My bulking diet (opinions)

bigalmo365 · 11-04-2007, 08:48 AM

Here's a run down of my diet for the coming months.
Let me know wot u think.

Meal 1 (7.30am): 4 Egg Whites + 1 whole egg
3 slices wholemeal toast / oatmeal
1 Apple
25g ON 100% Whey

Meal 2 (10am): 25g ON 100% Whey
Peanut butter on wholemeal bread

Meal 3 (1pm): Tuna/chicken/turkey (25g protein worth)
4 slices wholemeal bread
Banana/Apple

Meal 4 (4pm): 25g ON 100% Whey

Meal 5 (post-workout): 30g Whey + 20g Casein shake
(7.45pm) 50g Carbs

Meal 6 (8.30pm): Aim for 30g protein, 50g carbs

Meal 7 (10.30pm): 25g Casein shake/cottage cheese
2 tbsps peanut butter

Totals: 245 protein / 375 carbs

What you guys think? I havent started this yet, cos still away abroad, but is my plan when I get back.
My training plan is pretty much spot on I think, have found the stuff that works best for me, but in terms of nutrition ive never really had the chance to stay consistent with a diet, and really wanna give this a go and see what gains i make.

I think for the first couple of months im gonna lay off the supps (except the shakes and a multi), and see how im going, then start adding creatine and glutamine and stuff as I go. Also, once I settle into a routine with it (I'm moving to London and getting a new job), I'll try and find ways to replace some of the shakes with whole foods, particularly Meal 2.

Bawls44 · 11-04-2007, 09:47 AM

Sounds ok, I like the fact you said you were laying off the supplements, its like some people think that supplements are like the key to nutrition, when they really arent at all.

But otherwise sounds like a pretty good diet.

**YM123** · 11-04-2007, 09:48 AM

how much do you weigh??

**Thomas_Rivera** · 11-04-2007, 10:36 AM

Whats your fat intake?

bigalmo365 · 11-04-2007, 10:38 AM

200 pounds. I tend to put on body fat fairly easily, so am leaning on the side of slightly higher protein, with slightly lower carbs for a bulking cycle.

bigalmo365 · 11-04-2007, 10:41 AM

Fat intake is whatever I get out of the above foods. I make sure to get the peanut butter in, and I am gonna have fish oil with the multi-vitamin. The rest is from the tuna, chicken, olive oil, eggs, etc.
Wot numbers should I be looking at for fat u think?

**Thomas_Rivera** · 11-04-2007, 11:31 AM

I know that your fat intake is whatever you got out of your diet. I just assumed since you worked out your macro count for protein and for carbs that you would know your fat intake so I could suggest higher or lower amounts.

Around 20 percent total caloric intake in fats.

TheWall · 11-04-2007, 11:44 AM

Fats are very important, as stated above. If you want easy fats, I put in some olive oil into my protein shakes through out the day. Makes them smoother and easier to go down if you are taking in alot of calories through the day.

**Thomas_Rivera** · 11-04-2007, 11:51 AM

I just drink my olive oil straight up. Measure out a serving, drink it down with some water. I don't have a blender so I can't make an emulsion out of it with protein and water.

bigalmo365 · 11-04-2007, 12:03 PM

Ha, sorry, didnt mean to be obvious.
In terms of fat im not exactly sure to be honest. I tend to put Olive oil on salads if i have one, but may try putting in shakes. How much do you put in each shake?

How does the breakfast look? Thats the one ive been playing around with, trying to get right.
Initially it was without the shake, but then i thought it was a bit small, so added a shake to take before I have a shower, then have the rest after I've got ready for work or whatever.

**Thomas_Rivera** · 11-04-2007, 12:13 PM

It's cool. Breakfast looks alright as long as you keep the protein shake in there.

My fat intake is usually 20 percent of my total calories. So if I go on a heavy training day and get around 3000 calories, around 60 grams of fat.

TheWall · 11-04-2007, 03:28 PM

I personally don't count calories or fat intake, I'm doing DC training right now and basic rules is fill up on protein. Some days i get 60g of fat, sometimes i get 200g. I do my cardio and I dont eat carbs after 6pm. If you just keep little things in check throughout the day, fat wont be a major problem (or at least what I have discovered). Opinions vary tho from who you talk to.

As far as how much to put into a protein shake, you will find what you like best. Just put a "shot" in there, tip it up and just guesstimate. I don't use a blender for protein and O.L. emulsion, I just use a shaker bottle.