Need help bulking up! DIET PLAN NEEDS HELP!!!

[Manmeet Singh]

Hey guys im new here and i need help...BAD! Im sure you guys have heard the questions im going to ask a million times before but i have read a fair amount of posts since ive joined and gained a whole lot of knowledge but still im finding myself in the same problems i had prior to coming.. Im 17, weigh about 145 and am about 5' 10. My goal is to gain healthy weight and muscle mass. I have read Vplayers 50 page program and feel that im going to give that everything ive got but im still extremely screwed with my diet plan... I thought that i had made a good plan but as i started calculating my protien intake i find im falling extremely short (which should be about 270-290 according to what ive read here). Theres a number of reasons i think i cant reach that point #1. Im a horrible cook the best thing i can make is cereal and doing that is still a battle! #2 I try not to be repetitive in what i eat during the week but that makes my meal ideas shrink dramatically.

So my questions arrreeeee
-for bulking up should i aim for 40/40/20 or 50/30/20 (carb/protien/fat)
-meal ideas,snack ideas, critique my diet....

Monday
Breakfast- Omelet,yogurt,plum, 1 glass of 2% mlik
Lunch- 2 peanut butter/banana sandwiches on whole wheat bread, fruitcup, juice
PM snack- raisinbran bread
(have a 5k run after this)
DInner- bean stew with 3 flour pita
Late snack- ham sandwhich

Tuesday
Breakfast- Oatmeal & brown sugar, orange (this is usually light because i have an endurance workout for rugby on tuesday mornings)
Lunch- 2 tuna tortilla wraps, low fat cheese string, fruitcup, juice
PM snack- peanut butter celery sticks, yogurt
Dinner- brocolli stew or bean stew with 3 flour pita
Late snack- turkey sandwich

Wednesday
Breakfast- eggwhites, toast, apple, 1 glass of 2% mlik
Lunch- chicken breast sandwich, fruitcup, juice
PM snack- low fat cheesestring wrapped in turkey breast
Dinner-pasta
Late snack-shrimp

Thursday ***Cant eat meat on Thursdays***
Breakfast- cottage cheese with fruit salad, cereal
Lunch- Soya pasta, low fat cheesestring, fruitcup, juice
PM Snack-yogurt, grapes
Dinner- bean stew with 3 flour pita
Late snack- peanut butter & banana sandwich

Friday
Breakfast- whole wheat bagel with egg salad spread, cantalope, 1 glass of 2%mlik
Lnuch- some sub from subway
PM snack- cereal
DInner- 2 chicken burgers
Late snack- tortilla chips and salsa

Saturday
Breakfast- cereal and blueberry muffin, banana
Lunch-tuna or bean stew with flour pita
PM snack- fruit salad
Dinner- pasta
Late snack- turkey sandwich

Sunday
Brunch- eggs, beans, toast
Pm snack- cereal, yogurt
Dinner- homemade pizza
Late snack- peanut butter celery sticks
**dinner is done by my mother and half the time i have no clue whats in it or what im having that day

Physical activities
Mondays-5k jog at 3pm
Tuesdays- endurance workout at 6am
Wednesdays- Weight training either mornings or afterschool
Thursdays- rugby practice
Fridays- weight training
Saturdays- Ice hockey
Sunday- Weight training

Now that I look at my plan again it looks even worse i havent implemented it yet so please if anyone has made it to the end of this post PLEEEASE FOR THE LOVE OF GOD tell me what i can eat to bulk up!!!

[j_db69]

Get some potatoes, sweet and regular (sweet is actually better for you), if you get relatively small ones you can just heat them in the microwave. Poke holes in them with a fork and put them in for like 2 1/2 minutes on each side. Get a can of chilie, not the kind to put on hotdogs and pour it on. Tastes great.

Also, the kraft mac and cheese is great, make it and put a can of tuna fish in there. Easy, tastes great, and cheap.

If you have a blender, you can make some great tasting shakes. Put a banana, some oats (plain), and milk. You can also add PB, frozen berries, whey protein, just whatever works for you. Just go browse at your grocery store

[Manmeet Singh]

hah ill give that a try sounds like it can replace my repetitive yogurts thanks man

[TRAZ]

If you bulk up enough then you will have to change your name to "Manmeat"

[Manmeet Singh]

lol thats the plan! why else do you think i wanna bulk up? jeeez

[TRAZ]

Do you take whey? If not you should. It will help you get the protein you need. It is especially important after lifting.

[Manmeet Singh]

yea i take a whey protien shake after workouts that give me 25g of protien with 5gs of carbs. After reading Vplayers crazy post i also started mixing my shakes with sprite instead of milk for the insulin spike takes like **** but if it works it works lol.

[TRAZ]

I wouldn't mix it with sprite...the carbonation might break down some of the proteins IMO. Just mix it with water for fast absorption. Also, you should get some Gatorade/ Powerade type sports drink for your post workout insulin spike. One more thing...is the 25g protein one scoop? If so I would double it. I usually try to get 40g post workout. That is just me though and some people might disagree, but I have seen great results with minimal side effects.

