Instant Breakfast Rich Milk Chocolate (130 cal, 1g fat, 27g carbs, 5g protein)
    1 Cup 1% Low Fat Milk (100 cal, 2.5g fat, 1.5g sat. fat, 11g carbs, 8g protein)
    1/3 Cup Saco Mix'n Drink Pure Skim Milk powder (80 cal, 0 fat, 12g carbs, 8g protein)
    1 Scoop ON 100% Whey Gold Standard Protein Powder (120 cal, 1g fat, 0.5g sat. fat, 3g carbs, 24g protein)
    3 Tbsp Carnation Malted Milk powder (90 cal, 2g fat, 1g sat fat, 15g carbs, 2g protein)
    1 Tbsp Bob's Red Mill Natural Raw Whole Flaxseeds (53 cal, 3.6g fat, .3g sat fat, 3.6g carbs, 2g protein)

    1 Orange (70 cal)
    Alive! Whole Food Vitamin
    Water

    Meal 2:
    1 Cup Better'n Eggs (Egg Whites) (120 cal, 0 fat, 24g protein)
    Veggies (broccoli, spinach, onion, and peppers mixed in)
    2 Slices Whole Wheat Bread (180 cal, 2g fat, 34g carbs, 8g protein)
    1 Banana
    1 Scoop ON 100% Whey Gold Standard Protein Powder (120 cal, 1g fat, 0.5g sat. fat, 3g carbs, 24g protein) *if pre-workout OR "430" Shake if not
    Green Tea (if pre-workout, for antioxidants to help muscles)
    Alive! Whole Food Vitamin
    Water

    Meal 3:
    2 Slices Whole Wheat Bread (180 cal, 2g fat, 34g carbs, 8g protein)
    2 Tbsp Peanut Butter (190 cal, 16g fat, 7g carbs, 8g protein)
    Kemp's Light Nonfat Yogurt (80 cal, 0 fat, 16g carbs, 7g protein)
    1 Apple or 6 Dates (about 100 cal)

    "430" Shake:
    1/3 Cup Carnation Instant Breakfast Rich Milk Chocolate (130 cal, 1g fat, 27g carbs, 5g protein)
    1 Cup 1% Low Fat Milk (100 cal, 2.5g fat, 1.5g sat. fat, 11g carbs, 8g protein)
    1/3 Cup Saco Mix'n Drink Pure Skim Milk powder (80 cal, 0 fat, 12g carbs, 8g protein)
    1 Scoop ON 100% Whey Gold Standard Protein Powder (120 cal, 1g fat, 0.5g sat. fat, 3g carbs, 24g protein)
    Alive! Whole Food Vitamin
    Water

    Meal 4: (Usually about dinner time)
    4oz. Gold'n Plump Boneless Skinless Chicken Breast Strips (100 cal, 1g fat, 0 carbs, 21g protein) OR
    4oz. Wild Ocean Caight Whole Salmon Fillet (140 cal, 4.5g fat, 1g sat. fat, 0 carbs, 24g protein)
    *cooked in extra-virgin olive oil
    Veggies (mushrooms, tomato, onions, peppers)

    "430" Shake:
    1/3 Cup Carnation Instant Breakfast Rich Milk Chocolate (130 cal, 1g fat, 27g carbs, 5g protein)
    1 Cup 1% Low Fat Milk (100 cal, 2.5g fat, 1.5g sat. fat, 11g carbs, 8g protein)
    1/3 Cup Saco Mix'n Drink Pure Skim Milk powder (80 cal, 0 fat, 12g carbs, 8g protein)
    1 Scoop ON 100% Whey Gold Standard Protein Powder (120 cal, 1g fat, 0.5g sat. fat, 3g carbs, 24g protein)
    Water

    Meal 5:
    1 Large Sweet Potato (160 cal, 0 fat, 37g carbs, 4g protein)
    1 Large Carrot (30 cal, 0 fat, 7g carbs, 1g protein)
    Kemp's Light Nonfat Yogurt (80 cal, 0 fat, 16g carbs, 7g protein)
    Water

    Meal 6:
    1 Stick Crystal Farms Cheezoids Reduced Fat String Cheese (60 cal, 3.5g fat, 2g sat. fat, 0 carbs, 7g protein)
    1/2 Cup Swiss Valley Farms Small Curd, Fat Free Cottage Cheese (80 cal, 0 fat, 6g carbs, 13g protein)
    1 Cup 1% Low Fat Milk (100 cal, 2.5g fat, 1.5g sat. fat, 11g carbs, 8g protein)
    1/3 Cup Saco Mix'n Drink Pure Skim Milk powder (80 cal, 0 fat, 12g carbs, 8g protein)

    --
    I make sure to mix in:
    1 Cup Dole Frozen Blueberries (thawed) (70 cal, 1g fat, 17g carbs)
    throughout the day with my shakes and milk.

