Time to bulk up..

bowling89 · 06-27-2008, 08:43 PM

Hey guys, I decided it's time for me to bulk up a bit before I head into the AirForce in about 5 1/2 months give or take. I'm already familiar with diets, nutrition, weight lifting, but never really got THAT much into bulking up diets...which I could really use some help on.
Currently:
weight: 155 pounds,
height: 6'1
age: 18
Body fat: 10%

As you can see bulking up is probably the smartest thing I could do..and the only thing i'm really struggling with is the amount i should be eating.
I already made up an eating plan, and I could really use some feedback on this and let me know if I need to be eating more..or ALOT more for that matter..

Meal 1- 8:30 am: 1 cup oatmeal, 1 cup skim milk, 1 tbs flax seed oil
7 egg whites
Meal 2 - 11:30 am: 4 oz of protein(fish, chicken, tuna, or some kind of lean meat)
4 oz mixed vegetables
Meal 3 - 2:30pm: 8 oz protein(like what I mentioned above), 6 oz high carbs(brown
rice, sweet potato, beans), 2 pieces of 100% wheat bread, 1 glass of milk
(pre workout meal)
Meal 4 - 5:30pm: 1 scoop protein powder with some fruit, 1 banana
(post workout meal)
Meal 5 - 8:00pm: 8 oz of protein, 6 oz high carbs(from what I mentioned above), 1 piece wheat bread, 1 glass of milk
(Dinner)
Meal 6 - 11:00pm: whey protein in skim milk with fruit, 1 banana
(before I go to bed)

So this would be my outline, and just alternate protein and carb sources. I'm just wondering if this would be sufficient enough for someone my weight..so could you guys let me know if this looks aright to you..and if you think I should change anything..like my intake or whatever, please feel free to let me know.
Thats it for now.

-Much appreciated!

**ibanezman88** · 06-27-2008, 10:23 PM

Quote:

Originally Posted by bowling89

Hey guys, I decided it's time for me to bulk up a bit before I head into the AirForce in about 5 1/2 months give or take. I'm already familiar with diets, nutrition, weight lifting, but never really got THAT much into bulking up diets...which I could really use some help on.
Currently:
weight: 155 pounds,
height: 6'1
age: 18
Body fat: 10%

As you can see bulking up is probably the smartest thing I could do..and the only thing i'm really struggling with is the amount i should be eating.
I already made up an eating plan, and I could really use some feedback on this and let me know if I need to be eating more..or ALOT more for that matter..

Meal 1- 8:30 am: 1 cup oatmeal, 1 cup skim milk, 1 tbs flax seed oil
7 egg whites
Meal 2 - 11:30 am: 4 oz of protein(fish, chicken, tuna, or some kind of lean meat)
4 oz mixed vegetables
get some more carbs in there. maybe more oatmeal? but you need CARBS! LOTS OF CARBS!
Meal 3 - 2:30pm: 8 oz protein(like what I mentioned above), 6 oz high carbs(brown
rice, sweet potato, beans), 2 pieces of 100% wheat bread, 1 glass of milk
(pre workout meal)
Meal 4 - 5:30pm: 1 scoop protein powder with some fruit, 1 banana
(post workout meal)
Meal 5 - 8:00pm: 8 oz of protein, 6 oz high carbs(from what I mentioned above), 1 piece wheat bread, 1 glass of milk
(Dinner)
Meal 6 - 11:00pm: whey protein in skim milk with fruit, 1 banana
(before I go to bed)
drop the fruit and banana and put that in another meal. instead, get some nuts in there. 1 cup of almonds is almost 700 calories. idk if that would help you reach your goal better or not but i know that most of those calories are good fat. whether or not that would MAKE you fat is unknown. i also have whey protein before bed but i know in my mind that having a casien shake or some cottage cheeze is much better to have before bed than whey.

So this would be my outline, and just alternate protein and carb sources. I'm just wondering if this would be sufficient enough for someone my weight..so could you guys let me know if this looks aright to you..and if you think I should change anything..like my intake or whatever, please feel free to let me know.
Thats it for now.

-Much appreciated!

considering your height and how many calories you probably burn already being so tall and all, i used my formula for hardgainers trying to bulk up which is 25xbodyweight. 155lbs x 25 = 3875

that's how many calories i think you should be having.

it's gonna be touch but you gotta keep it clean cuz that's high. which means, you're going to have to eat A LOT of food.

try using a weight gainer that's low in fat and has mostly complex carbs and protein and high in calories.

bowling89 · 06-27-2008, 10:32 PM

Aright...ill see what I can do..

