Bulking question

[jonathandd23]

Hi, so i think my diet is fairly good but I'm having a hard time getting a surplus calories, this is what my diet looks like

7am - 3 eggs/6 egg whites, glass of milk, 2pc toast or bowl of oatmeal
10am - 1 1/2 chicken breast, cup of rice, about 150mg of beans ( i buy the stuff in tomato sauce, but then i put the can in the drainer, and rinse the sauce out, i find the beans are more tender and
more pleasant to eat. And then a cup of corn or some frozen veggies

12:30pm - same as meal as before

3pm - usually the same as before, sometimes ill just have a protein shake with a banana and natural peanut butter on the banana, usually a good chuck of Pb on each bite.

5pm - same as meal #1

6:30/7 i go to gym till about 8/8:30,

9pm -PWO shake and banana

10pm usually snack on just some PB


Problem is, I'm hitting my protein macros, fat i could use more omegas i guess, i am very sensitive to carbs so i try to keep them a bit lower. But I'm barely reaching a calorie surplus if at all,
would getting something calorie dense such as mcdonalds help? Because from this diet i am forcing food down my throat and sometimes i can't make a calorie surplus.

Another question i have is, i know that having some garbage food will only aid in more fat, but are there dirty foods that will stunt muscle development? for example a piece of cake, will it just add cals to make me fat, or can it actually stunt nutrients being delivered?

Any help much appreciated, I've been working out for maybe 2 years, first year i was on/off on diet, but now I'm starting to actually measure and be consistent, and realizing how hard it actually is to bulk.

[Praetorian]

You need to up your protein and fat...this will improve muscle gains and obviously up cals.
Meal 1 5 whole eggs not 3 (way too low)
Meal 2 (weigh your chicken breast after its cooked have 8oz) add fat to this meal 1 Tbsp olive oil or butter on veggies
Protein shake should contain 50g protein plus 15-20g fat (2 Tbsp natural almond butter is way better then PB)
PWO shake should contain 50g protein + 50g carbs(from maltodextrin or vitargo) banana is not the best choice as it contains fructose..also add 5g creatine mono
Snack before bed should either be protein shake or 1.5 cups cottage cheese with some blueberries for flavour.

McDonalds is fine for a cheat meal on the weekend...too much junk especially sugar will increase insulin resistance and lead to fat gain,

P

[jonathandd23]

Hi thanks for your response, I've been just lurking on the forums for couple years and I'm always outstanded by your frequent and knowledgable answers, couple questions if you don't mind though,

The protein i counted i was getting was around 250-300, which from what I've read from George Farah is a good number because to much just puts a lot of stress on the kidney's
But i do agree with you on the almond butter, i think i should add a lot more of it in my diet.

as for the eggs, i usually have 2 -3 meals with eggs, is 10 raw eggs to much in a day? i know its good HDL cholesterol, but 10 in a day and like 60-70 in a week that seems quite high.

oh and i forgot to mention i do add in the quite a bit of oil in my chicken, but its called Omega oil, combines Flax Oil, Grape oil, and Olive oil. is that a respectable substitute.

Thanks again for your help, I'm only 19 still and trying to learn as much as i can, I'm trying to learn how my body reacts to it rather then using a specific guide because every time i read different articles, they are always claiming different things, I'm not sure which to believe in.

[Sean Summers]

You're afraid of carbs but want to add McDonalds??? Also, where's the beef - save the chicken for contest time.

Just PB for the last meal???? Why?

[jonathandd23]

i just thought ground beef was high in saturated fats, so i tried to stay away from it.

My last meal I'm not really hungry so i just try to down some PB for easy cals, and its easy to make.

and yea, when you say it like that about the mcdonalds, i feel like an idiot now.

[TT Eric]

Saturated fats from a good source is actually very good and healthy! For beef, try to find Grass-fed beef, you'll have less (bad) Omega-6 and more Omega-3 in your diet, plus it taste better then chicken!

Eric

[Praetorian]

Hi thanks for your response, I've been just lurking on the forums for couple years and I'm always outstanded by your frequent and knowledgable answers, couple questions if you don't mind though,

The protein i counted i was getting was around 250-300, which from what I've read from George Farah is a good number because to much just puts a lot of stress on the kidney's
But i do agree with you on the almond butter, i think i should add a lot more of it in my diet.

as for the eggs, i usually have 2 -3 meals with eggs, is 10 raw eggs to much in a day? i know its good HDL cholesterol, but 10 in a day and like 60-70 in a week that seems quite high.

oh and i forgot to mention i do add in the quite a bit of oil in my chicken, but its called Omega oil, combines Flax Oil, Grape oil, and Olive oil. is that a respectable substitute.

