Bulking Diet...Critique Away. But I like it.

[reelbig004]

Bros,
I have thought long and hard about this new bulking diet and have presented it here for you to critique/use. I recently dieted down to 6’3”, 180 pounds, 7% bf (fyi 22 years old). I am now at 8.5% bf and 187 pounds. I am a hardgainer/ectomorph and am going to implement this plan next week. I will continue doing cardio 3 to 4 times a week in the morning on an empty stomach and will be alternating between 40 min of running at 75% of MHR and interval training. Meal 1 will be composed of protein fat with distance and protein/dextrose after interval training. I’ll will be weight training 4 times a week. Other than that, this is how it’s going to go. See what you think.

Supplements:
Swole v2
Nitrous
Glutamine
GNC MegaMen
Calcium

Meal 1
P/C/F/CAL
40/100/26/750
4 eggs
2 whites
1 cup Oatmeal
1 tbsp Honey
½ banana

Meal 2
57/59/8/505
2.5 Scoops Whey
½ cup oats
½ banana

Meal 3
40/60/0/400
Tuna
1 cup Brown Rice

Meal 4 (Pre Workout)
Same as 2

Meal 5 (Post Workout)
42/37/0/310
½ cup Isolate
¼ cup Dextrose


Meal 6
40/0/28/400
Chicken
Spinach
2 tbsp Olive Oil

Meal 7
40/0/14/285
½ cup Casein
1 tbsp Flax

Total Macros:
P/C/F/Cal
315/315/84/3155
40%/40%/20%

I am going to want to increase the calories to around 3500 in a couple of weeks. Do you suggest I do this through protein, carbs, or fats? Also, on Saturday, I’m going to have a cheat day and on Sunday I am going to have a no carb day. I am doing both of these to shock my metabolism. Thanks for any and all help bros.

 

[reelbig004]

Mods,
Please keep this on the anabolic and diet board as it will recieve many different responses and help many different people who don't use both boards.

 

[reelbig004]

jkruz, mr. x, other knowldgable bros, come on, give me some feedback. I've worked hard on this one. I am going to replace 1 of the supplement meals with real food or just add another whole food meal into the plan.

 

[psychedout]

It looks quite good to me bro. Some are against fruit. I am not particularly against it while bulking, plus its only one banana total, which has fibre and pottasium gallore.

Not sure about the honey. Is it sugarfree? Or is there even such a thing? If not, I may substitute some slenda there.

Your cardio may be a bit much for bulking. Typically I prefer 3 -20min sessions of biking, walking on incline, or whatnot while bulking, mostly just to maintain cardiovascular. I hate gaining weight without cardio -- I would run up the stairs and loose my breath sometimes.

Also, move the cardio to your training time. Empty stomach may be too catabolic if your trying to bulk.

I dunno, just some thoughts.

But too conclude, the diet looks very well thought out.

 

[bigdho]

I just skimmed through it but on thing I noticed is you are tall so 187 is on the light side. Im an inch taller and damn near 100 lbs heavier at 10% b.f and I need another 30-40 lbs of mass. SO what Im sayin is if your a tall hard gainer IMO you need more than 3000 cals bro.

 

[reelbig004]

i agree bigdho, im want to build up to 4000 over the next couple of weeks. Going to see how that treats me and then go from there. What are your thoughts on going higher. I ideally would love to be at 210 under 10%.

 

[sweed]

ya more than 3000 cals and for the post workout meal, try getting some more carbs in there, try for around 100 grams. I am tall also and found out that the more calories I ate the faster I gained. Just watch out for the fat and your cardio should help

 

[bigdho]

i agree bigdho, im want to build up to 4000 over the next couple of weeks. Going to see how that treats me and then go from there. What are your thoughts on going higher. I ideally would love to be at 210 under 10%.

I think you could reach your goal by the end of the year easy. 4000 sounds about right without doin the math. Good luck

 

[reelbig004]

bigdho,
Thanks for the confidence booster, but I have another question. What are your thoughts and the gurus you know about efas with carbs when clean bulking (in regards to fat gain, ect). For example, I would like to throw in 2 scoops of ANPB to my protein, oatmeal, banana shakes for taste and the extra calories. Thanks again bros.

 

[bigdho]

bigdho,
Thanks for the confidence booster, but I have another question. What are your thoughts and the gurus you know about efas with carbs when clean bulking (in regards to fat gain, ect). For example, I would like to throw in 2 scoops of ANPB to my protein, oatmeal, banana shakes for taste and the extra calories. Thanks again bros.

You know what, Ive heard some say dont mix fats and carbs and others say it doesnt matter. I think while bulking its not that important if you mix or not but some might have a different opinion.