Bulking diet help

[Damo]

Hi there guys,

Iv been stuck on 80kg for the past two weeks, i have been eating alot but cant seem to break the weight.

Im varying my food at the moment and just trying to get as much as possible in me, but this makes me lazy and i often skip meals etc.

I was just wondering if someone could figure me out a "set" diet, one that i repeat everyday , eating the same things, with maybe a cheat day at the weekend. ? for bulking.. Foods that are easy and cheap would be preferable.

I understand this is alot to ask, but any help will be appreciated!!!

(i understand most of the requirments for training, protein , carbs , etc etc.)

(i enjoy , oats, chicken, rice, potatos,etc.)

[mike27]

hi

just eat those then oats,rice,chick etc pots

add sum tinned tuna and salmon

add fruit and vege

add some wholegrain breads

add sum good fats like avocado,olive oil,good peanut butter

add sum dairy milk,yoghurt etc

add some eggs for breakie

add lean steak,mince etc too

easy

2 weeks on the same weight is all good, you dont wanna just pack on loads of fat, thats easy! anyone can do that

[mike27]

whats ur training like too?

[Damo]

Hey mike, thanks for your reply..

My training is going great mate, really good..

I just wrote me up a quick diet, what do you think of this?

Morning(7.30) : 3 pieces of toast, + oats, + glace of Cranberry or orange juice

10:00: 2 eggs, 1 Bannana

1:00: Chicken and rice

3:00: 1 tin of baked beans

6:00: steak , veg , potatoes, etc

9:00: protein shake.

I go to bed at 10:30, and get up at 7.30

How does this look to you mate?

[tomsammce]

Hey mike, thanks for your reply..

My training is going great mate, really good..

I just wrote me up a quick diet, what do you think of this?

Morning(7.30) : 3 pieces of toast, + oats, + glace of Cranberry or orange juice

10:00: 2 eggs, 1 Bannana

1:00: Chicken and rice

3:00: 1 tin of baked beans

6:00: steak , veg , potatoes, etc

9:00: protein shake.

I go to bed at 10:30, and get up at 7.30

How does this look to you mate?

assuming your eating the common sized portions for the 1pm meal and 6pm meal, thats not really enough food. no wonder your stuck on 80kg... im suprised your even 80kg to be honest

a tin of baked beans isnt a good meal by itsself bro its an imcomplete protein, have a small 90g tin of tuna with it or something like that to make it complete or have some rice with your beans. but baked beans in a tin is pretty crap anyway so id change that, contains lots of things your body doesnt need

[legacy]

Nice dobe there mate. I'm a dobe fan myself, anyway I would be eating a lot more than that. Seems pretty light, probably OK for maintenance but not enough for growth. Your 10.00am and 3pm meals need more. 10am make it 4 eggs and add a fat source ( handful of almonds etc ). 3pm, add some wholemeal bread and a fat source and a glass of milk. 9pm I'd be eating a fat source to slow protein digestion while you sleep. Also on top of that I eat 3-5 pieces of fruit a day. I'm around the same weight as you at the moment. Just my thoughts.....

[Damo]

haha yeah dobermans are great ay mate..

Okay sweet so i need to add more.. lol okay, so lets make it 4 eggs at 10:00 1 bannana, and a hand full of almonds.

what else would you recommend for the 3:00 oclock?

and once iv added some to both 10 and 3 , will i been intaking enough to gain?

[legacy]

3pm I would drop the baked beans for a 185gm can of salmon, more protein. A couple of sticks of broccoli be good. You can just zap them in the microwave with a bit of water for 1 min. Nice and crunchy with all the taste intact. Don't forget to drink plenty of water too.

[bang_bang]

no protein with breakfast..?

[legacy]

Good spotting bang bang, protein shake with breakfast eh and you should be sweet.

[mike27]

loose the juice and have 1-2 pieces of fruit. better for ya

protein shake with breakie? flag that, have some steak or chick

[Damo]

Sweet, cheers guys, il alter it here and there, cant start until i hit the supermarket, 2moro haha.. Thanks for your help, once iv had abit of a walk around, il re-type up the plan!

Speak soon !