And i guess I must've left out the total calorie intake..so ill get back to you guys on that after I finish up shopping tonight.

As for a weight gainer..any suggestions on a decent one? I've never really tried the weight gainers..so i'm looking for any suggestions, and maybe some favorites you got.

It really is a pain in the ass being so tall with a fast metabolism..gotta give this my all!
No pain, no game..

**ibanezman88** · 06-27-2008, 11:21 PM

my personal favorite is true mass

zacknight really likes russianbear5000.

another good one is optimum nutrition's serious mass. although you'll have to cut the serving in half since it'll keep you full for way too long.

FronttaBackThickness · 06-28-2008, 01:11 AM

real gains is fairly similar to truemass n carb protein ratios but differnet fat quantities
and im comparing 2 scoops of true mass to 2 scoops of real gains though both have seperate serving sizes that aren't plausible for many people so just calcular the difference.
if true mass is expensive for you
hit up universal's real gains.
i got it when i wuz low on money and liked it.

bowling89 · 06-28-2008, 01:41 AM

Aright, so this guildline turns out to be somewhere aound 4900 calories actually...so I think I might try this and see how it goes..
Who know, I might be able to hold all this food. Only one way to find out.

Anyway, thanks for the tips. Hope you guys are getting the gains you want!

**ibanezman88** · 06-28-2008, 07:06 AM

Quote:

Originally Posted by FronttaBackThickness

real gains is fairly similar to truemass n carb protein ratios but differnet fat quantities
and im comparing 2 scoops of true mass to 2 scoops of real gains though both have seperate serving sizes that aren't plausible for many people so just calcular the difference.
if true mass is expensive for you
hit up universal's real gains.
i got it when i wuz low on money and liked it.

3 scoops of true mass is a very doable thing bro. a true mass isn't NEARLY as filling as half the weightgainers out there.

3 scoops of true mass = 50g protein - 70g carbs - 630 calories
2 scoops of serious mass is WAY too filling though

i don't even use one scoop for serious mass although pretty close to it.

FronttaBackThickness · 06-28-2008, 05:07 PM

ease your way on to diets, i don't believe in shock value that much.
if you were previously taking in 3000 calories, let's say, then take in 3500 one day, ease up slowly by a few hundred at a time
else those days will b spent blowin ure ass out at the toilet or wishin you could, constipated as hell.

**ibanezman88** · 06-28-2008, 06:45 PM

Quote:

Originally Posted by FronttaBackThickness

ease your way on to diets, i don't believe in shock value that much.
if you were previously taking in 3000 calories, let's say, then take in 3500 one day, ease up slowly by a few hundred at a time
else those days will b spent blowin ure ass out at the toilet or wishin you could, constipated as hell.

hahahaha
so true
good advice

**AlteredBeast** · 06-29-2008, 01:21 AM

You are going about it way too extreme. Eating until you are blue in the face is silly. You don't need to eat that much. I don't care what some silly statistic showed you or some caloric chart suggested you can't just start absorbing all of that food. You'll be so sleepy and worn out you won't want to do anything. Intensity in the gym is what bulks you. 3000 calories for someone like you is MORE than enough. The problem is people just don't get it when it comes to what a workout should be and assume it's a diet issue, or whatever else they might think of. Damn kids just want to try everything under the sun...hahaha...no offense

FronttaBackThickness · 06-29-2008, 11:26 AM

Quote:

Originally Posted by AlteredBeast

You are going about it way too extreme. Eating until you are blue in the face is silly. You don't need to eat that much. I don't care what some silly statistic showed you or some caloric chart suggested you can't just start absorbing all of that food. You'll be so sleepy and worn out you won't want to do anything. Intensity in the gym is what bulks you. 3000 calories for someone like you is MORE than enough. The problem is people just don't get it when it comes to what a workout should be and assume it's a diet issue, or whatever else they might think of. Damn kids just want to try everything under the sun...hahaha...no offense

i agree about the absorption issue and the possibility of carbcrashes from experience, which is why I suggested tapering on. I eat an enormous amount of food though, and have sick intensity in the gym and in all walks of life, and don't seem to have crashes. I definately agree with AB to an extent, but I think a person can consume responsibly quite a large amount of food, if approached correctly while bulking.