[Rocky]

Right, this is what I've been eating for the past 8 weeks or so to try and bulk. I've put comparison pics in the members pic section and there is only a little difference (in my opinion). I know my lunch meal has some rubbish in it but I want the extra calories and there's only so much bread I can eat in one go!!

Meal 1 - 5.15am - 100g muesli + 200g natural yoghurt
EFA cap, 2 BCAA caps, multi vit, (Creatine -non-training days), cranberry juice, cup green tea.

Meal 2 - 8.15am - 100g oat cereal with 200ml milk

Meal 3 - 11.15am - 10" baguette with either tuna, chicken or cheese salad, bag crisps and mars bar ( :) ), EFA cap, cup tea.

Meal 4 - 2.15pm - Meal replacement shake, (Glutamine & creatine - training days)

Meal 5 - 4.45pm - Whey isolate shake (mine has 35g carbs in it) and creatine - training days OR oat cereal with milk - non training days

Meal 6 - 5.45pm - Chicken or fish with rice, potatoes, or pasta, and veg + EFA cap

Meal 7 - 8.30pm Oat cereal with milk and whey shake.

Any suggestions? I'm trying to bulk but it's hard work trying to eat much more than this especially around work and stuff. Any glaring ommissions or things I really shouldn't be eatin. Any suggestions would be welcome. Finance is a concern to be aware of when suggesting things! I'm an impoversihed family man! :)

[mindstar]

more protien earlier in the day...your body is coming out of a night time catabolic state and needs protein first thing to stop it...meal 1 maybe mix a scoop of protein in with your yoghurt and meal 2 put some egg whites in with those oats.

is meal 5 PWO? if it isn't, maybe some more real food here?

[mindstar]

oh...and some cake before bedtime!

[Rocky]

lol! Cheers Mindstar - I like your thinking! CAKE!
And yeah - meal 5 is whey if post workout or more oats if not training that day!

[Q80_MuscleHed]

bro .. i prefer that u have a big large meal in breakfast .. i alaways have 10 egg whites with 100 grams of oatmeal and one banana

[Lee_B]

Im currently bulking,My physiue isnt a touch on yours rocky rocky but this is something like what im consuming at the moment......

6.45 am - Meal 1 2 slices of Brown bread,toasted...1 pint of milk with scoop of protein,40 g, 1 bannana

10.00am - Meal 2 Kit kat,1 pint of milk,Tin of tuna

1.00pm - Meal 3 2 chicken or beef sandwiches,pack of crisps

4.00 pm - 3Meal 4 2 slices of brown bread toasted pint of milk

5.30 pm - 7.00 pm Meal 5 omlette (2 eggs) rice,and chicken

10.30 pm After training - Meal 6 Cheese on toast 2 slices,1 pint of milk with one scoop of protein 40 g

Dont want to steal rockys post or anything,But is that sensible ??

Thanks lee

[mindstar]

protien every meal! 20-50g per meal depending on goals, body size, genetics, etc...

Rocky, get some cartoned eg whites and throw in some with your oatmeal, it's not that bad at all!

Also, figure out your BMR and add 3-500 calories per day for nice, slow weight gain. I have some BMR stuff at home, so when I get home I'll find it and post it.

Oh...and I'd make meal 8 some Cake! <--I should make that my tag line

[Rocky]

Originally Posted by Lee_B

Im currently bulking,My physiue isnt a touch on yours rocky rocky but this is something like what im consuming at the moment......

6.45 am - Meal 1 2 slices of Brown bread,toasted...1 pint of milk with scoop of protein,40 g, 1 bannana

10.00am - Meal 2 Kit kat,1 pint of milk,Tin of tuna

1.00pm - Meal 3 2 chicken or beef sandwiches,pack of crisps

4.00 pm - 3Meal 4 2 slices of brown bread toasted pint of milk

5.30 pm - 7.00 pm Meal 5 omlette (2 eggs) rice,and chicken

10.30 pm After training - Meal 6 Cheese on toast 2 slices,1 pint of milk with one scoop of protein 40 g

Dont want to steal rockys post or anything,But is that sensible ??

Thanks lee

Hey man! Looks like you need to be taking in more carbs if you're trying to bulk and it might be an idea to take a meal replacement drink too during the day. That's what I do cos it's hard work trying to eat that much solid food throughout the day so is an easier way to get some more carbs and protein in! Just a thought.

