Bulk diet....still unsure. Need advice!

[Knoxfan]

So im starting to bulk before winter. I really thought I had everything down to a science; but after reading different posts im somewhat confused again. Ive lost 22lbs in the past 2 months. Im sitting at 170lbs right now. Would like to get back up to about 190lbs with way less body fat then I had. Im having a rough time with what to eat in the afternoon since i work 2nd shift. Here is my pre and post work out meals. Need advice for meals afterwards. I have a hard time choking down an ass load of carbs. I can do a ton of protein tho.

wake up 7:30am
1/2 glass tea
2 packets of oatmeal
6 egg whites

workout between
8:15 & 8:30

Post workout
8oz turkey burger
2 scoops whey protein w/ 10g of glutamine
1 cup brown rice
1 bananna

 

[Omegasox]

You definitely seem to have the right idea with your two sample meals. I'd break up your PWO meal into a shake and actual meal, split 30-45 apart. Otherwise, just keeping throwing down obscene amounts of protein with brown rice, potatoes, leafy greens, beans.

I'm actually trying to drop a few pounds at the moment, but I'm going to be going "on" soon so I'm going to following the same plan, just up the quantities and amount of meals in a day.

I buy 7 pounds of Chicken, 2 pounds of shrimp, 1 pound of scallops, a huge bag of frozen sweet peas, and always have boxes of brown rice on hand. Every sunday I prep all of the food in the morning, then cook in the afternoon. I make 16 meals, chicken and peas spread evenly throughout. 6 meals with scallops added, 12 meals with shrimp added (6 of which I add brown rice as well). This way I have 4 egg whites and 2 whole eggs, 1/2 cup natural applesauce and 1/2 cup of oats for breakfast. After working out, I have a shake, and then 45 minutes later eat one of the meals with chicken, brown rice, shrimp and peas. I then have one of my chicken/scallop/pea meals for lunch, and a chicken/shrimp/pea meal before work. At work, I drink a whey shake with flax seed oil. Then when I get home, I have a spinach salad with chick peas, tuna and oil & vinegar dressing. That's pretty much everyday for me. Lasts me all week; rinse and repeat the following sunday. That's 4 whole meals a day, with 2 shakes.

For bulking I'll add fruit and Clif bars during the day, have a whole wheat spaghetti meal PWO, and probably add another chicken meal to the day.

 

[Knoxfan]

I spent most of my morning cooking food. I need to start doing it on Sundays as well though. I'll def split up the 2nd meal though. Seems like just about the time im ready to eat again, im ready to drop another deuce. This eating is confusing the hell out of my colon! Im thinking chicken and greens for my next meal. I also make a pretty good home made protein bar thats around 300 cals, 20g protein, and has raw oats in it. Maybe i can put that in there somewhere too.

 

[Rage-Of-Sparta]

just try to do most of your carbs in the morning and during the day and then do protein and EFAs at night. youre less likely to gain fat if you're not taking carbs in late at night

 

[Knoxfan]

Good plan! I do try and take in a little bit of carbs at lunch..(7pm) since i work a fairly physical job on 2nd shift. Basically at night, I eat carbs as I need them. But usually try and cut them off at 7

 

[Rage-Of-Sparta]

just remember that carbs are your friend. you need lots of them in while bulking to push you through hard workouts and plateaus.
especially if you are also working a physical job.
just be sure to take in the right kind of carbs at the right times.

 

[Knoxfan]

I hear ya...thats my main confusion is which carbs at which time. The protein is kinda a no brainer i suppose.

 

[cobracock1979]

Here is what I am intending to use for the first half of my next cycle - lean bulk. im a fan of powdered oats!


7.30 50g whey protein + 100g Powdered oats + fruit + Peanut Butter + 30g flax powder + 150g egg whites

10.30 50g whey protein + 100g powdered oats

13.00 Tuna/Chicken with 100 g brown rice OR whole wheat pasta OR noodles + green vegetable

15.00 chicken breast

17.00 50g whey protein + 50g oats

WORKOUT

19.30 50 g Whey Protein + 50g Waxy Maize +BCAA + Glutamine

20.00 Chicken + 100 g brown rice OR whole wheat pasta OR noodles + Green vegetable

21.30 Scrambled eggs (6 whites 2 yolk)

23.00 50g Whey protein + peanut butter + 150g egg whites + 30g flax powder

5 fish oil caps
20 flax oil caps
olive oil in most meals

 

[joe d]

every one is different, for me that would never work. i would drop muscle like crazy. i would have to add another 7 or 8 egg whites and i would also eat another meal before the gym. the post training meal should be split up. i would do the shake as soon as i stopped training then the other 30-60 mins after that. i am 5'5'' 204lbs 16%bf if you want to build mass you need high carbs high protein. the more you eat the harder you can train. if your getting fat add cardio before reducing food. that is all just what i find works for me.

 

[cobracock1979]

Joe d - you commenting on my diet or the thread starters? Just wondering! What u think of the diet I posted?