[jprc10]

I have started to bulk for a week now and I am following this diet on a training day:

Meal 1: 4 egg whites, 2 yolks, smoothie made from
1/2 cup oatmeal or 1 scoop whey protein
some fruit 4 tablespoons oatmeal
teaspoon ground flaxseed
Some fruit
Meal 2: can of tuna or 4 egg whites
1 or 2 slices whole wheat bread
1 tomato

Meal 3 pre workout: 1 scoop whey protein
1/2 sweet potato
Meal 4 post workout: 1 scoop whey protein
dextrose
500 ml water
Meal 5: 1 chicken breast
1/2 sweet potato or Broccoli
Meal6: cottage cheese


Is this a good diet? Or do I need more food to be able to gain muscle?

I weigh 55 kg.
My height is 165 cm

Any feedback will be much appreciated.

[allstar]

i dont quite know how much that comes to you, do you know what your macros are? you should try to meet those.

[allstar]

pretty much you should shoot for:

• Protein-121g
• Carbs-242.6g-363.9g
• Fats-60.65g

[king james]

55 kg what is that like a buck 20 tops??? hmm i would try 30-40g protein for you each Meal. and 40-50g carbs each meal aswell.


120lb x 1.5 = 180g protein
120lb x 2.5 = 300g Carbs

6 MeaLs x 30g Protein = 180g
6 Meals x 50g Carbs = 300g

TRY THIS FOR A MONTH! AND LET US KNOW HOW IT GOES.

[allstar]

1.5g protein on a bulk?

[jprc10]

thanks a lot for the feedback.

I'll give this a try.

but its really difficult for me to really calculate the exact macros I could get at each meal. I mean how do I know how much of a certain food has 30 gr. of protein or 50 gr. of carbs?

[allstar]

check out Bodybuilding Forum - Supplement Review - Anabolicminds.com they have a great nutrition tracker, you just type in the food and it tells you the nutritional value, it does all the work for you.

[jprc10]

thanks a lot for the link, its going to help me a lot.

[ZackKnight]

shit kenny and i used to do like 2 to almost 3 grams per lb. at least that was before i got my head straight. it's what some people need to grow dude haha

[ZiR RED]

Shoot for one gram per pound of body weight from complete protein sources (animal, ie: meat, fish, dairy, eggs, etc.) and you'll probably consume another .5g/pound from all the whole grains.

Here's what we need to figure out.
What is your metabolic type:
How old are you?
When did you go through puberty?
How many calories do you consume to maintain weight (or how many have you been consuming)?
What is your training program like?
What is your current bf%?
What is your bone structure: Ectomorph: tall and lanky, mesomorph: moderate, endomorph: thick?

These are all questions that I'd have to take into consideration when metabolically typing you before designing a nutritional program.

Br

[jprc10]

metabolic type: how can I find this out?

How old are you: I am 22 years old.

How many calories do you consume to maintain weight: how can I find this out aswell?

What is your training program like: I train 3 times a week, first day is chest, shoulders and triceps; second day is legs and the third day is back and biceps. Some weeks I start the training all over even if the week is not over yet, for example I trained chest on monday, I train it again on saturday.
I do 5-7 sets for chest, back and legs; and 2-4 sets for biceps, shoulders and triceps. I keep the reps between 4 and 10.

What is your current bf%: again, how can I find this out?

What is your bone structure: I think I'm an ectomorph, but I'm not tall at all. My height is 5'5.

[ZackKnight]

being an ecto has nothing to do with height