[rolex2136]

Not sure if im posting this in the right place lol. But im 16, and im trying to bulk up. im 155lbs, max bench- 235...basically i lift more then my weight. and i just need a good BULK diet. I think alot of people have a problem sorting a good diet out..so this post may help more then just me. So can anyone please help me with a diet?

[CJW521]

im in the same boat as you

[LIFTBIG18]

Originally Posted by rolex2136

Not sure if im posting this in the right place lol. But im 16, and im trying to bulk up. im 155lbs, max bench- 235...basically i lift more then my weight. and i just need a good BULK diet. I think alot of people have a problem sorting a good diet out..so this post may help more then just me. So can anyone please help me with a diet?

take a look at this site

Weight Gain Calculator

see if that helps, then you can pick your macros off of that...i recommend eating lots of lean protein, moderate amounts of good carbs i.e sweet potatoes, brown rice, oats and helathy fats

[Zack]

Read the Bulking Primer.... type it in a search here and you'll find it. You'll be as big as you wanna be soon enough brah.

[mikeh40+]

Originally Posted by ZackKnight

Read the Bulking Primer.... type it in a search here and you'll find it. You'll be as big as you wanna be soon enough brah.

right on zack,
here is the link for the bulking primer just in case you missed it in the nutrition section
BULKING PRIMER

[Zack]

Thanks Mike. I wasn't quite sure where it was

reps dude!

[mikeh40+]

Originally Posted by ZackKnight

Thanks Mike. I wasn't quite sure where it was

reps dude!

lol, no problem bro

[kurtlane]

I got this from a magazine. Its worked time after time again for me. These foods are the foundation of a solid mass-gain meal plan. It means eating, then eating the same thing again, day after day, but nothing beats an eternally drab diet like seeing bona fide results. The magazine has three months worth of diet, but I put the first month on here. If you stick to it you will gain mass and not the lumpy kind that accumulates around your midsection.

Specifically, you'll eat 20-21 calories per pound of bodyweight, or about 3,700 calories, per day. (Note: These diets are designed for a i8o-pound guy but should suffice for those between 160 and zoo pounds. If you're above or below this range, use relative amounts to adjust the food intake for your body-weight.) Your protein consumption will hit almost 2 grams per pound of bodyweight, or about 36o grams, and your carbohydrate numbers will match this. You fat intake will be about 0.5 grams per pound of body weight.

MONTH 1
TOTALS: 3,731 calories, 359 g protein, 380 g carbs, 86 g fat

BEFORE BREAKFAST
scoop whey protein (mix in water)
medium banana

BREAKFAST
3 whole eggs + 3 egg whites
470 g porridge

MORNING SNACK
225 g low-fat cottage cheese +
155 g sliced pineapple

LUNCH
225 g turkey deli meat
4 slices wholemeal bread (make sandwiches; feel free to add low-fat mayo and/or mustard)
300 g green salad +
Tbsp. low-fat balsamic vinaigrette

PREWORKOUT SNACK
scoop whey protein (mix in water) large apple

POSTWORKOUT SNACK
2 scoops whey protein +
1 scoop casein protein (mix in water)
medium plain bagel + 2 Tbsp. jam

DINNER
225 g rump steak
large sweet potato
155 g chopped broccoli, cooked
30o g green salad +
2 Tbsp. salad dressing (olive oil and vinegar)

NIGHTTIME SNACK
25 g walnuts
2 scoops casein protein


REST DAY MEAL PLAN
TOTALS: 2,941 calories, 303 g protein, '72 g carbs, 113 g fat

BEFORE BREAKFAST
scoop whey protein (mix in water) medium banana

BREAKFAST
3 whole eggs + 3 egg whites
235 g porridge

LATE-MORNING SNACK
scoop whey protein (mix in water)
235 g porridge

LUNCH
tin white tuna +
112 g cottage cheese
300 g green salad +
Tbsp. salad dressing (olive oil and vinegar) 6o g muesli

MIDDAY SNACK
scoop whey protein +
scoop casein protein (mix in water) 25 g mixed nuts

DINNER
250 g salmon
310 g chopped broccoli, cooked 30o g green salad +
1/2 avocado +
1 Tbsp. salad dressing (olive oil and vinegar)

NIGHTTIME SNACK
2 scoops casein protein
(mix in water)

It goes on to say
>> If your biceps and thighs have increased in size but your waist has stayed the same, keep following the diet outlined for the first month.
>> If your biceps and thighs have increased in size but your waist has decreased, switch to Mass Plan B.
>> If your biceps, thighs and waist have all increased, switch to Mass Plan C.

If you want to see the other plans let me know.