[legacy]

loose the juice and have 1-2 pieces of fruit. better for ya

protein shake with breakie? flag that, have some steak or chick

Can't stomach meat that early in the day and a lot of people don't have the time to prepare it then either which is why I suggested a protein shake.

[bang_bang]

and whey is quickly absorbed which is what i want when iv been fasting for 8 hours!

hey legacy i shot a 12 1/4 inch bull tahr a couple of weeks ago :grin:

[kalahariman]

Hey mike, thanks for your reply..

My training is going great mate, really good..

I just wrote me up a quick diet, what do you think of this?

Morning(7.30) : 3 pieces of toast, + oats, + glace of Cranberry or orange juice

10:00: 2 eggs, 1 Bannana

1:00: Chicken and rice

3:00: 1 tin of baked beans

6:00: steak , veg , potatoes, etc

9:00: protein shake.

I go to bed at 10:30, and get up at 7.30

How does this look to you mate?

assuming your eating the common sized portions for the 1pm meal and 6pm meal, thats not really enough food. no wonder your stuck on 80kg... im suprised your even 80kg to be honest

a tin of baked beans isnt a good meal by itsself bro its an imcomplete protein, have a small 90g tin of tuna with it or something like that to make it complete or have some rice with your beans. but baked beans in a tin is pretty crap anyway so id change that, contains lots of things your body doesnt need

agree with tom, there is not nearly enough protein in your diet, starting with breakfast, cut the bakebeans out and add alot more eggs, chicken and steak, protein shakes is good but food is king.

[Damo]

Okay, have been shopping, and i am currently doing some cooking , and preparing meals for 2moro, have been slack this week , and had visitors so went out on the town (didnt drink lol). so starting my diet tomorrow.

Heres my upated version ; ( comments welcomed, as always!)(This is oneday)

7.30: 3 wholegrain toast + Oats + Orange Juice + Protein Shake

10:00: 4 Eggs, 1 Banana, Hand full of Nuts

1:00: Large portion of Chicken and Rice , Green beans, + Fruit

3:00. Serving of stew on small serving of rice.

6:00. Dinner meal, ( Steak, vegs, potatoes etc)

9:00.Bowl of Nutrigrain (With the milk) + Protein Shake before bed.

Wake up and repeat. How does this look? Better?

[mike27]

what time of the day do u train?

add some more fruit, vege with ur 1:00 meal too

[Damo]

what time of the day do u train?

add some more fruit, vege with ur 1:00 meal too

Hey mike, will do mate, il add some green beans and an apple. sound good mate?

My training time at the moment is all over the show.. because my training partner does a different college course to me, so hard for us to get together as he likes to go before he goes home. But if im not training with him in either the morning or mid afternoon (4ish) il generally train after my dinner. so.. 6.30-7 o'clock m8.

[mike27]

it'll help if u have a regular training time and then u can plan and fit ur meals around that.

ie making sure u get in a load of complex carbos 3hrs prior to ur workout

giving you the fuel for your session

yeah just try and keep the fruit rolling in

a bannna,apple,orange etc every day

also maybe buy some frozein berries to have with breakie. mixed so u can have a selection

vege too. this means you'll cover ur vits and mins for the day.

[Damo]

Okay sweet mate, Will keep on top of that, i take a multi vitamin in the morning aswel, + a fish oil aswel.

Im also going to try drink water throughout the day... my water intake has been low, and i need to step it up . Thanks for your advice m8!

[mike27]

yeah definatly keep the water intake up

keep consistant bed-times

8hrs or so everynight

just take a water bottle with you everywhere

fish oil caps are good, nice and cheap. i have 5-6 per day spread out evenyly with each meal

try and eat fresh fish each week too tho and eat tinned tuna and salmon each week to.

sounds like if you get all these little issuse sorted you'll pack on some mass.

training,food,rest,sleep = results

[Damo]

Yeah mate, gota be dedicated, and put in the work to get the results.. but im definitely prepared to do all of it.. and will post up some progress pics when i pack on some mass mate. Will keep you updated!! was reading your journal before, u have made some wicked progress mate.. and i will continue to follow ur journal!