[TrueOutlaw]

more protien bro.........if i don't work out in the a.m. i have the same exact brkfst as q80 10 whites and i cup of quaker oats. depending on ur body weight u may or may not want to eat that many. i would switch meal 7 whey w/ 1-1/2 cups of cottage cheese and put that shake in at some other point in the day. remember 1.5 grams of protien per pound of body weight is the min u want to consume. i would probably supp another serving of bcaas to help w/ protien synthesis. just take ur target protien intake and divide it by # of meals i never have a meal that doesnt have protien. also throw in a banana w/ the post workout shake if ur not mixing in maltodextrin and dextrose..........jmo bro

[Rocky]

Originally Posted by mindstar

protien every meal! 20-50g per meal depending on goals, body size, genetics, etc...

Rocky, get some cartoned eg whites and throw in some with your oatmeal, it's not that bad at all!

Also, figure out your BMR and add 3-500 calories per day for nice, slow weight gain. I have some BMR stuff at home, so when I get home I'll find it and post it.

Oh...and I'd make meal 8 some Cake! <--I should make that my tag line

That's why I was taking the BCAA's in the am to increase the protein on top of the yoghurt - but I'll try adding the whey or egg whites aswell!
I've got a link to a site for calculating my BMR ( I posted it on here a while back) but I know I'm taking in more than I need - I weight a pitiful amount of weight! :)

I definately think that cake line should be in your sig! :)

[Rocky]

Cheers True Outlaw! Yeah - perhaps I'll try adding some of that. Not that I like cottage cheese all that much, but hey!

[mindstar]

weight gain will be the final determiner of whether you are taking in enough calories per day or not...extra calories can only be stored as fat or muscle, so if you really want to pack on some more weight (not sure I would if I looked like you) keep adding calories slowly until you smooth out a bit...

[Rocky]

Cheers Mindstar. I know it's about adding more - but it's just hard work eating that much! My appetite can't take it!! Oh well - force feeding it is then!

[robcardu]

i finally found it....i agree with mindstar keep adding calories to your diet plus i find your diet kinda boring add some fat to it ,your matabolism is fast, so is mine,so some more fat wont screw anything......everytime i stop from growing add some fat to my diet and evreything starts again.

[BigBen]

Originally Posted by q80_muscleHed

bro .. i prefer that u have a big large meal in breakfast .. i alaways have 10 egg whites with 100 grams of oatmeal and one banana

NOW THATS BREAKFAST, put a slice of 2% kraft ceese singles on top of the eggs and you got the good ol offseason Q.


I agree with mindstar more protein in the early day, also if your trying to add sixe i suggest more whole food have a meal instead of a replacement shake. Im gonna tell u what CWUtrainer told me their a vitamins and minerals that scientists havent discovered yet that are in whole food thatt arent in supplements, so eat all the whole food u can when its smart to. i would avoid whole food pre and first meal post workout so the blood can stay in your muscles not go to uyour stomach to digest.



Godbless Rocko!

[Rocky]

Cheers for the extra input fellas!

Robcardu - Yeah, I try to add more fat. On top of what I posted I have pretty regular cheat meals. Yesterday me and Evo went through 8 pieces of chicken, 4 crispy strips, popcorn chicken, 6 orders of fries, 2 sides, and 1.5l of coke for lunch. God love KFC.

Ben - I've started adding whey into my oatmeal to increase morning protein intake. As for meal replacement shakes, I only have one per day and it acts as my pre-workout shake (so as not to use blood for digestion as you said). It's hard to eat 7 full solid meals per day! I agree - solid is definately the mainstay! The replacement shake is just to help bump up my intake!

Thanks again fellas.

[robcardu]

Originally Posted by Rocky

Cheers for the extra input fellas!

Robcardu - Yeah, I try to add more fat. On top of what I posted I have pretty regular cheat meals. Yesterday me and Evo went through 8 pieces of chicken, 4 crispy strips, popcorn chicken, 6 orders of fries, 2 sides, and 1.5l of coke for lunch. God love KFC.

Cheers 3 months later reply cheers cheers!!! lol


when i said Fat i wasn`t talking about that kind of fat good man.

[Q80_MuscleHed]

Originally Posted by robcardu

Cheers 3 months later reply cheers cheers!!! lol

LMAO Robcardu .. ur funny bustard

[oneandonly]

lol u ll won the olympia

[luke24]

hey rocky , after training , try oatmeal , lowfatmilk , raisins , 2 scoops protian powder , a great recovery shake , i have it premade, and put in a serving container , keep cool , the oats get soft , and drink it down , that was it is rapidly absorbed , a real kick , give it a try , a quick meal if you are on the go ! train hard !

