[Canon]

hHey guys I'm almost at the end of my cut diet and I'm coming up with my bulk diet to be prepared anyways ,can you guys critique my bulk diet.. I'll be around 225lbs when finish with my bulk diet...

Meal 1- 9 eggs 7 eggs whites and 2 whole eggs scrambled with 1 cup oatmeal

Meal 2- whole wheat bagel with 3 can's of tuna

Meal 3 Brown rice , lean turkey ham with veggies and some almonds

Meal 4 Lean ground turkey with whole wheat pasta veggies

*Workout*

post workout shake -True mass

Meal 5 Chicken breast with brown rice

Meal 6 cottage cheese with natural peanut butter

[Canon]

Sry 'ill be weighing 225lbs at the end of my cut diet.

[GettinITDone]

Originally Posted by Canon

hHey guys I'm almost at the end of my cut diet and I'm coming up with my bulk diet to be prepared anyways ,can you guys critique my bulk diet.. I'll be around 225lbs when finish with my bulk diet...

Meal 1- 9 eggs 7 eggs whites and 2 whole eggs scrambled with 1 cup oatmeal
Good- Might put some fruit here too if you want.

Meal 2- whole wheat bagel with 3 can's of tuna
3 cans of tuna might be a little overboard. How many grams of protein would that be. Somewhere around 60-70g?

Meal 3 Brown rice , lean turkey ham with veggies and some almonds
Solid.

Meal 4 Lean ground turkey with whole wheat pasta veggies
Solid.

*Workout*

post workout shake -True mass
Get some dextrose in here too.

Meal 5 Chicken breast with brown rice
Good.

Meal 6 cottage cheese with natural peanut butter
Good

Overall, solid diet there; doesn't look like there is a whole lot to change. However, could you calculate your macros for this diet? Just want to see exactly how many calories, protein, carbs, and fats your getting.

[stalion]

you can add some greens to meal 5 clean calls there.

I wouldn't add dextrose to the true mass it has like 80g of carbs and sugars already unless your doing half a serving might be a bit to much to stomach that


Supplement Facts
Serving Size: 3 scoops (145g)
Servings per Container: 18

Amount Per Serving % Daily Value
Total Calories 626
Calories from Fat 140
Total Fat 15.5g 24%
Saturated Fat 5g 25%
Cholesterol 110mg 37%
Sodium 260mg 11%
Potassium 410mg 12%
Total Carbohydrate 75.5g 25%
Dietary Fiber 5g 20%
Sugars 13.5g
Proteins 46g 80%
Vitamin A 5000 IU 100%
Vitamin C 60 mg 100%
Calcium 250 mg 25%
Iron 18 mgU 100%
Vitamin D 400 IU 100%
Vitamin E 30 IU 100%
Thiamin 1.5 mg 100%
Riboflavin 1.7 mg 100%
Niacin 20 mg 100%
Vitmin B6 2 mg 100%
Folic Acid 400 mcg 100%
Vitamin B12 6 mcg 100%
Biotin 300 mcg 100%
Pantothentic Acid 10 mg 100%
Phosphorus 10 mg 18%
Iodine 150 mcg 100%
Zinc 15 mg 100%
Copper 2 mg 100%

* Percent Daily Values are based on a 2000 calorie diet.
** Percent Daily Values not established.

INGREDIENTS: A Sustained release ultra premium protein matrix comprised (ultrafiltered whey protein concenrate rich in alpha-lactalbumin, microfiltered whey protein isolate rich in whey isolate peptide fractions, calcium caseinate, micellar alpha and beta caseins and glutamine peptides and glutamine AKG, l-leucine, l-isoleucine, and l-valine), maltodextrin, dutch processed cocoa powder, richmix sunflower powder, litesse II polydextrose, natural and artificial flavors, nutrisperse mct powder consisting of (medium chain tryglycerides), Vitamin and Mineral Blend, cellulose gum, xantham gum, gaur gum, gum acadia, acesulfame potassium sucralose, lecithin (soy), aminogen and paptain. Allergen warning: manufactured on equipment that processes products containing milk, egg, soybean, shellfish, fish oil, tree nuts and peanut flavor.

