Bulking Diet

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bigbrock

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Whats yalls take on this diet to get to 275-280 from 256lb? Any suggestions?

Meal 1:
1 scoop whey protein
4 egg whites 2 whole eggs
2 cups oatmeal
2 cups juice

Meal 2:
1 Protein bar
4oz tuna w/fat free mayo
1 cup broccoli

Meal 3:
12-14oz lean meat
1 1/2 to 2 cups of either whole wheat noodles or brown rice
1 cup of green veggies
1/2 cup of red beans

Meal 4:
1 cup Fat Free Cottage Cheese
1 cup pineapple chunks
1 cup brown rice
3 egg whites
4oz tuna
1 tbsp olive oil

Meal 5: PWO
40 grams of creatine
1 20oz Gatorade
2 scoops whey protein

Meal 6:
12-14oz lean meat
1 1/2 to 2 cups of either whole wheat noodles or brown rice
1 cup of green veggies

Meal 7:
2 scoops of whey protein

Cal: 5400-5700 (around 450 from fat)
Carbs:550-600g
Protein:485-525g
 
A lot of food! I like the way you have it laid out and the protein to carb to fat ratio.
 
I would change things up just a little.

Meal 1:
2 cups liquid egg whites
1 scoop whey protein
drink these first 2 items as a shake
3 packets instant grits
3 slices nonfat cheese melted into your grits

Meal 2:
10oz 93% lean ground turkey crumbles
1/2 cup lentil beans (before cooking)
1/2 cup brown rice (before cooking)
any green vegetable
mix these items together
1 medium banana

Meal 3:
same as meal two

Meal 4: pre-training
10oz boneless skinless chicken breast
smothered in barbecue sauce!
1 cup mashed sweet potatoes
any green vegetable

Meal 5: post-training
1 cup liquid egg whites
2 scoops whey protein
1 scoop dextrose powder (about 50g)
mixed as a shake

Meal 6:
16oz 80% lean ground beef crumbles fat drained out
1 cup mashed sweet potatoes
any green vegetable

Meal 7:
2 scoops casein protein
1 cup liquid egg whites
mixed as a shake

Here are a few reasons that I suggest the food that I suggest.

1. I don't do dairy anymore. I have replaced all of the milk in my shakes with pasteurized liquid egg whites. They are safe, offer great protein, and they taste okay in shakes.

2. Everything I listed here is cheap. All the meat is in that $2.00 per pound range if you shop around. The carbs are balls out cheap.

3. I suggest taking in very few carbs as you get close to bed time. This will help you stay leaner in my opinion. There is no reason to get really fat when bulking.

4. The ground beef in meal 6 is key to me. I eat red meat and it makes me feel good. It has all kinds of good shit in it.

Here are a few more suggestions.

- If you need more carbs it is very easy to add them at any time. You can grind 1/2 cup of raw oatmeal in a coffee grinder and then mix it up with a cup of nonfat soy milk and you have just added about 35g of high quality carbs to any meal.

- If you need more calories you can always eat almonds (or another healthy nut) in between meals. Natural peanut butter is another great option for adding calories.

- Feel free to add fresh fruit to any meal except for the last meal. In fact, you should make it a point to eat some fruit every day. It has good carbs, and plenty of antioxidants and other good shit in it.
 
so you gonna take 500-600g of carbs daily now..the question is how many carbs were u taking before this bulk..lets say you were eating 250-300 before if u jump from 300g to 600g all of the sudden you gonna gain more fat than muscle ,that is a drastic change..now ,there is nothing wrong with taking in 600g of carbs but i'd increase them gradually until you reach your goal ( if needed)..
 
if i may add..did u just finish a cutting phase? whats your bf % right at this moment? I asked because bulking phases seem to work better after youve been dieting for awhile, your body will suck in all those calories youve been depleting it from and actually grow-built new muscle..now ,if you gonna bulk just for the sake of gaining weight without caring what type of weight you gonna put on..your diet seems fine.