[Q80_MuscleHed]

Originally Posted by luke24

hey rocky , after training , try oatmeal , lowfatmilk , raisins , 2 scoops protian powder , a great recovery shake , i have it premade, and put in a serving container , keep cool , the oats get soft , and drink it down , that was it is rapidly absorbed , a real kick , give it a try , a quick meal if you are on the go ! train hard !

bro . u need a fast digestion Carbs and protain to fast repair of muscles cell .. this shak will be take time to get through the blood stream .. the best and the fast meal is mixing simple carbs ( dextrose ) with whey right after ur workout

[luke24]

ok just like a little whole food ! to many cemicals man ! it works for me but thanks for the in put !

[Rocky]

Thanks for the idea Luke24 and q80n is right! But it could make an ideal pre-workout shake idea though! :)

[luke24]

you got it man !

[robcardu]

i`ll keep bumping this thread up every now and then

[Rocky]

lol Robcardu! Keeping my threads alive!

[luke24]

you got it man !

[fog_hat1981]

Originally Posted by Rocky

Right, this is what I've been eating for the past 8 weeks or so to try and bulk. I've put comparison pics in the members pic section and there is only a little difference (in my opinion). I know my lunch meal has some rubbish in it but I want the extra calories and there's only so much bread I can eat in one go!!

Meal 1 - 5.15am - 100g muesli + 200g natural yoghurt
EFA cap, 2 BCAA caps, multi vit, (Creatine -non-training days), cranberry juice, cup green tea.

If you are still bulking you will want a faster absorbing protein here like a protein shake mixed with water IMMEDIATELY upon waking up. Then, you will want a solid meal. However, the one you have above is not that good. Cut out the yogurt and muesli (only because I am not 100% sure what this is?). If the muslei is comparable to oats then you're fine - if not, you need 1 cup of oats and several egg whites with 1-2 whole eggs.

Meal 2 - 8.15am - 100g oat cereal with 200ml milk

Stick with the oats and cut the milk. Either replace the milk with eggs or go with a meat here.

Meal 3 - 11.15am - 10" baguette with either tuna, chicken or cheese salad, bag crisps and mars bar ( :) ), EFA cap, cup tea.

The baguette is too high on the GI index so go with brown rice or oats again. Also, cut the fats from the mars bar, chips and cheese. Replace these with vegetables.

Meal 4 - 2.15pm - Meal replacement shake, (Glutamine & creatine - training days)

Whole foods (as long as they are taken in moderation) will not interefere with blood flow during your workout as long as the food is ingested no closer than an hour prior AND looks something like this...

1 cup of oats, 1 bananna and 6oz of lean meat....

Meal 5 - 4.45pm - Whey isolate shake (mine has 35g carbs in it) and creatine - training days OR oat cereal with milk - non training days

You need at least 0.35 grams of carbs per pound of bodyweight in your shake while bulking (i.e. 200 pounds = 70 grams of carbs). Contrary to popular belief, low GI carbs (like oats) can be used here and may even help to reduce the typical fat accumulation that may result when ingesting dextrose etc during a bulking phase...

Meal 6 - 5.45pm - Chicken or fish with rice, potatoes, or pasta, and veg + EFA cap

Perfect...

Meal 7 - 8.30pm Oat cereal with milk and whey shake.

What happened here? Go back to the meal above but replace the carbs with healthy fats (either from olive oil etc or natural pb). Also, move this meal up to 7:30-7:45 so you can add one more meal like this in around 9:00 or 9:30.

Any suggestions? I'm trying to bulk but it's hard work trying to eat much more than this especially around work and stuff. Any glaring ommissions or things I really shouldn't be eatin. Any suggestions would be welcome. Finance is a concern to be aware of when suggesting things! I'm an impoversihed family man! :)

Cut the crap that you seem to accept on a daily basis. Cheating should be a planned event no more than 2-3 times a week during bulking phases unless you are just dying to gain fat too. I usually had a cheat lunch on Wednesday's, cheat dinner on Friday's and Sunday's.

If you are stalling on gains then just add in more carbs and protein in the am and more fats in the pm.

Originally Posted by q80_muscleHed

bro . u need a fast digestion Carbs and protain to fast repair of muscles cell .. this shak will be take time to get through the blood stream .. the best and the fast meal is mixing simple carbs ( dextrose ) with whey right after ur workout

Not exactly true - read around some more and you will see that this can be a good time for low GI carbs as well.

[Rocky]

Thanks for the info Foghat! Much appreciated. Yeah the muesli is primarily oat based, and to be honest the meal replacement shake is more to do with the fact I find it hard to eat so many solid meals throughout the day so it was my comprimise to keep calorie intake up. I will aim to add more carbs and protein in the am after my sleep "fasting" time, and get more meat and solid foods throughout. Thanks again.

[Q80_MuscleHed]

Originally Posted by fog_hat1981

Not exactly true - read around some more and you will see that this can be a good time for low GI carbs as well.

how come man .. could u plz explain to me ???