    I use this as a snack in between meals, or even with meals:
    1/4 Cup Walnuts (200 cal, 20g fat, 2g sat. fat, 4g carbs, 5g protein)

    I usually try to make sure I get about 700 calories in per meal, so, the total number of calories is over 4,000 a day.

    Protein comes to about 300g per day, well above what I need. I need to make sure I get plenty of water with this protein overload.

    Fat comes to about 90g a day. I do make sure to mix in walnuts for a 20g intake of good fat per 1/4 cup serving!

    Carbs total about 442g per day! Make sure to mix in those superfoods: walnuts, blueberries, spinach, broccoli, and that orange!

    I also use Tamari soy sauce, another superfood, to season my salmon.
    Yogurt is a superfood.
    Oats are a superfood.
    Beans are a superfood, every now and then, I'll make taco wraps, which are tortillas wrapped over beans, cheese, lettuce, onions, tomatoes, peppers, etc.
    Green tea is a superfood.
    Turkey is a superfood, I'll make a turkey sandwich usually for my lunch break at work. I use whole wheat bread, spinach, olive oil, salad dressing/mayonaise, dill seasoning, and a slice of low-fat or no-fat cheese.

    Ok, that's enough information for now, what do you guys think?
    Last edited by UrbanSmooth; 03-28-2006 at 07:55 PM.

  2. #2
    Senior Member cphafner's Avatar
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    when do you workout during the day?
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    Sculpted by Science brickt.'s Avatar
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    Quote Originally Posted by UrbanSmooth
    Diet
    I'd lower carbs to 400 and up fats to 133, so:

    P: 300g
    C: 400g
    F: 133g
    4000
    Poo is also LBM - The Built

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    Quote Originally Posted by cphafner
    when do you workout during the day?
    If I have to work afternoon to evening, I work out an hour after I eat breakfast. If I work morning to early or mid afternoon, I work out after I get home. I get home, get a quick pre-workout meal in, wait an hour, or so, and work out.

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    Crazy enough for you, yet? I'm sure any of you kids can handle this intake.

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    Quote Originally Posted by UrbanSmooth
    Crazy enough for you, yet? I'm sure any of you kids can handle this intake.
    Are you under the impression that 4000 is alot?

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    Quote Originally Posted by Holto
    Are you under the impression that 4000 is alot?
    Yes, sir, that's the idea. I'm bulking up here. It's all about the lean muscle mass, wodie!

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    Sculpted by Science brickt.'s Avatar
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    Quote Originally Posted by UrbanSmooth
    Yes, sir, that's the idea. I'm bulking up here. It's all about the lean muscle mass, wodie!
    What Holto is referring to is: 4000 really ain't that much food, especially for some of the bigger guys around here.
    Poo is also LBM - The Built

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    Senior Member smalls's Avatar
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    So how is the weight gain going thus far? That seems like a lot of food for only 4000 cals, now I remember why I drink my cals.
    And to reiterate what brickt is saying, i'm dieting on 4500 cals, and i'm not a particulary large person. Just keep increasing those cals as you keep gaining weight.
    Diet is key, the calorie is king

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    alone are omnipotent. The slogan 'press on' has solved and always will solve the problems of the human race."
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    "If you want to look abnormal you have to eat abnormal,lol."--ST

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    Senior Member SilverYello's Avatar
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    Quote Originally Posted by UrbanSmooth
    Crazy enough for you, yet? I'm sure any of you kids can handle this intake.
    hehe He thinks everyone is a kiddie!
    Current Status: Now Attempting (any food visible) Bulk
    November 05: 198 lbs -- 23% bf
    February 06: 181lbs -- 14% bf
    Currently: 185 lbs -- 17% bf (took the summer off- but back at work)

  11. #11
    Senior Member seK's Avatar
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    I could eat 4k just for lunch np :P

  12. #12
    Senior Member SilverYello's Avatar
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    Check it out...

