New member - Bulking diet

[kaws]

Hi team,

Long time lurker here - decided to join !!

Stats:

6foot1

90.5Kg

Roughly 14percent body fat

Im going to start my first official Bulk and try to reach 100kg without getting too fat!

diet will look roughly like this...please critique.

8am wake up - 1 scoop SuperQuad + 1 cup oats + multi

9am 2 pieces vogels + 3 whole eggs + Cheese

10am Hemorage + 5g Creatine + Apple

10.30am Workout

11.30am 1 Bagel w Jam + 2 scoops superquad + 5g Creatine + 5g Glutamine + 20grams Dextrose

1pm 150grams-200grams chicken breast + pasta

3pm 1 Scoop superquad

5pm 150grams-200grams chicken breast + pasta

7.30pm fish or steak or chicken + plus veges or potato or rice or pasta.

9.30pm 1 scoop superquad

10pm bed

Cheers!

[Chemo]

I dont think the bagel and jam is necessary for PostWO and maybe drop the potato / pasta out of that last meal?

DO you know how many cals that is averaging out to be?

apart from that seems solid bro, enjoy dem gains

[nate225]

I dont think the bagel and jam is necessary for PostWO and maybe drop the potato / pasta out of that last meal?

DO you know how many cals that is averaging out to be?

apart from that seems solid bro, enjoy dem gains

Keep it bro,

The man wants to bulk! Don't be carb phobic! :grin:

[Chemo]

Keep it bro, The man wants to bulk! Don't be carb phobic!

Lol sorry bro! He did say he didnt want to get too fat.

A bulk is a bulk anyhow you gonna put some fat on.

I take it back, as you were kaws, get dem carbs son!

[Phedder]

Seems like a decent diet could do with more omega 3's though. Maybe add some fish oil caps, and olive oil on your veges or pasta? timings seems a bit odd to me though.

8am wake up - 1 scoop SuperQuad + 1 cup oats + multi

9am 2 pieces vogels + 3 whole eggs + Cheese

What's the point? may as well just eat that all at 8am or 9am.

Your 3pm shake you may as well add to the 1pm or 5pm meal, don't see the point of having a shake between the meals.

[kaws]

Seems like a decent diet could do with more omega 3's though. Maybe add some fish oil caps, and olive oil on your veges or pasta? timings seems a bit odd to me though.

8am wake up - 1 scoop SuperQuad + 1 cup oats + multi

9am 2 pieces vogels + 3 whole eggs + Cheese

What's the point? may as well just eat that all at 8am or 9am.

Your 3pm shake you may as well add to the 1pm or 5pm meal, don't see the point of having a shake between the meals.

Cheers Mate will add in a few fish oil caps & olive oil on veges/pasta.

Its just how i do it lol wake up blend up a shake...take a shower and then cook up eggs... :wink:

[Phedder]

Seems like a decent diet could do with more omega 3's though. Maybe add some fish oil caps, and olive oil on your veges or pasta? timings seems a bit odd to me though.

8am wake up - 1 scoop SuperQuad + 1 cup oats + multi

9am 2 pieces vogels + 3 whole eggs + Cheese

What's the point? may as well just eat that all at 8am or 9am.

Your 3pm shake you may as well add to the 1pm or 5pm meal, don't see the point of having a shake between the meals.

Cheers Mate will add in a few fish oil caps & olive oil on veges/pasta.

Its just how i do it lol wake up blend up a shake...take a shower and then cook up eggs... :wink:

Fair enough then, more like 1 meal with an intermission haha.

Don't go overboard with the olive oil, still packs plenty of calories albeit very healthy ones. Too many calories of any kind will lead to more fat gain than you want, so monitor your progress and adjust as necessary. However I'd just have a little less pasta to compensate, but I love my fat :notworthy:

[WANABJAKD]

Hi team,

Long time lurker here - decided to join !!

Stats:

6foot1

90.5Kg

Roughly 14percent body fat

Im going to start my first official Bulk and try to reach 100kg without getting too fat!

diet will look roughly like this...please critique.

8am wake up - 1 scoop SuperQuad + 1 cup oats + multi

9am 2 pieces vogels + 3 whole eggs + Cheese

10am Hemorage + 5g Creatine + Apple

10.30am Workout

11.30am 1 Bagel w Jam + 2 scoops superquad + 5g Creatine + 5g Glutamine + 20grams Dextrose

1pm 150grams-200grams chicken breast + pasta

3pm 1 Scoop superquad

5pm 150grams-200grams chicken breast + pasta

7.30pm fish or steak or chicken + plus veges or potato or rice or pasta.