Thanks again for your help, I'm only 19 still and trying to learn as much as i can, I'm trying to learn how my body reacts to it rather then using a specific guide because every time i read different articles, they are always claiming different things, I'm not sure which to believe in.

As for protein 50g per meal @ 6 -7 meals per day is ideal...i think your math is a bit off...there will not be too much stress on the kidneys..unless of course you have chronic kidney disease.
Extra virgin olive oil is much better thna Omega oil...you can also add in fish oil as a supplement...the body doesn't convert flax oil to EPA/DHA very well.
I would cook your eggs much better assimilated than raw....they wont affect blood cholesterol....look for omega 3 eggs.
Measure the oil you add, 2 full chicken breasts...7-8 oz per meal, same as beef.
Saturated fat is necessary in the diet. It will lower LDL levels.
Plaque in the arteries and heart disease s linked to inflammation from over eating carbs and the wrong types of carbs.
P

[chordz]

You need to up your protein and fat...this will improve muscle gains and obviously up cals.
Meal 1 5 whole eggs not 3 (way too low)
Meal 2 (weigh your chicken breast after its cooked have 8oz) add fat to this meal 1 Tbsp olive oil or butter on veggies
Protein shake should contain 50g protein plus 15-20g fat (2 Tbsp natural almond butter is way better then PB)
PWO shake should contain 50g protein + 50g carbs(from maltodextrin or vitargo) banana is not the best choice as it contains fructose..also add 5g creatine mono
Snack before bed should either be protein shake or 1.5 cups cottage cheese with some blueberries for flavour.

McDonalds is fine for a cheat meal on the weekend...too much junk especially sugar will increase insulin resistance and lead to fat gain,

P

When adding olive oil to a meal, would you be cooking with the oil or adding it after it is cooked? Should all protein shakes (except PWO) contain an added fat source? I've tried adding coconut oil but didn't turn out the best. Thanks for all the info you share in these threads btw.

[jonathandd23]

ok thanks for the replies, next on my grocery list is beef and olive oil.

oh by the way, if any of you guys like the buffalo sauce they put on wings, i found some that has 0 cals/0 sugar per 15 ml, makes dat der chicken taste better. i think you can buy at iga, but i get it from superstore.

[Praetorian]

When adding olive oil to a meal, would you be cooking with the oil or adding it after it is cooked? Should all protein shakes (except PWO) contain an added fat source? I've tried adding coconut oil but didn't turn out the best. Thanks for all the info you share in these threads btw.

I prefer to add in later to cooked food...cooking with olive oil needs to be done on lower heat as it has a low smoke point. ALL shakes should have a fat source yes. Coconut oil will not mix in shakes...it will all float to the top in little chunks. Just eat it off the spoon...it tastes good.

P

[Praetorian]

ok thanks for the replies, next on my grocery list is beef and olive oil.

oh by the way, if any of you guys like the buffalo sauce they put on wings, i found some that has 0 cals/0 sugar per 15 ml, makes dat der chicken taste better. i think you can buy at iga, but i get it from superstore.

Franks Red Hot works well.
P

[tex]

i put that shit on everything

[jonathandd23]

Hey, any tips on how to blend with the peanut butter, its been couple days and ive tried putting before the milk, after the milk, after the whey, before the way, and yet it always just sinks to the bottom in a clump, i just down it but if there is a way i can get it to spread would be nice.

[Nirus]

before bed I make a banana pb shake in a blender never had a prob with the pb sitting on the bottom

[tex]

should blend easily.....i used to add ice in with mine but even without it blended nicely.....man up and buy a decent blender ;)

[jonathandd23]

its a president choice magic bullet, was a steal.

[Skailes]

I prefer to add in later to cooked food...cooking with olive oil needs to be done on lower heat as it has a low smoke point. ALL shakes should have a fat source yes. Coconut oil will not mix in shakes...it will all float to the top in little chunks. Just eat it off the spoon...it tastes good.

PCoconut oil is also great to cook with as it has a high smoke point, and as P has pointed out it tastes great. In fact coconut oil is also really good as a spread on yams, steamed veggies or even bread (if you eat bread).

[jonathandd23]

alright so now with my diet a little better, i have another question, when i have a good day of eating, i feel like shit, my stomach is so bloated, I'm burping non stop and my gas is terrrrrrrrrrible, even at my work,
they are now complaining, before was just like "mannnnn that stinks" said with a chuckle, but now they are pissed.

Anyone have any ideas how to go about getting rid of these problems? or do i just need to man up and stop being a lil bish

[Sean Summers]

What protein powder are you using?

[jonathandd23]

Dymatize - hyrdolized whey and Ultimate Nutrition - Whey sensation 81

[Sean Summers]

Stick with the isolate. Drop the blend.