[Canon]

gettinIT this is what i got for cal,carbs, pro, and fats i know my protien should be ok and fat but what about carbs, and how do i get way more calories in me ?

calories- 2400
fats-80
protein-300
carbs-350

[GettinITDone]

Originally Posted by Canon

gettinIT this is what i got for cal,carbs, pro, and fats i know my protien should be ok and fat but what about carbs, and how do i get way more calories in me ?

calories- 2400
fats-80
protein-300
carbs-350

80 X 9 = 720
300 x 4 = 1200
350 x 4 = 1400
Total = 3320

That's what I'm getting as far as calories. To add more, just bump your serving sizes up. Or you could add more calorie dense foods; for example, fish (tuna) is a very lean source of protein. Replacing the tuna is with chicken or red meat is going to bump up the calories, especially red meat. Personally, I would go with this diet right now and see how it works. As you grow (or fail to grow), add 500 more calories until you notice that it's getting to be too much. Just like cutting, you've got to see what works for you. What body type are you (ecto, etc.)? That would help to determine how easily you put on weight. Trial and error. Track your calories for two weeks. Monitor body weight, body fat, appearance, progress in the gym, etc. From there, see what adjustments need to be made on a weekly basis. You'll find that "happy medium." Personally, I've had success with a "clean" bulk, where calories aren't from chips, fast food, etc., but rather clean foods yet still calorie dense.

[Canon]

GettinITDone Thanks for the help, and I was wondering if like just to get in those other extra calories I can drink a gainer shake like for example 3 cups oatmeal with natural peanut butter and 2 scoops of whey protein? That will be like around 1200 calorie shake. Can I try that like an in between shake or morning shake? Thanks Again!

[Canon]

another question GettinITDone how did you calculate all thoes calories , I'm I adding wrong ? lol

[GettinITDone]

3 cups of oatmeal in a shake?! Good luck getting that to mix. Unless you're mixing it in a couple cups of liquid, you are going to be eating the oats rather than drinking them. But yes, shakes are great "in between" meals. Don't rely too heavily on them though. Whole food is going to be better for you (immediately post workout would be an exception where whey is ideal). Calculating calories: each gram of protein and carbohydrates is 4 grams and each gram of fat is 9 calories. Yes, I know that it doesn't make sense when you consider "total" calories (those listed on the nutrition facts with the aforementioned calculation).

[Canon]

Ok I get you and Thanks for your help gettingit and as for the gainer shake I was thinking of doing it after my workout and the true mass ill drink it in between a meal is that good? like for example

Meal 1 10 eggs 7 whites and 2 whole eggs with cup of oatmeal

Meal 2- whole wheat bagel with 3 can's of tuna

*Snack*-True mass

Meal 3 Brown rice , lean turkey ham with veggies and some almonds

Meal 4 Lean ground turkey with whole wheat pasta veggies

*Workout*

post workout shake -homemade gainer shake whey protien

Meal 5 Chicken breast with 2 cups brown rice

Meal 6 cottage cheese with natural peanut butter

[GettinITDone]

Originally Posted by Canon

Ok I get you and Thanks for your help gettingit and as for the gainer shake I was thinking of doing it after my workout and the true mass ill drink it in between a meal is that good? like for example

Meal 1 10 eggs 7 whites and 2 whole eggs with cup of oatmeal
Bump it up to 8 whites. Then it'll be 10 total

Meal 2- whole wheat bagel with 3 can's of tuna
Good as long as you can manage to down 3 cans at a time. I would maybe switch this up day to day. One day tuna, one day beef, tuna, beef, etc. After a while, you're just going to get sick of tuna.

*Snack*-True mass
Put some oats in the shake here. It'll add some more carbs.

Meal 3 Brown rice , lean turkey ham with veggies and some almonds
Good.

Meal 4 Lean ground turkey with whole wheat pasta veggies
Good.

*Workout*

post workout shake -homemade gainer shake whey protien
I would just stick with strictly whey protein and dextrose (in water). You don't want anything that's going to slow absorption/digestion (such as fats found in peanut butter or milk).

Meal 5 Chicken breast with 2 cups brown rice
Solid.

Meal 6 cottage cheese with natural peanut butter
Good.

Looks good man. Go with it and see where it takes you. Like I said, it's trial and error because this sport in so specific to the individual, but the main principles are universal. Make sure you are drinking plenty of water too (one gallon a day is good) and getting plenty of vegetables (I know you have some listed, but I would put some with meal 2 and 5 in addition to the ones you specifically listed. Let me know how it goes. Maybe log it?