    Bulk Calories
    Current Status: Now Attempting (any food visible) Bulk
    November 05: 198 lbs -- 23% bf
    February 06: 181lbs -- 14% bf
    Currently: 185 lbs -- 17% bf (took the summer off- but back at work)

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    Quote Originally Posted by SilverYello
    hehe He thinks everyone is a kiddie!
    Heh, nope. Just being playful. SLAM THOSE CALORIES!!!!!

    Actually, the total comes to 4,200+. I'm not playing around here, I'm on a natural, clean, straight-up, muscle-freak, unleash-the-beast-within mass gain diet! No one and nothing will stop me! Not even death! I will make them force-feed my corpse every day!

  14. #14
    Administrator chris mason's Avatar
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    What does your training look like?

    Are you gaining weight? If so, and it is at an acceptable rate then I say leave things alone until you are no longer gaining and then bump the calories by 2-400 per day.


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    Monday - Arms
    Tuesday - Legs
    Wednesday - Shoulders, Obliques
    Thursday - Chest
    Friday - Back

    I work out my abs every other day - crunches

    Woooooooohhhh!!!!!!!!!

  16. #16
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    Quote Originally Posted by UrbanSmooth
    Monday - Arms
    Tuesday - Legs
    Wednesday - Shoulders, Obliques
    Thursday - Chest
    Friday - Back
    I'm not saying this won't work but it's pretty bad. Your hitting arms when you are freshest, you should be hitting bigger muscles monday if you take sat & sun off.

    Also you are training shoulders 3days in a row. Bad idea.

  17. #17
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    Quote Originally Posted by UrbanSmooth
    Monday - Arms
    Tuesday - Legs
    Wednesday - Shoulders, Obliques
    Thursday - Chest
    Friday - Back

    I work out my abs every other day - crunches

    Woooooooohhhh!!!!!!!!!
    I used to use this same exact workout it sucks so much my cousin got me to believe it worked. I't wasn't till I found this side that I started doing full body in one day and I've seen the best gains ever now.

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    Quote Originally Posted by method115
    It wasn't till I found this side that I started doing full body in one day.
    This is also far from ideal allthough it's better than Urban's split. Training your whole body in one session is not ideal from a hormonal perspective (cortisol) and simply having the glycogen to train heavy for the 2nd half of the session.

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    So, while still on the subject of bulking, what would be a better split?
    Last edited by UrbanSmooth; 04-14-2006 at 08:45 PM.

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    Not bad, but, say I want to focus on certain parts of my body to get them bigger? Would it be fine to add/subtract accordingly, or will this routine make daddy even bigger, but just more evenly. The routine that I've been using has been fine so, far, but, I don't want to wear out any parts of my body, or overtrain anything and supress mass gains.

  22. #22
    Risk10k Clifford Gillmore's Avatar
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    Quote Originally Posted by UrbanSmooth
    Crazy enough for you, yet? I'm sure any of you kids can handle this intake.
    I'm pretty positive I could.

  23. #23
    Cock-Diesel Bound Optimum08's Avatar
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    yes there is no set rule that says you cannot modify routines/have to follow them to a "T", i currently am running a modified westside PL'ing routine and am experiencing great power and actually hypertrophy gains as well.
    Status: Cutting...Heavily

    "Squats make the ghetto booty"-Me
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    Quote Originally Posted by Risk10k
    I'm pretty positive I could.
    Probably.

    I'm about to bump it up to 6 x 900, though. 5400.

    That's a 600-calorie protein shake + a banana and some a 1/4 cup of walnuts 6 times a day. Of course, I'll mix it up to get other nutrients.

  25. #25
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    you want seriouse food intake check one of narcissus old journals the bloke was eating 10000 cals a day at one point i believe
    my journal
    http://www.wannabebigforums.com/showthread.php?t=68545

    weight 202 - (bf around 14%)
    PR's
    Bench - 286
    deadlift - new pr on the 23/12/06 190 kilo (430 pound)
    squat - 264 ATF

    Goals

    200 pound at 10% bf by next summer

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