Bulking diet help please

[JaredK]

Needing a few more opinions here if possible please. Have been on this diet 3 months now, but keen to ramp up gains over the next 3 months before cutting and im not getting there as quickly as I would like. I am also getting completely different advice when asking a bodybuilder and a long term personal trainer, one says "whatever you're eating, double it and smash it in the gym", the other says im eating far too much protein, brown rice, oats & eggs for my activity and I need more high GI carbs?

Feel bloated a fair bit. Very consistent with diet, except for the odd cheat meal in weekends. Hovering around 85kg, 16% bodyfat and have for some time. 6ft1. Have been training around 18 months but diet hasn't been as regimented for the most of this.

Wake 7am

7:30am - 7 egg whites, 2 yolks, 1 slice wholemeal toast, 50gm oats, 50gm barley grass powder in water

10:00am - 150gm Chicken breast, 2/3 cup cooked brown rice, 1x apple

12:30 - 90gm Tuna Can, 1/2 cup cooked brown rice, large tbsp natural peanut butter (will add 20gm protein powder day after workouts or go with a 180gm tuna can instead)

3pm - 150gm Chicken breast, 2/3 cup cooked brown rice, 1x apple

7pm - Steak, Fish or Chicken, 200gm veges (usually broccoli)

10pm - Protein shake (no carb), 1 tbsp natural peanut butter, small handful goji berries

10:30 - sleep

Above is approx 220gm protein and approx 2400 calories by my calculations.

Workout days protein shake straight after workout with fruit, pre workout energy/creatine supplement. Drink around 3 litres of water a day, one coffee mid morning.

Training wise, im only doing 3 workouts a week at 6pm, approx 40min each. Chest/Shoulders Monday, Legs Wednesday, Arms Friday. Heavy weight low reps, doing 3-5 reps x3 on bench press to failure. No cardio except walking.

[mike27]

for muscle growth

reps = 8-12

rest = 60-90 sec

so you'll need to change that.

also thats a load of protein! too much i reckon.

try 1.5 g per kg bodyweight

2400cals is pretty low too. im 87-88kg and hitting 3500-4000 and also train only 3 days per week. normally for 1.5-2hrs tho. 6ft.

you may want to add some more good fat sources and up the carbs too.

definalty increase ur 3pm meal (pre-wo) to include more complex carbs

and your 7pm(pwo meal) needs carbs!!

hope this helps :nod:

[mike27]

id keep cardio in ur plan too. even if its 1 spin class per week or sumthing

warm up and cool down too? 5-10mins on the rower will do u good

whats the Grams for fats too?

[PeterDolan]

I'd only add more fat to that, protein is maybe a little high but nothing that bad.

8-12 reps is bullshit and cookie cutter as is 60-90 seconds rest

Use all rep ranges and rest periods, check out the BBing journals on here for more of an idea what I mean. Soundsgood and HarryB have the best ones

ps. Mike27, you're an idiot

[mike27]

thanks PD

quess i dont know everything as you think you do? :clap:

[PeterDolan]

thanks PD

quess i dont know everything as you think you do? :clap:

No I just keep an open mind as opposed to telling newbies the one way to do things that has worked for you (debatable) :clap: :doh:

[tomsammce]

good food plan

[mike27]

8-12 provides the most stimulus for muscle growth

i agree there is no one method or rule to follow to get the results you want

[PeterDolan]

No your intensity provides the stimulus

[tomsammce]

8-12 provides the most stimulus for muscle growth

i agree there is no one method or rule to follow to get the results you want

people who dnt go past 5 reps cant count past 5... lol

[bang_bang]

hey bro diet looks alright, id throw in some more carbs after you workout.. dont worry about the 'dont eat carbs after 3pm or ul get fat' myth, its bullshit. also your workout split is rubbish your not training back at all..? there are a heaps of different splits to try, i like chest/biceps, back/triceps, legs, abs/shoulders or if you prefer training 3x a week push, pull, legs/abs. good luck!

[wheels]

when bulking add some carb with your shake before bed, 30g carbs from oats. the carbs will help with your growth

[gdl]

Needing a few more opinions here if possible please. Have been on this diet 3 months now, but keen to ramp up gains over the next 3 months before cutting and im not getting there as quickly as I would like. I am also getting completely different advice when asking a bodybuilder and a long term personal trainer, one says "whatever you're eating, double it and smash it in the gym", the other says im eating far too much protein, brown rice, oats & eggs for my activity and I need more high GI carbs?

Feel bloated a fair bit. Very consistent with diet, except for the odd cheat meal in weekends. Hovering around 85kg, 16% bodyfat and have for some time. 6ft1. Have been training around 18 months but diet hasn't been as regimented for the most of this.

Wake 7am

7:30am - 7 egg whites, 2 yolks, 1 slice wholemeal toast, 50gm oats, 50gm barley grass powder in water

10:00am - 150gm Chicken breast, 2/3 cup cooked brown rice, 1x apple

12:30 - 90gm Tuna Can, 1/2 cup cooked brown rice, large tbsp natural peanut butter (will add 20gm protein powder day after workouts or go with a 180gm tuna can instead)

3pm - 150gm Chicken breast, 2/3 cup cooked brown rice, 1x apple

7pm - Steak, Fish or Chicken, 200gm veges (usually broccoli)

10pm - Protein shake (no carb), 1 tbsp natural peanut butter, small handful goji berries

10:30 - sleep

Above is approx 220gm protein and approx 2400 calories by my calculations.

Workout days protein shake straight after workout with fruit, pre workout energy/creatine supplement. Drink around 3 litres of water a day, one coffee mid morning.

Training wise, im only doing 3 workouts a week at 6pm, approx 40min each. Chest/Shoulders Monday, Legs Wednesday, Arms Friday. Heavy weight low reps, doing 3-5 reps x3 on bench press to failure. No cardio except walking.

With 10am and 3pm meals just have a full cup of rice and leave no crumbs!

100grams of kumara or potato with bedtime meal as per Wheels comment

AND at least 50grams of carbs in the form of dextrose post workout

Should get you close to 3000cals which is better then 2400 for a guy your size

good luck

[Damo]

"The back makes up one-third of the body. To neglect it ensures bodybuilding failure." (Arnold Schwarzenegger).