Good enough for a bulking diet?

[Shooders]

On a new bulking diet, currently weighing in at 170lbs looking to put on another 12lbs.

Looking for some feedback/opinioins on my diet. Anything would be good because im finding it hard to gain. Im was on the scales daily and was just getting pissed off so im now forcing myself to do it once a week to keep my sanity.

Typical day:

0700
3 handfulls of oats with milk (porridge)
glass of orange juice
2 boiled eggs

1000
gainer shake - 400ml milk, tbsp peanut butter, banana, 1.5 scoops whey

1300
2 chicken rolls
1 boiled egg
1 yoghurt

1600
gainer shake - 400ml milk, tbsp peanut butter, banana, 1.5 scoops whey

1830
Some sort of meat
Potatoes
Brocolli

2130
Toast and beans
glass of milk

[mitchcumstein]

That's a good diet




If you're looking to gain a bunch of fat.

[Sean]

Originally Posted by mitchcumstein

That's a good diet




If you're looking to gain a bunch of fat.

That was helpful...

I am not the best at diets by any means but I would get more chicken in ya..not sure what a roll is but just a breast is good, loads of veggies, lean meats, brown rice, white rice, eggs (cut some yolks out tho), natty PB...stuff like that...and eat that 6-7x a day. Don't rely on weightgainer drinks..lots of empty carbs and fat.

You might wanna go do some reseach in the diet sections...also try searching for bulk or bulking to find past threads, this gets asked all the time.

[Shooders]

Originally Posted by mitchcumstein

That's a good diet




If you're looking to gain a bunch of fat.

I know theres alot of calories in the shakes and the last meals not the best but what else would you change?

0700, 1300 (minus yoghurt), and 1830 seem ok to me, what you think?

And a roll is a sandwich basically, kinda lol, i dont know what you would call it in america.

Yeah i'll take a look in the stickies sean thanks!

[TheHorseman]

Originally Posted by Sean

That was helpful...

I am not the best at diets by any means but I would get more chicken in ya..not sure what a roll is but just a breast is good, loads of veggies, lean meats, brown rice, white rice, eggs (cut some yolks out tho), natty PB...stuff like that...and eat that 6-7x a day. Don't rely on weightgainer drinks..lots of empty carbs and fat.

You might wanna go do some reseach in the diet sections...also try searching for bulk or bulking to find past threads, this gets asked all the time.

Yeah Sean you're never sarcastic?

Why 6-7x per day? Im very curious...

[mitchcumstein]

Originally Posted by Sean

That was helpful...

I am not the best at diets by any means but I would get more chicken in ya..not sure what a roll is but just a breast is good, loads of veggies, lean meats, brown rice, white rice, eggs (cut some yolks out tho), natty PB...stuff like that...and eat that 6-7x a day. Don't rely on weightgainer drinks..lots of empty carbs and fat.

You might wanna go do some reseach in the diet sections...also try searching for bulk or bulking to find past threads, this gets asked all the time.

I was on my phone, not gonna type a multi-paragraph response. Now im not.

Originally Posted by Shooders

I know theres alot of calories in the shakes and the last meals not the best but what else would you change?

0700, 1300 (minus yoghurt), and 1830 seem ok to me, what you think?

And a roll is a sandwich basically, kinda lol, i dont know what you would call it in america.

Yeah i'll take a look in the stickies sean thanks!

Alot of your meals are loaded with carbs and have hardly any protein. thats good for getting fat but not good for gaining muscle. You think starting off the day with 10g of protein in your breakfast is gonna help you get big?

Theres really only a couple basic rules you need to follow for doing a good clean bulk without gaining a bunch of unwanted fat:

1)Protein should be the largest macronutrient in every single meal.

2)keep your fats seperated from your carbs. Try to make your meals either protein/fat or protein/carbs. Samples: Eggs and oatmeal, Chicken and potatoes, Fish and rice, Protein shake and peanut butter, etc. you get the picture.

If youre a hardgainer, dont eat so many meals. It just keeps your metabolism revved up and makes it harder to gain. Eat 3-4 large meals instead.

[Sean]

Originally Posted by TheHorseman

Yeah Sean you're never sarcastic?

Why 6-7x per day? Im very curious...

