Bulking diet.

Thrift · 01-15-2008, 05:18 AM

At the end of '06 I weighed 165 lbs, but at the beggining of '07 I got real sick and in 2 weeks went down to 147 lbs. By december I was back up to 167 lbs. Got sick on the 3rd and I'm currently sitting at 152 lbs. For me putting on muscle (or even fat) is hard and losing it is easy. Starting in a week I'm gonna start bulking up again, heres what I figured for diet.

Foods in Parenthesis () are substitutions to the main foods.
Changes in red

Breakfast: 4 whole eggs. 1 cup of grits (rice). 3 strips of bacon (2 slices of sausage). 1 apple (orange/banana/pear/grapefruit). 1 slice of plain toast. protein shake *1 scoop.

snack: can of mixed fruit. 1 can of tuna. water.

lunch: turkey breast sandwhich (chicken breast sandwhich). wheat bread. 4 slices of turkey. lettuce. tomato. cheese. 1 cup of shrimp. water.

meal 3: 1 cup of shrimp. baked potato. water.

preworkout: banana. superpump250.

postworkout: 6oz steak. mashed potatos. greenbeans (peas/spinach). corn (corn on the cob). protein shake *1 scoop.

meal 6: 1 can of tuna. water.

before bed: 2 tbsp's of peanut butter. 2 oranges. protein shake *1 scoop. size on.

est. totals: CALORIES 3700. PROTEIN 391g. CARBS 430g. FAT 77g.

Suggestions?

**JakeVendetta** · 01-15-2008, 06:40 AM

Drop the salad post workout and get some High GI carb in there instead... maybe move the shrimp to an hour after postworkout, with the salad, if you want. Get some protein in before bed as well.... maybe just some skim milk and natty PB, and forget the banana.

**JakeVendetta** · 01-15-2008, 06:48 AM

youre also taking in quite a bit of extra protein as well... might want to consider cuting it back and adding more carbs/fats.

**JakeVendetta** · 01-15-2008, 06:50 AM

are you sure youre geting that much protein....?

**YM123** · 01-15-2008, 12:39 PM

seems a lot of protein for what your eating

Thrift · 01-15-2008, 05:04 PM

Ok made a few changes. basically switched meal 3 with post-workout, replaced the salad with a baked potato and threw in the peanut butter. Probably still needs a little tweaking.

Thrift · 01-15-2008, 05:32 PM

Oh and about the protein, most of it is in the tuna and shrimp.

1 serving from a can of tuna has 32g of protein, theres 2.5 servings per can. Tuna = 160g of protein. hmm, I need to space the two cans out over the day don't I?

Shrimp = 40g of protein per 1 cup. total = 80g.
Steak = 32g.
3g per strip of bacon. total 9g.
I'm not sure how much protein an egg has, I've head 2.5g so total of 4 eggs = 10g.
The protein shakes are 32g each (including milk).
The turkey breast is 11g for 4 slices and the chicken breast is 15g for 4 slices and wheat bread is 3g per slice so turkey sandwhich = 17g. chicken sandwhich = 21g.

added all together it comes to... 404g or 408g. hmm more than I figured the first time. Anyway I'm getting plenty of protein. I just need to space it out more since I've heard your body can only absorb around 40g per meal. I could probly even drop 1 can of tuna or 1 cup of shrimp.

**Thomas_Rivera** · 01-15-2008, 06:11 PM

Quote:

Originally Posted by Thrift

1 serving from a can of tuna has 32g of protein, theres 2.5 servings per can. Tuna = 160g of protein. hmm, I need to space the two cans out over the day don't I?

What kind of tuna are -you- eating thats 32 grams of protein per a serving? 2 oz of tuna on average has 13 grams of protein. I sincerly doubt that you would have trouble bulking if you were eating two of -your value in cans- worth of tuna. 320 grams of protein in tuna are around the upper 2-3 pounds worth of fish.

You need to take better care of your calculations. Your macro count is also wrong from the get go, with those numbers you would be eating closer to 4000 calories than 3700. (3977)

**Thomas_Rivera** · 01-15-2008, 06:23 PM

Are you counting fat right? Are you even counting carbs right? Just eyeing it over it looks like you've counted everything off.

A whole boiled egg has
Protein: 6 grams (a little over 6)
Fat: 5 grams (Little over 5)
Carbs: About 1 (more like half a carb)

Nutritiondata.com
Fitday.com

Use them, come back when you have the right info, your going to waste your time if you think that your getting more than enough and your not.

grunts · 01-18-2008, 04:17 AM

It's not rocket science, just eat like a freak, workout like a freak, cut down on the cardio, and is that supposed to be f!@#in wolverine? Stop beatin the meat to x-men, and you might be a little more successful in your endevers.

**Freak** · 01-19-2008, 02:31 AM

noted.

Half Second · 01-19-2008, 08:13 PM

Quote:

Originally Posted by grunts

It's not rocket science, just eat like a freak, workout like a freak, cut down on the cardio, and is that supposed to be f!@#in wolverine? Stop beatin the meat to x-men, and you might be a little more successful in your endevers.

don't you have something better to do than be dick to people on an internet forum?