9.30pm 1 scoop superquad

10pm bed

Cheers!

where to begin?

swap the first two meals around and ramp up the new first meal. increase volume. second meal, have at least 1 cup oats and increase your protein scoops so your filling your protein calorie requirements for that meal.

eat meal 1 at 7am and meal 2 at 9am then train by 10.30 without any other junk in you.

you dont need to have creatine pre workout, post workout alone is just fine. that being said your body cannot use 10g naturally, 5 grams is more than enough.

a bagel isnt really a good option post workout because its very dense,therefore it will take a long time to breakdown in the gut. as for glucose its pretty low in value. the whole GI thing post workout is beaten to death, if you blend real food to liquid its the next fastest thing to glucose but with actual value.

your 3pm meal add a cup of oats and another scoop of protein, once again, to meet your nutritional requirements.

your final meal i would exclude your carbs and have the veges and meat alone.

[Phedder]

where to begin?

Should have stopped there, except for the creatine comment.

[WANABJAKD]

where to begin?

Should have stopped there, except for the creatine comment.

are you intimidated because of your lacking post? dont get upset. rather than showing everyone your the village smart-ass, get some experience and muscle under your belt before you give out advice.

Your 3pm shake you may as well add to the 1pm or 5pm meal, don't see the point of having a shake between the meals.

maybe four hour famines are fine for school kids, but theyre not for bodybuilders

[Phedder]

are you intimidated because of your lacking post? dont get upset. rather than showing everyone your the village smart-ass, get some experience and muscle under your belt before you give out advice.

Sorry, who are you?

maybe four hour famines are fine for school kids, but theyre not for bodybuilders

OH NOES CATABOWISM!1!!1!!??!#$@...Right?

[Chemo]

i liked the meat and veg at night aspect but...oats absorb the same as glucose?

tell me more bro

are you intimidated because of your lacking post? dont get upset. rather than showing everyone your the village smart-ass, get some experience and muscle under your belt before you give out advice.

[tomsammce]

i always ran my creatine monohydrate pre workout... and if i used it now i still would. why are u telling post workout? u and phedder?

in actual fact i dnt think it really matters so lets just leave at that.

lotsa red meat, chicken and fish.

rice, kumara/potatoe, oats

fresh fruit and vege and u will be good to go bro of forzen whatever suits.

and u be good to go bro!

[Luigi]

didnt read peoples replys so sorry if its been covered

your diet looks poos

.... im sure you can still make gains off it.... but remember that bulking is the time when you can let loose and enjoy your food

meals at 1, 5 and 7:30 look good.

learn to love your food and learn to cook and youll be able to cut back on the supps and make some real gains whilst having some damn tasty feeds

[kaws]

didnt read peoples replys so sorry if its been covered

your diet looks poos

.... im sure you can still make gains off it.... but remember that bulking is the time when you can let loose and enjoy your food

meals at 1, 5 and 7:30 look good.

learn to love your food and learn to cook and youll be able to cut back on the supps and make some real gains whilst having some damn tasty feeds

Cheers for being honest luigi, what sort of bulking diet has worked for you in the past? its more the timing that gets me as im at work most of the day..but i run a gym so it ties in nicely.

[bob26]

Hey mate i have just finished bulking myself. This was the diet that i used, tried to keep it as much "Real Food" as possible rather than shake, shake, shake. Obviously you would want to increase / decrease quantitys depending on how you react....

also not saying you should run this sort of diet but just for you to get a bit of a idea of what other people are doing.

Really basic really man, mix of carbs / protein / fat @ every meal basically.

Big lot of carbs straight away in the morning, then match that amount in my post workout shake :wink:

No carbs in my dinner @ 8pm.

Casein protein right before bed ( lite cottage cheese ) & being that it is a solid rather than a shake it is going to take your gut a bit longer to break it down.

7:30am 9 Egg Whites

1 Whole Egg

50ml Skim Milk

(scrambled)

100g Oats

300ml Skim Milk

1 banana

(blended & drank)

9:30am 125g Cooked White Rice (cooked weight)

20g Crunchy Peanut Butter

225g Skinless Bonless Breast (raw weight)

25ml HP BBQ Sauce

100g Mixed Vege

11:30am 125g Cooked White Rice (cooked weight)

20g Crunchy Peanut Butter

225g Skinless Bonless Breast (raw weight)

25ml HP BBQ Sauce

100g Mixed Vege

1:30pm 125g Cooked White Rice (cooked weight)

20g Crunchy Peanut Butter

225g Skinless Bonless Breast (raw weight)

25ml HP BBQ Sauce

100g Mixed Vege

3:30pm 125g Cooked White Rice (cooked weight)

20g Crunchy Peanut Butter

225g Skinless Bonless Breast (raw weight)

25ml HP BBQ Sauce

100g Mixed Vege

5:00pm (pre workout)

30g Whey Protein Isolate

50g Oats

200ml Milk

1 Banana

7:00pm (post workout)

60g Whey Protein Isolate

10g Glutamine

100g Oats

410g Tinned Peaches in Lite Juice

8:00pm 200g Rump Steak

Large Salad

10:00pm 200g Lite Cottage Cheese

[Yeah-Buddy]

Bob has done really well on that bulking diet.. check his journal for proof. That kind of plan will work well but I wouldnt aim for that level of protein, I think from memory it was around 500g a day or something? You could halve it and still get excellent progess.