Bulk Diet,,, The ultimate anabolic

[bigp3]

I know this should go on the diet forum,,, but to many people only read this one and I am getting tired of thread after thread of people asking why they are not making gains. DIET!!!! that is the answer bros.
Bulk Diet

For your caloric intake multiply your weight (not LBM) by 20. Increase by 10% if you do not make solid gains and use the following ratios. I would not recommend this diet if you are over 15% BF. Get your BF down first then pack on the size. For all of you hardgainers this should work wonders.

This is an example diet of a 250lb guy.

Calories: 5000
Protein: 500 G 40%
Carbs: 400 G 32%
Fat: 155 G 28%

Protein Carbs Fat

9 am Meal 1 75 75 20
11 am Meal 2 Shake 50 50 20
1 pm Meal 3 50 50 20
3 pm Meal 4 50 50 20
5 pm Pre W.O. Shake 50 50 20
Make sure the carbs in this shake have a low GI index
7 pm Post W.O. Shake 100 100 0
Make sure the carbs in this shake have as high of a GI index as possible i.e dextrose
9 pm Meal 7 75 25 20
11 pm Meal 8 Shake 50 0 36



Keep the majority of your carbs from sources that have low glycemic indexes. i.e. beans, long cut oatmeal, whole wheat pasta, sweet potatoes etc…..

Proteins should all come from meats, whey isolate and limited dairy

Your fats should come from meat sources and supplemented EFA’s i.e. flaxseed oil, olive oil, fish oil,,, etc…..

Take two free meals a week to eat whatever you want

Get a food counts book and a glycemic index to keep track of your diet. Write down everything that you eat in a diary every day. Trust me you will find that you don’t eat as much as you think!!! I will bet my left nut on that if you are having a hard time gaining.

Supplements

60 g of glutamine a day
20 to 30 g of creatine a day
1 muli-vitamin per day
1 anti-oxidant per day
1500 mg magnesium/ calcium per day
Some Kind of EFA


Later,

P

 

[satchboogie]

made best gains ever on creatine and high cals. no juice.

 

[Koivu_11]

great pose dude, but tell me that you're kidding about the glutamine! It doesn't improves recovery at all and there's so many studies that proves it. One poster said yesterday that there is 3g of glutamine at the very maximum at anytime in the blood stream. 60g won't do jack more than 10g if ever it does something. Unless your talking about AKG (don't know how to spell it in english sorry).

 

[Koivu_11]

made best gains ever on creatine and high cals. no juice.

Looks interesting. Juice isn't the only thing that works! Diet is much more important. But I don't have to tell everyone here how important it is, I'm pretty sure they know what they're doing!

 

[bigp3]

What do you have to lose by upping your glutamine. Read CME Mr. Rea explains the importance of superloading Glutamine. If you use this diet in conjuction with a well thought out cycle expect some massive gains.

Peace

P

 

[SwampDonkey]

Yeah im taking some test and GH but have had the weight-gain thing perfected (for me anyways) for about 3 yrs now. 1 lb every 2 days was not uncommon. Some of this stuff is prepared a day in advanceBut heres some good recipes:
Take 1 lb chicken breast, grill it, shred it in a blender, add it to a 1 lb can of Bush's Baked Beans. Portion into 3 tupperware tubs and store for now.
Take 1 lb shredded, grilled chicken breast, add 1 lb canned tuna, 4 hardboiled and chopped eggs, chopped celery, mayo and Tony's seasoning to taste. Store for now

Ok now for a day's meal plan:

Meal 1 - 4 packs Quaker instant oatmeal with 1 scoop ProV 60 protien powder.

Meal 2 - 2 of those tuna combo sandwiches and an apple if you can stand it. After this meal all vitamin supps are taken.

Meal 3 - As much of that bean / chicken stuff as you can handle. Dont worry, its suprisingly good stuff

Meal 4 - Scoop of waxy maize carb powder, and a scoop of ProV 60

Go bust ass in the gym.

Meal 5 - another shake

Meal 6 - Veggie and pasta stir--fry with plenty of chicken, and some grilled steak strips. Another super-sandwich if you can possibly handle it.

Just before bed - another shake


YEP! That will do it. portion size is whatever you can handle but 5000 cals and 200g protien from a variety of sources is totally doable.
I have more recipes, ect if you guys need them