planning for bulking

[horgs]

Have started the planning process for bulking over winter and am keen for some feedback/thoughts on diet planning and what has worked for you. Currently am around 81kgs (maybe 18-20% bf) and am keen to work up to towards the 85kg mark before a cut towards end of the year. Am 5 ft 10ish. Have made some pretty good gains over the past 6 months of so but want to ramp things up over winter. Getting enough food/cals in is always the challenge for me and the best gains I made previously was through a pretty dirty bulk (I had shares in Maccas and BK) and I'm keen to try and eat a bit cleaner this time round. Supps I've been taking:

- Pre w/o Superpump

- During Sizeon

- ON whey protein

- Xtend

- Multi vit

Diet plan looks a bit like this:

B/fast - 4/5 weetbix, omlette 2 full eggs 2 whites

M/tea - wholemeal bagel with PB

Lunch - 2 cups b/rice 200 grams pork/chicken

a/tea - 30-40 grams shake with milk

dinner - 250-300grams steak/chicken, kumara etc

bedtime shake - 30 grams protein + 2-3 weetbix

Training 3 or 4 times a week with a HIT programme usually 8-9 at night (due to work) so train after dinner and bedtime shake becomes post w/out shake on training days.

Feedback/thoughts welcome

[mike27]

hi

u realise that xtend and size on are both intra-workout supps?

try and have food as each meal and not shakes. keep the protein powder for pwo. chcuk in 80g dextrose with ur pwo shake mixed in water only

eat some vege and fruits too :nod:

arvo tea.... dump the shake and have a load of complex carbs,30g protein

[mike27]

can you make your training earlier?

i just ask as having a pwo shake,then 45mins later or so having a full meal of complex carbs and protein would be better than just going to bed

[horgs]

thanks mike. yeah i have some xtend either during (mixed in with sizeon) or sip it afterwards for recovery. can't make the training earlier (but do in the wkds) but will look to add a mean 45 mins after pwo shake

[mike27]

id say prolly have either xtend or size on, not both intra-wo

45mins is just a guideline, have it sooner if ur hungry!

[Sifo-Dyas]

Plenty of great advice here...

Best trick ever for gaining mass is to set you alarm for 3am and have at least one 40g shake every night.

Go hard on good fibrous vegetables and rotate the rice for potato or kumara. Rice is a great clean carb but lacks fibre and should not be relied on solely.

If you like your cereal for breakfast, try nutragrain, it is surprisingly high in protein.

[mike27]

nutragrain is shit

have uprocessed oats with milk :nod:

[Daniel]

Have started the planning process for bulking over winter and am keen for some feedback/thoughts on diet planning and what has worked for you. Currently am around 81kgs (maybe 18-20% bf) and am keen to work up to towards the 85kg mark before a cut towards end of the year. Am 5 ft 10ish. Have made some pretty good gains over the past 6 months of so but want to ramp things up over winter. Getting enough food/cals in is always the challenge for me and the best gains I made previously was through a pretty dirty bulk (I had shares in Maccas and BK) and I'm keen to try and eat a bit cleaner this time round. Supps I've been taking:

- Pre w/o Superpump

- During Sizeon

- ON whey protein

- Xtend

- Multi vit

I would drop the Superpump if you are wanting to bulk up

Diet plan looks a bit like this:

B/fast - 4/5 weetbix, omlette 2 full eggs 2 whites

M/tea - wholemeal bagel with PB

Lunch - 2 cups b/rice 200 grams pork/chicken

a/tea - 30-40 grams shake with milk

dinner - 250-300grams steak/chicken, kumara etc

bedtime shake - 30 grams protein + 2-3 weetbix

Training 3 or 4 times a week with a HIT programme usually 8-9 at night (due to work) so train after dinner and bedtime shake becomes post w/out shake on training days.

Feedback/thoughts welcome

You need to add more food to your diet a good way to put it is you are eating for a family of 4 you will also need to drink alot of water with all the food that you will be eating. you wont be able to eat the amount of food that you need to eat first off so you are going to need to add more food every day.

[Pseudonym]

Gidday Horgs. It's a good question, and you've got some good answers there. However, I'm going to throw a spanner in the works - and please don't take this the wrong way!

Personally, if you're sitting at 18-20% BF now, I'd be inclined to cut down a bit before you do your next bulk. I don't think there's much advantage to going any higher than this. It just makes it harder when you eventually do cut. :wink:

[horgs]

Thanks Pseudonym - wouldn't take it personal! After I wrote it I thought that might be a bit high (haven't had my b/f done) so was just guessing, have some ab definition but am not rolling under 10% with a six pack!!! So could be more around 15-18%, I need to get it done.

What the view for dropping the SP pre? Cause of caffeine? I'll miss it love that sh*t

[Gym rat]

Try going to the early depending on what time you start work.I would also add in some flax seed and peanut butter like crunchy peanut butter and salt free.

[horgs]

Thanks gym rat will add some more PB in and will get some flaxseed. Bit restricted in terms of training times needs to be either 5.30am or 8pm and what I've read suggested first thing isn't great when trying to bulk.

[alwayslifting]

i wouldnt drop the Xtend, its not just an intra workout drink, slam 6-8 scoops in a 1.5 litre bottle and drink it throughout the day, youll be suprised how well it helps with recovery, steady stream of aminos.

but yea i would reccomend cutting down to about 12-15% as your testosterone levels are highest in that region.

im about to start my bulk aswell so good looking