[stalion]

i woul switch the banana first thing in the morning for some simple carbs and you dont want casein protien post work out
and some better carbs pre work out like oatmeal or whole wheat pasta
looks like a diet from flex mag lol

[AnaBrolic]

I slightly disagree, from some of the recent studies I have read you do want a little bit of casein post workout...
the diet above includes whey post workout as well which is needed for immediate digestion, but a smaller amount of casein is required post workout as well...however i dont think a whole scoop is required...nor do I believe 2 scoops of whey is required...

I'll see if I can dig up those studies now...

[rolex2136]

Thanks so much guys...I organized a simple diet..I liked the Weight Gain Calculator from LiftBig, thanks bro. Ill post some pics when i have a chance, ill try and get a before and after sequence goin. thanks again!!

[AnaBrolic]

"The speed of absorption of dietary amino acids by the gut varies according to the type of ingested dietary protein. This could affect postprandial protein synthesis, breakdown, and deposition. To test this hypothesis, two intrinsically 13C-leucine-labeled milk proteins, casein (CAS) and whey protein (WP), of different physicochemical properties were ingested as one single meal by healthy adults. Postprandial whole body leucine kinetics were assessed by using a dual tracer methodology. WP induced a dramatic but short increase of plasma amino acids. CAS induced a prolonged plateau of moderate hyperaminoacidemia, probably because of a slow gastric emptying. Whole body protein breakdown was inhibited by 34% after CAS ingestion but not after WP ingestion. Postprandial protein synthesis was stimulated by 68% with the WP meal and to a lesser extent (+31%) with the CAS meal. Postprandial whole body leucine oxidation over 7 h was lower with CAS (272 ± 91 μmolkg−1) than with WP (373 ± 56 μmolkg−1). Leucine intake was identical in both meals (380 μmolkg−1). Therefore, net leucine balance over the 7 h after the meal was more positive with CAS than with WP (P < 0.05, WP vs. CAS). In conclusion, the speed of protein digestion and amino acid absorption from the gut has a major effect on whole body protein anabolism after one single meal. By analogy with carbohydrate metabolism, slow and fast proteins modulate the postprandial metabolic response, a concept to be applied to wasting situations."

For full study..
Slow and fast dietary proteins differently modulate postprandial protein<img src="corehtml/pmc/pmcents/x2009.gif" border="0" alt=" " />accretion

I just interpret this as a) yes whey protein has a much quicker abosrbtion rate of amino acids which is needed post-workout, but also b) casein protein has much less protein breakdown over that same period, which is why it would be wise to ingest some type of slow digesting protein post workout as well

I myself take 1 scoop whey, 1/2 scoop Myofusion (Gaspari) Post-workout, which in itself doesn't contain very much casein protein, but does have mixture of egg and milk proteins for some slower digesting protein in my shake as well

Again...just my .02

[stalion]

Originally Posted by quackattack

I slightly disagree, from some of the recent studies I have read you do want a little bit of casein post workout...
the diet above includes whey post workout as well which is needed for immediate digestion, but a smaller amount of casein is required post workout as well...however i dont think a whole scoop is required...nor do I believe 2 scoops of whey is required...

I'll see if I can dig up those studies now...

to me its a waist of $$$$ if your going to eat an hour later after your post work out shake and carbs.-dont see why you need casein-
Since supplements can get expensive i think it would be best before bed.
but what ever floats your boat.

[AnaBrolic]

I agree, however if I replace half a scoop of whey with a half a scoop of casein instead...I dont think there is that much more $$$$ coming out of my pocket than if I used just strictly whey post w/o...but yeah, bedtime is a must i think

Just incase anyone else is interested...
This article Effect of a Hypocaloric Diet, Increased Protein Intake and Resistance Training on Lean Mass Gains and Fat Mass Loss in Overweight Police Officers seems incredibly interesting and I would love to get my hands on the full text version of it, but the abstract gives you the long and short of it

And this page cites the article as well Whey Protein vs. Casein Protein

[ibanezman88]

i like to use the number 28 and multiply that by your bodyweight to figure out calories. i like to stick to 1.5g per lbs of bodyweight for protein even though you don't need that much just because your calories are so high like this.
this is my bulk diet

meal 1
1/2 cup of oats in 1 cup of whole milk (maybe a little salt and sugar)
8 eggwhites and 2 yolks (hardboiled)
nice tall glass of orange juice
3 scoops of true mass

meal 2
sandwhich
3 slices of whole wheat bread
6oz chicken breast
diet juice

meal 3
2 cups of white rice
6oz chicken breast
large serving of green beans
diet coke

meal 4
1 banana
2 scoops of syntha 6

meal 5
2 cups of brown rice
6oz steak/beef
large serving of green beans
diet snapple

meal 6
2 medium baked potatoes
6oz flownder (fish)
large serving of green beans
1/2 cup of sliced almonds
water

cheat meal every 2 weeks - cheezeburger from chili's outback steakhouse or ruby tuesdays. HUGE 1000 calorie + burger.

more or less this is an example

4605 calories about in this diet
and around 306g of protein

keep in mind, i ate this when i was 181lbs