Bulking

[daande]

Can you guys who are currently bulking post up an example of what you are eating everyday I want to see if I am eating enough. Here is an example of mine:

-2Xtoast with all natural PB and jam
-2X Protein shake each with 50g of protein
-1 10oz steak with half a plate of mixed potatoes and sweet potatoes (maybe 2 cups worth)
-1 8oz chicken breast with 2 pieces of nan bread and some tzitzeki sauce
-2x Bowl of vector cereal

After writing it out it looks like I need some more protein, instead of those bowls of cereal I should have some eggs or another chicken breast.

[L3]

im not currently bulking, but that is a terrible diet. im not sure how you structure your meals, but try this on for size:

1: 1cup yams (baked with oil), 12 egg whites OR protein shake
2: 5oz chicken, 1.5 cubs BR, .5 oz cheese or PB
3: 1 large tub shilouette yogurt, 1 bowl vector
4: 5 oz chicken, 1.5 cubs BR, 1 cup corn, .5oz cheese or pb
workout
5: PWO shake
6: 5-7oz steak, 1.5cub BR, 1 cup frozen veggies
7: 50grams whey, PB
8: PRE BED 50grams 100% casein, PB


if youre still hungry between meal 6 and 7, throw in another meal 2

[PdH]

I'm up 13 or so pounds right in the last two months and my diet is as follows, with some slight adjustment made recently:

3 whole omega eggs and 6 white with two pieces of multigrain bread; or shake with yogurt, banana, and 50 grams isolate

I cup dry volume oatmeal and 50 grams isolate

Post-workout: shake with yogurt, banana, and 50 grams isolate

2 cans salmon and rice or pasta

7 oz beef with rice or pasta and vegetables

3 1/2 oz beef or 7 ozs chicken with a big load of pasta

shake with yogurt and 50 grams isolate

I also snack on cashews and almonds.

[Dryvrgrl]

1 cup cr of wheat, 2 scoops protein, yogurt
2 whole eggs plus 4 egg whites 1oz fat protein shake
1.5 cup rice 1 cup chick peas 6 oz chicken
banana protein shake
tuna or whitefish
8 oz beef 1.5 c rice 1 cup veg
half cup nuts
protein shake
another banana
before bed, another shake!
and scattered in there a bunch of glutamine, some CLA some flax seed and vitamin C

5 litres of water
piss all night

I FINALLY after eating like a flipping heffer for the last 2.5 months have topped 125 pounds! Hello 127!! just skipped 126 all together! BOOO YEAH!!!

[GYMBRAT]

I'm up 13 or so pounds right in the last two months and my diet is as follows, with some slight adjustment made recently:

3 whole omega eggs and 6 white with two pieces of multigrain bread; or shake with yogurt, banana, and 50 grams isolate

I cup dry volume oatmeal and 50 grams isolate

Post-workout: shake with yogurt, banana, and 50 grams isolate

2 cans salmon and rice or pasta

7 oz beef with rice or pasta and vegetables

3 1/2 oz beef or 7 ozs chicken with a big load of pasta

shake with yogurt and 50 grams isolate

I also snack on cashews and almonds.

I like this!

[Dryvrgrl]

I'm up 13 or so pounds right in the last two months and my diet is as follows, with some slight adjustment made recently:

3 whole omega eggs and 6 white with two pieces of multigrain bread; or shake with yogurt, banana, and 50 grams isolate

I cup dry volume oatmeal and 50 grams isolate

Post-workout: shake with yogurt, banana, and 50 grams isolate

2 cans salmon and rice or pasta

7 oz beef with rice or pasta and vegetables

3 1/2 oz beef or 7 ozs chicken with a big load of pasta

shake with yogurt and 50 grams isolate

I also snack on cashews and almonds.

we're close!! lol

[natenator]

Can you guys who are currently bulking post up an example of what you are eating everyday I want to see if I am eating enough. Here is an example of mine:

-2Xtoast with all natural PB and jam
-2X Protein shake each with 50g of protein
-1 10oz steak with half a plate of mixed potatoes and sweet potatoes (maybe 2 cups worth)
-1 8oz chicken breast with 2 pieces of nan bread and some tzitzeki sauce
-2x Bowl of vector cereal

After writing it out it looks like I need some more protein, instead of those bowls of cereal I should have some eggs or another chicken breast.
How many calories is that?

What's the macro breakdow ?

[PdH]

we're close!! lol

I see that. You certainly are one determined young lady. :)

[daande]

How many calories is that?

What's the macro breakdow ?

Dunno just eating semi healthy as much as I can.

