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?

 

[Knoxfan]

..

 

[joe d]

my comment was on the thread starter. if you are reaching your goals then i have no comment on your diet. one mistake a lot of people make is they are afraid of putting on a little fat. if you are trying to bulk the best diet will always put some fat on your frame. if you are ready to compete or you want to look cut for any short period of time then you cut in the shortest time possible and maintain the best you can. then when its over you start eating like a horse again. beef and whole grain is most of my bulking diet. my cut diet would be a lot of fish and minimal carbs

 

[Knoxfan]

Im not sure I can eat anymore than i do! lol. I completely understand what you are saying though. And this waxy maize stuff...what's that all about? I hear a lot about it tho. Anyway, here is what ive been doing do far the past couple weeks:

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

12:00pm
12oz chicken breast
1 cup brown rice
1cup green beans

2:00pm (before work)
3 4oz turkey burgers w/bun
2 scoops whey
1 cup diced sweet pots (taking those out. tastes like shit)

5pm (1st break at work)
4 egg whites
1 cup brown rice
2 scoops whey

7pm (lunch break)
1 cup green beans
12 oz turkey or chicken
bananna

9pm (last break)
2 scoops whey

1130pm (before bed)
16oz soy milk

seems to be working nicely actually. I can see my body changing, and feeling myself get stronger. Im 100% positive that there are better ways to eat. However im a very picky eater, so its tough to find a lot of foods that i actually like. The rice is stretching it, and the sweet potatoes were just too much. If I can nail this down, im really afraid to see that will happen to me. Im growing like a weed as it is.

 

[joe d]

sounds good then. as you grow you may find you need more. if and when you do you may consider this. you have to drink plenty of water all day any way. i wouldnt add much to the full feeling to add a little wey powder to it. if you cant get over the bad taste try adding some crystal light.

 

[needtogetaas]

hmmm

 

[Knoxfan]

I realize that I need to add different meats in there, but fish is 100% out of the question. Hell no!

The odd thing about getting bigger is that im not gaining hardly any weight. I had a lot of body fat when i first went back to the gym. I feel that im burning away of lot of that and toning up well. I can also see a size difference. Im going to refine a not of what i have going on in my diet. Yes, I know its a mess.....ill get it fixed and see what happens.

 

[joe d]

hearing that tells me you are cutting not bulking. if you want to bulk like you said in your first post you need to add food prot/carb and cut cardio. that last meal in my opinion is way to light. i would at least do a good 50g shake

 

[Knoxfan]

hearing that tells me you are cutting not bulking. if you want to bulk like you said in your first post you need to add food prot/carb and cut cardio. that last meal in my opinion is way to light. i would at least do a good 50g shake

I do no cardio except walk an ass load at work...kinda have to. I'll try and add more food...and another shake at night. lol......fuck im so full as it is!

 

[joe d]

i know the feeling. good luck man

 

[Rage-Of-Sparta]

add in some EFAs for some meals.
1g of fat has 9 cals.
1g of carbs and protein have 6cals.
u will get more cals from fat that will help with your bulking and fats usually don make u as full as carbs.
just be sure to keep protein/carb meals split from protein/fat meals