I believe bulkers should be planned as much as cutters..yeah, of course you gonna gain some fat but dont make the mistake of becoming a fat pig and then have to work harder to lose all that fat and ending up eating up all the "muscle" you put on and back to where u started.
 
OLYMPIAN said:
I believe bulkers should be planned as much as cutters..yeah, of course you gonna gain some fat but dont make the mistake of becoming a fat pig and then have to work harder to lose all that fat and ending up eating up all the "muscle" you put on and back to where u started.
Click to expand...

One of the truest statements ever.
 
GBAGH said:
I would change things up just a little.

Meal 1:
2 cups liquid egg whites
1 scoop whey protein
drink these first 2 items as a shake
3 packets instant grits
3 slices nonfat cheese melted into your grits

Meal 2:
10oz 93% lean ground turkey crumbles
1/2 cup lentil beans (before cooking)
1/2 cup brown rice (before cooking)
any green vegetable
mix these items together
1 medium banana

Meal 3:
same as meal two

Meal 4: pre-training
10oz boneless skinless chicken breast
smothered in barbecue sauce!
1 cup mashed sweet potatoes
any green vegetable

Meal 5: post-training
1 cup liquid egg whites
2 scoops whey protein
1 scoop dextrose powder (about 50g)
mixed as a shake

Meal 6:
16oz 80% lean ground beef crumbles fat drained out
1 cup mashed sweet potatoes
any green vegetable

Meal 7:
2 scoops casein protein
1 cup liquid egg whites
mixed as a shake

Here are a few reasons that I suggest the food that I suggest.

1. I don't do dairy anymore. I have replaced all of the milk in my shakes with pasteurized liquid egg whites. They are safe, offer great protein, and they taste okay in shakes.

2. Everything I listed here is cheap. All the meat is in that $2.00 per pound range if you shop around. The carbs are balls out cheap.

3. I suggest taking in very few carbs as you get close to bed time. This will help you stay leaner in my opinion. There is no reason to get really fat when bulking.

4. The ground beef in meal 6 is key to me. I eat red meat and it makes me feel good. It has all kinds of good shit in it.

Here are a few more suggestions.

- If you need more carbs it is very easy to add them at any time. You can grind 1/2 cup of raw oatmeal in a coffee grinder and then mix it up with a cup of nonfat soy milk and you have just added about 35g of high quality carbs to any meal.

- If you need more calories you can always eat almonds (or another healthy nut) in between meals. Natural peanut butter is another great option for adding calories.

- Feel free to add fresh fruit to any meal except for the last meal. In fact, you should make it a point to eat some fruit every day. It has good carbs, and plenty of antioxidants and other good shit in it.
Click to expand...

Damn bro I appreciate you takin the time to post that much! I really like meals 2 & 3. You helped out alot bro. Seeing that this is my first time trying to add weight your input cleared it up for me! As far the dextrose powder goes, would that be the same stuff in flavored creatine?
 
OLYMPIAN said:
if i may add..did u just finish a cutting phase? whats your bf % right at this moment? I asked because bulking phases seem to work better after youve been dieting for awhile, your body will suck in all those calories youve been depleting it from and actually grow-built new muscle..now ,if you gonna bulk just for the sake of gaining weight without caring what type of weight you gonna put on..your diet seems fine.

I believe bulkers should be planned as much as cutters..yeah, of course you gonna gain some fat but dont make the mistake of becoming a fat pig and then have to work harder to lose all that fat and ending up eating up all the "muscle" you put on and back to where u started.
Click to expand...

Today my weight was 259lb at 15-17%bf. My avg daily carb intake at the moment is 400-450g. Im not tryin to be a pro bb like you :cool: But I am just trying to gain some weight since all ive ever done is diet to loose ever since I played ball.
 
to each their own but at 17% bf you shouldnt be bulking ,bro..imo

lol..im not trying to be a pro nor i could ever be..far from it
 
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