[C-money]

like nate said how many cals and whats the macro breakdown? are you gaining weight? strength going up? if it is, then youre good, if not add in some protein/fats, imo you have more than enough carbs

[theboss]

Meal 1: Pro/Carb
8 Egg Whites, 1 Scoop Of Whey Protein, 1 cup oatmeal
50g protein / 54g carbs / 5g fat


Meal 2: Pro/Fat
Lean Ground Beef, ¼ cup swiss cheese, green veggies
55g protein / 2g carbs / 20g fat


Meal 3: Pro/Carb
Chicken Breast, 1 and a half cup Brown Rice
55g protein / 64g carbs / 3g Fat
**Disclaimer: Meal 3 can be a pro/fat meal if you are ultra sensitive to carb intake.


Meal 4: Pro/Fat
2 Cans of Tuna, 1 Tbsp Full Fat Mayonnaise, Veggies
60g protein / 2g carbs / 13g Fat


Workout


Meal 5: PWO Nutrition
2 Scoops Whey Protein / 80g of Dextrose
40g protein / 80g carbs / 0g fat


Meal 6: PPWO
Boneless Skinless Chicken Breast, ½ cup Brown Rice (Measured Uncooked)
50g protein / 70g carbs / 3g fat


Meal 7: Pro/Fat
Lean Protein of your choice, 2 Tbsp Natural Peanut Butter
50g protein / 5g carbs / 18g fat


Meal 8: Before Bed
3 Scoops of Whey Protein, 1.5 Tbsp. Flax Seed Oil
60g protein / 3g carbs / 21g Fat

That turns into approximately 420 grams protein, 250 grams Carbs, and 83 grams of fat. This is roughly 3500 calories

[Memo]

My diet 5'4 168, 8-9% bf, trying to bulk, macro - +200g protein and 50g fat from olive oil, fish, or fish oil gelcaps, carbs varies from day to day on all i can eat concept.

#1 3 whole eggs, 2 slices of brown bread, 30g of rice protein concentrate powder.
#2 salmon or chicken with rice and potatoes, veggies
#3 40g (beef,egg white & gamma pea isolate blend) shake with 10g glutamine peptides
#4 beef or buffalo with pasta with salad, olive oil dressing
#5 beef or buffalo with pasta
#6 40g protein (beef,egg white & gamma pea isolate blend) shake with 10g glutamine peptides
-----gym ---- 20g BCAA
#7 40g protein (beef,egg white & gamma pea isolate blend) shake with 10g glutamine peptides
#8 beef or buffalo or chicken with pasta or rice and potato, veggies
#9 can of oyster or sardines

I hae been eating this for 2 weeks, since I lost my job I can stay home all day and eat. Its great.

[gsxr750]

6 meals minimum often 7 of 50g protein/50g carbs/15-20g fat

Ex, 1-4 eggs 6 egg whites/3 pieces whole wheat toast
2-2 scoups whey, 3/4 cup oatmeal, 2tbsp PB
3-8oz steak, 3/4 cup whole wheat pasta
4-2 scoups whey, 3/4 cup oatmeal, 2tbsp PB
5-7oz chicken, 1 baked potatoe with low fat cheese wiz
PWO shake + sugar
6-2 scoups whey, 3/4 cup oatmeal, 2tbsp evoo oil

[Ritch]

I don`t wanna bust your balls too much Dande but that`s a crappy diet. And for someone who`s been on this site as long as you have, you should know better. Double foul for a guy who uses steroids as well.

[natenator]

I'm curious how everyone here can give diet recommendations when you don't even know how much he weighs, what he's gained, etc

[L3]

dude.. its not like hes gonna follow anyones diet anyways :)

[natenator]

Dunno just eating semi healthy as much as I can.
You don't know your calories or macros and you use steroids? Maybe less time at the bar and with your whores and more time education yourself bud?

[Memo]

we did not give recommendation, I just posted my diet so he can compare and have ideas

[natenator]

we did not give recommendation, I just posted my diet so he can compare and have ideas
semantics dude.

[theboss]

Can you guys who are currently bulking post up an example of what you are eating everyday

Nate....I posted an example of a bulking diet like he asked...but see your point and thought the same as you...good call.

[PdH]

Maybe less time at the bar and with your whores and more time education yourself bud?

Is English your second language Nate? :D

[natenator]

Is English your second language Nate? :D
Trying to type on my itouch. It sucks

[PdH]

Trying to type on my itouch. It sucks

Are those things useful? I think I need something like that but I'm not really sure what they do exactly.

Sorry for the hijack guys.

[daande]

like nate said how many cals and whats the macro breakdown? are you gaining weight? strength going up? if it is, then youre good, if not add in some protein/fats, imo you have more than enough carbs

Im gunna lose my one cereal "meal" and replace it with a meat meal.

[daande]

For the month of november my diet was better than what I posted. December was flaky due to the holidays I tried to eat as best I could during that time. Now that I have no more family get togethers and I have my shit back on track I was just wondering what people here eat when bulking to compare. I have also never "bulked" on juice before this is my first time.

