[deamonkind]

i am currently bulking at the moment, and have only gained roughly 15 pounds in 18 months. however i think i eat quite alot. i also go gym 5 times a week doing splits. i do no cardio and still rather cut

meal 1.

300ml with protein shake and oats to make a porridge
2 pieces of brown bread with peanut putter

meal 2:

2 low fat egg sandwhiches (total 12g fat 32g protein 500 calories)
handfull of nuts
fruit

meal 3:

bowl of pasta with chicken/tuna
fruit

meal 4:

brown rice with eggs / tune
fruit

meal 5: dinner

something bad my mum will cook up - processed meat with veg etc.

meal 6: protein shake

meal 7: 2 light crackers with cottage cheese.

i have heard if you want to grow like a freak you have to eat like a freak. a bodybuilder said he wouldnt get where he is if it wasnt for macdonals etc. do you recommend eating clean + wholefoods or is fast food/high calorie food ok for bulking to add extra calories? i also drink low fat milk. would it be better if i drank full fat milk for adding mass?

[thenewbreed]

id add some raw veggies but your diet looks fine , however a mcdonalds cheat day wont hurt it will likely do the exact opposite. the human body is quite adaptable so make sure your canging the foods every couple weeks. good luck

[Kaboom]

But do not over do it on the fast food Yes you are suppose to eat alot but keep it clean.A cheat meal wont hurt your bulk but you dont want to gain all fat

[ibanezman88]

15lbs in 18 months is actually what you should be gaining so whatever you're doing, keep doing it.

what is your macronutrient breakdown?

[KM]

15 lbs in 18 months isn't terrible at all. It seems rather realistic and clean, with low bodyfat gained. It seems I have the same problem as you right now; "I've been bulking but am still pretty defined". This is a good thing, so continue to keep your head up.

Also...

First: what's your pre and post workout meal? This is crucial to the cleanliness and successfulness of your bulk. Make sure to take in complex carbs pre-workout. You want to elongate your energy output as you hit the weights. Post-workout is most likely the most crucial. Consume fast digesting protein, as well has high GI simple carbs. The insulin spike is necessary to transport nutrients to muscle fibers. Fat intake post-workout should be moderate, it prevents your testosterone levels from dropping but can slow down digestion.

Second: Your carb break up should be; 20% morning, 20% pre-workout and 25% post-workout. The remaining should be split throughout the day evenly. Simple (carbs) sugars should be consumed in the morning and post-workout- the remaining should be complex carbohydrates.

Third: Protein intake should be 1g/lb of bodyweight. Anymore will be stored as fat in adipose tissue. Fast digesting (whey) should be consumed post-workout, where as slow digesting (casein) should be consumed before bed.

Fourth: Fat intake before bed is an absolute must. Consume your omega 3,6 and 9's then. Focus on monounsaturates as well as polyunsaturates. Preferable fatty acids before bed; nuts, oils, etc. Carb intake before bed should be very little, can prevent you from sleeping/recovering well..

As far as McDy's. It's a bulk, won't hurt every once in a while. Just stay within your macro nutrient totals.

Good luck.

[deamonkind]

thanks guys. i normally take my whey protein shake throughout the day, and always after working out. before the gym i would usually have pasta or brown rice, but ive never had fat before going bed before. i thought it was like eating carbs before bed, how it will only get stored as fat. tbh tho, ive not looked into what food to eat before bed, just know that casein protein is good. im also not very knowledgeable when it comes to fat in the diet aswell. ill try eating some nuts before i go bed from now on instead of in the morning and see how that goes.

[BarbarianWarrior]

Ya, i've also heard that eating things like pastas and high carb meals before bed isnt that great. What is good to have before bed??... i duno about you guys but i cannot sleep if i'm on an empty stomach.

[KM]

Originally Posted by BarbarianWarrior

Ya, i've also heard that eating things like pastas and high carb meals before bed isnt that great. What is good to have before bed??... i duno about you guys but i cannot sleep if i'm on an empty stomach.

Right, you want low carb intake. You want to consume a high portion of your healthy fat intake before bed with slow digesting protein.