Originally Posted by TRAZ

I wouldn't mix it with sprite...the carbonation might break down some of the proteins IMO. Just mix it with water for fast absorption. Also, you should get some Gatorade/ Powerade type sports drink for your post workout insulin spike. One more thing...is the 25g protein one scoop? If so I would double it. I usually try to get 40g post workout. That is just me though and some people might disagree, but I have seen great results with minimal side effects.

bump. i do the same.

[EatUrMCTs]

Wow, I didn't realize that carbonated beverages denature proteins.
Rofl, keep using a high GI sugar PWO along with your protein.

[nicotine]

ahhh...just eat alot of oats...if you ever have any question about your diet...just add more oats...

[Manmeet Singh]

Originally Posted by EatUrMCTs

Wow, I didn't realize that carbonated beverages denature proteins.
Rofl, keep using a high GI sugar PWO along with your protein.

I didnt realize that either but what if you add milk to a protien shake is that bad? Ive read somewhere on this site that its not good to mix with milk just wondering why. Annnd also i still cant understand how people get such high protien intake daily...in my case im aiming for 290ish but i can only fit about 5 meals a day so i would have to intake roughly 60g of protien per meal... but then im confused as to how i would do that if during a sitting you only absorb like 30-40g of protien..

[EatUrMCTs]

I was being sarcastic on the first line of my last post, if you couldn't tell haha.

Milk PostWorkOut doesn't spike insulin, (lactose, @_@) also the casein protein found in milk is slow absorbing.

As far as protein intake goes, you need protein with every meal, it is the base of any decent bodybuilding diet. Since you only weigh 145, I doubt you need 250+g of protein a day, I would shoot for about 180ish, then adjust your carbs and fats according to that.

P.S. You can absorb more then 30-40g of protein in one sitting, thats a bunch of poo

[Manmeet Singh]

Originally Posted by EatUrMCTs

I was being sarcastic on the first line of my last post, if you couldn't tell haha.

Milk PostWorkOut doesn't spike insulin, (lactose, @_@) also the casein protein found in milk is slow absorbing.

As far as protein intake goes, you need protein with every meal, it is the base of any decent bodybuilding diet. Since you only weigh 145, I doubt you need 250+g of protein a day, I would shoot for about 180ish, then adjust your carbs and fats according to that.

P.S. You can absorb more then 30-40g of protein in one sitting, thats a bunch of poo

lol ok my bad hard to pick up sarcasm on forums for me so you said i should shoot for 180g of protien should i put the rest of the caloriescarbs i had placed for protien in my total caloric intake to cars make it something like 50 carb 35 pro 15 fat? im trying to gain a healthy 20 pounds

[Manmeet Singh]

Hey guys if anyone could just take a few mins to look at my diet id appreciate it i really wanna get things started February 1sssst!!!!

[sickman99]

Originally Posted by Manmeet Singh

Hey guys if anyone could just take a few mins to look at my diet id appreciate it i really wanna get things started February 1sssst!!!!

hey get for the flour pita(is it roti) make it with brown flour or if u buy it get the brown one

[_SaVvY_]

this is what loses me - first thing, you wanna bulk up, second thing, theres your diet, an it honestly looks like i eat more than you do in the entire day, in my first meal - then i read your doing a 5-k run...

ok, ive found the strength within to start - what can you eat to bulk up - EVERYTHING!!! to bulk up you need loads of calories, 5k runs an endurance work take away loads of calories - NOT GOOD

i would seriously say you need to at least have what your eating x 3 (and much more but you probably wouldnt do it)

always have loads of oatmeal to start the day, as much as you can possibly eat - start drinking as much milk as you do water (hopefully your drinking lots of water) - eat lots of brown rice, lots of chicken, an lots of cottage cheese - make sure you get veg in there, tuna dont go a miss - make sure you have loads of carbs (should always be over 50%), lots of protein, a good amount of good fats (mono's), and vits + mins

[Manmeet Singh]

Originally Posted by _SaVvY_

this is what loses me - first thing, you wanna bulk up, second thing, theres your diet, an it honestly looks like i eat more than you do in the entire day, in my first meal - then i read your doing a 5-k run...

ok, ive found the strength within to start - what can you eat to bulk up - EVERYTHING!!! to bulk up you need loads of calories, 5k runs an endurance work take away loads of calories - NOT GOOD

i would seriously say you need to at least have what your eating x 3 (and much more but you probably wouldnt do it)

always have loads of oatmeal to start the day, as much as you can possibly eat - start drinking as much milk as you do water (hopefully your drinking lots of water) - eat lots of brown rice, lots of chicken, an lots of cottage cheese - make sure you get veg in there, tuna dont go a miss - make sure you have loads of carbs (should always be over 50%), lots of protein, a good amount of good fats (mono's), and vits + mins

Ok ive realized that what i originally had down was a load of crap seeing how it supplied me with very little calories for the amount of physical activity i find myself having todo...so i guess this is what its going to come down to

- im going to compact what i eat in 2 days into one so ill have three different meal schedules to cycle through
Originally i was aiming for variety while still bulking up...i guess variety isnt that crucial. Tuna everyday isnt going to kill me hopefully, ive been getting some more meal ideas from the site but if anyone else has some snack ideas/breakfast lunch ideas throoow em this way! thanks