[Memo]

if its you in your avatar, I say you need more meat & complex carbs...

[daande]

if its you in your avatar, I say you need more meat & complex carbs...

Ya thats me.

[daande]

So I have starting stuffing my face. We will see where the weight goes I was 214 yesterday and today I was 216. I wanna hit 225 by the end of the month.

[nisser]

Not sure how it'll help but here's mine currently:

1) 3 eggs, 1 scoop whey, 1 cup skim milk, 2 pieces of bread, 1 piece of fruit

2) rice + extra lean ground beef

3) chicken, whole wheat pasta, tomato sauce

4) rice + pork chops

5) 2,3,4 or can of salmon + 2 pieces of bread

6) PWO shake (whey + bananas)

7) egg whites, whey, nuts, bread or oatmeal

Almost 4000 cals

[Ritch]

^^^ Looks solid!

[L3]

when will you boys learn, wheat based carbs are NOT ideal!

[PdH]

when will you boys learn, wheat based carbs are NOT ideal!

I don't know Bro. I grow much better when I'm eating mounds of pasta. It's loaded with protein as well. Certainly not an ideal form of protein but it can't hurt. Plus there's no comparable glycogen load. :)

[Ritch]

when will you boys learn, wheat based carbs are NOT ideal!

I know what you mean... So what would a low glycemic wheat free carb list look like? ( I should know this )

[ironwill]

when will you boys learn, wheat based carbs are NOT ideal!
Very true, a lot of people dont know it but their bodies cannot process the gluten in wheat...If eating lots of wheat products then a good digestive enzyme with protease in it will help.......

[L3]

I know what you mean... So what would a low glycemic wheat free carb list look like? ( I should know this )

i stick with the simplest, yams and brown rice.

also you could go with quinoa if you're feeling exotic and like to spend $$$.

that being said, my trainer's bulking diet called for 1 serving of whole wheat bread, but she was fine with me subbing in BR instead.

PdH...i am a fan of pasta, esp pre workout meal, so much friggin energy, but only when "dirty" bulking :)

[PdH]

Well, I tend to look at things on an evolutionary basis. Currently 15% of the population is gluten intolerant. Gluten may be difficult to digest, but that doesn't mean it is not digestible. When one looks at some of the largest and most highly mass dense people of certain eras in history, one will find that their diet included ample amounts of wheat and other grains. Vikings and Roman gladiators are prime examples. Wheat, barley and other grains were staples in their diets. Those who consumed large amounts of rice in their diets remained quite small and muscle-deficient (i.e. Asians).

Further, it's not simply genetics that determines who were the largest people in history. If diet had no effect on our physical makeup we would all still be under 5 feet tall. For me, 1000s of years of evolutionary evidence is enough to convince me that wheat and other grains are very useful for muscular growth.

[daande]

Here is what I ate for the last 2 days since posting this:

- 2 chicken breasts
- 1 8oz steak
- 3 50g protein shakes
- 3 cups of brown rice
- 2 pieces of nan bread
- 2 eggs
- 2 pieces of whole wheat toast with pb and jam

EDIT: all of the shakes were made with milk so most likely 55g or so of protein and some extra carbs. Also, my morning shake and pwo shake contained fruit in them such as some pinapple, strawberries, and rasberries. I woke up this morning feeling so full. I guess I gotta get my stomach to stretch out lol.

[Ritch]

i stick with the simplest, yams and brown rice.

also you could go with quinoa if you're feeling exotic and like to spend $$$.

that being said, my trainer's bulking diet called for 1 serving of whole wheat bread, but she was fine with me subbing in BR instead.

PdH...i am a fan of pasta, esp pre workout meal, so much friggin energy, but only when "dirty" bulking :)

That`s what I thought. I don`t see pasta as being that bad, but I don`t even eat it on a weekly baisis so it `s far from a staple in my case.

I know you no longer digest oatmeal, but that with brown rice and sweet potatoes are my staples as far as carbs go.

[White-Tiger]

Well, I tend to look at things on an evolutionary basis. Currently 15% of the population is gluten intolerant. Gluten may be difficult to digest, but that doesn't mean it is not digestible. When one looks at some of the largest and most highly mass dense people of certain eras in history, one will find that their diet included ample amounts of wheat and other grains. Vikings and Roman gladiators are prime examples. Wheat, barley and other grains were staples in their diets. Those who consumed large amounts of rice in their diets remained quite small and muscle-deficient (i.e. Asians).

Further, it's not simply genetics that determines who were the largest people in history. If diet had no effect on our physical makeup we would all still be under 5 feet tall. For me, 1000s of years of evolutionary evidence is enough to convince me that wheat and other grains are very useful for muscular growth.

^^^
Nice post.
I'd like to point out the value of OATS in this context (ie: The Scots are far from being small).