LOL.
I am sarcastic all the time..and was being so then =)

6-7, IMO, spreads out the cal intake. Like I said, I am not the diet expert, just wanted to post suggestions mainly pointing him to the stickies.
Anecdotally speaking, while bulking of maintaning my weight, and ever trying to cut weight, I try to keep up with 6-7 meals and it works for me no matter the goals. Blood sugar, Carb distribution, feeling full, something else scientific i am sure makes it work for me. what are the other options?

[Sean]

Well see..this is why i suck at diet advice. I am th opposite, if I eat 3-4 big meals I will bulk....all fat around my belly.

and honestly, I was j/k when I put that in there.

Originally Posted by mitchcumstein

I was on my phone, not gonna type a multi-paragraph response. Now im not.




Alot of your meals are loaded with carbs and have hardly any protein. thats good for getting fat but not good for gaining muscle. You think starting off the day with 10g of protein in your breakfast is gonna help you get big?

Theres really only a couple basic rules you need to follow for doing a good clean bulk without gaining a bunch of unwanted fat:

1)Protein should be the largest macronutrient in every single meal.

2)keep your fats seperated from your carbs. Try to make your meals either protein/fat or protein/carbs. Samples: Eggs and oatmeal, Chicken and potatoes, Fish and rice, Protein shake and peanut butter, etc. you get the picture.

If youre a hardgainer, dont eat so many meals. It just keeps your metabolism revved up and makes it harder to gain. Eat 3-4 large meals instead.

[mitchcumstein]

Originally Posted by Sean

Well see..this is why i suck at diet advice. I am th opposite, if I eat 3-4 big meals I will bulk....all fat around my belly.

and honestly, I was j/k when I put that in there.

Yeah but youre probably not a hardgainer, right? Im the same way, id get fat if i tried to eat 3-4 1200 calorie meals but im far from a hardgainer.

[JayFive]

I think in his case eating 6-7x a day may be more detrimantal(sp?) to his goals. He's looking to gain and in eating so often, he's going to be eating smaller meals more often, boosting his metabolism. The again, eating 3-4 times a day may be just as difficult for someone. That'd mean getting around 900-1200 calories per meal. That may be uncomfortable.

I'd say I have to agree with Mitch here, keep the protein high. Seperate the carbs from the fat whenever possible, and try to eat big meals 3-4x a day instead of small meals 6-7x a day. Clean bulking is not nearly as difficult as it may sound, its just a matter of planning correctly (okay, here's some turkey breast with mashed potatoes at 2pm and then some steak with olive oil and spinach at 6pm, etc.) but then again, so is everything else.

Edit: not deleting it but I love it when I take too long to post and theres been like 4 replies since I started.

[Sean]

Originally Posted by mitchcumstein

Yeah but youre probably not a hardgainer, right? Im the same way, id get fat if i tried to eat 3-4 1200 calorie meals but im far from a hardgainer.

Yeah, I look at food and gain.

Thanks for setting me straight.

[Shooders]

Originally Posted by mitchcumstein

I was on my phone, not gonna type a multi-paragraph response. Now im not.




Alot of your meals are loaded with carbs and have hardly any protein. thats good for getting fat but not good for gaining muscle. You think starting off the day with 10g of protein in your breakfast is gonna help you get big?

Theres really only a couple basic rules you need to follow for doing a good clean bulk without gaining a bunch of unwanted fat:

1)Protein should be the largest macronutrient in every single meal.

2)keep your fats seperated from your carbs. Try to make your meals either protein/fat or protein/carbs. Samples: Eggs and oatmeal, Chicken and potatoes, Fish and rice, Protein shake and peanut butter, etc. you get the picture.

If youre a hardgainer, dont eat so many meals. It just keeps your metabolism revved up and makes it harder to gain. Eat 3-4 large meals instead.

Thanks for the advice but im a little confused about the way youve worded paragraph 2.

The "samples" are what i should be doin or should not be doing?

Can i eat carbs and protein or protein and fats aslong as fats and carbs arent mixed? Its the forward slashes that have thrown me off

I tried 4 large meals a day before and i felt really shi**y and tired all the time, i think its cos my body was being taxed breaking down alot of food in one go. But if its the right way to do it ill go back to is cos i am a pretty hard gainer.

[Sean]

I am sure he is saying to mix protein with either fat or carbs, but don't mix the fat and carbs together in a meal.

[mitchcumstein]

Originally Posted by Sean

I am sure he is saying to mix protein with either fat or carbs, but don't mix the fat and carbs together in a meal.

Exactly.

Originally Posted by Shooders

Thanks for the advice but im a little confused about the way youve worded paragraph 2.

The "samples" are what i should be doin or should not be doing?

Can i eat carbs and protein or protein and fats aslong as fats and carbs arent mixed? Its the forward slashes that have thrown me off

I tried 4 large meals a day before and i felt really shi**y and tired all the time, i think its cos my body was being taxed breaking down alot of food in one go. But if its the right way to do it ill go back to is cos i am a pretty hard gainer.

Those are examples of what to eat. You can eat a bunch of meals if you want but you might find youll have to eat an insane amount of food to gain whereas you could gain more eating 4 big meals on less total calories.

[mitchcumstein]

After thinking about this a little more, im gonna recant slightly on the no mixing carbs and fats rule for a couple reasons. First and foremost, it might not make alot of sense to eat a 1000 calorie Protein and carb only meal. That would mean 125g of protein and 125g of carbs. The body will never process that much protein in one sitting. The Protein/fat meal would be even harder cause youd have to eat 70g of fat and thats silly too. And secondly, i think a hardgainer can get away with it as long as the protein is high, the carbs are complex, and the fats are good. The no carbs and fats rule works good for us easy gainers but you might not need it as much.

So i would recommend 4 meals that are roughly broken down like this:

75-80g of protein
100g of complex carbs
25g of good fats


At 170lbs you should gain nicely off 300-320g of protein a day.

[Shooders]

Originally Posted by mitchcumstein

After thinking about this a little more, im gonna recant slightly on the no mixing carbs and fats rule for a couple reasons. First and foremost, it might not make alot of sense to eat a 1000 calorie Protein and carb only meal. That would mean 125g of protein and 125g of carbs. The body will never process that much protein in one sitting. The Protein/fat meal would be even harder cause youd have to eat 70g of fat and thats silly too. And secondly, i think a hardgainer can get away with it as long as the protein is high, the carbs are complex, and the fats are good. The no carbs and fats rule works good for us easy gainers but you might not need it as much.

So i would recommend 4 meals that are roughly broken down like this:

75-80g of protein
100g of complex carbs
25g of good fats


At 170lbs you should gain nicely off 300-320g of protein a day.

Thanks mitch thats brilliant.

I'll have a think about it and get back with a plan and if you dont mind telling me what you think?

How big a part does my calorie intake take? I take thats all taken into consideration with the amounts u listed? Am i still looking for 3000 plus a day?

[mitchcumstein]

Originally Posted by Shooders

Thanks mitch thats brilliant.

I'll have a think about it and get back with a plan and if you dont mind telling me what you think?

How big a part does my calorie intake take? I take thats all taken into consideration with the amounts u listed? Am i still looking for 3000 plus a day?

being a hardgainer i would think 3000 would be on the low side. Id start closer to 4000.

By the way, whats your current bodyfat%?

[Shooders]

Originally Posted by mitchcumstein

being a hardgainer i would think 3000 would be on the low side. Id start closer to 4000.

By the way, whats your current bodyfat%?

Is it not gonna be hard to get 4000 eating such lean foods?

Sorry i dont know, low id say, im pretty lean. Is there a way i can calculate it just now?

[mitchcumstein]

Originally Posted by Shooders

Is it not gonna be hard to get 4000 eating such lean foods?

Sorry i dont know, low id say, im pretty lean. Is there a way i can calculate it just now?

Bodyfat calipers are the best way but i was just making sure you were lean. If you had extra bodyfat and were not gaining you might not be a hardgainer, you might just not be training right and or eating enough protein.

Its really not that hard heres a sample meal:

6oz chicken breast(weight after cooking)
12oz red potatoes broiled in olive oil
2 cups 2% milk

941 cals
75g protein
90g carbs
30g fat

[Shooders]

Originally Posted by mitchcumstein

Bodyfat calipers are the best way but i was just making sure you were lean. If you had extra bodyfat and were not gaining you might not be a hardgainer, you might just not be training right and or eating enough protein.

Its really not that hard heres a sample meal:

6oz chicken breast(weight after cooking)
12oz red potatoes broiled in olive oil
2 cups 2% milk

941 cals
75g protein
90g carbs
30g fat

Nah im definately lean id say.

I can post the workout if you like but id say its good, its about my 4th draft and i finally think ive got it spot on.

I'd put i down to protein and spacing out the meals, il take your advice and see how i get on.