Bulking diet help needed.

[Phishtribe]

I need someone who can set me up a meal plan. I need the total calories I need or minimum number I should get while bulking. Then how many micros per meal or all day. That such stuff I can figure out the foods to eat. I just don't know a lot about how many micros I need. I'm 138 lbs 5"3' abs show would estimate 7-8% body fat. I can't gain weight unless its muscle no matter what and how much I eat so someone help me out!!!!

 

[Abdull2G]

Dude get ur self a weight gainer take it 3 times a day plus food don't work out for a week make sure u eat a lot after a week keep at it just go back to workin out and keep eat and taken ur shake 3 times a day get a good shake dats at least 900 to 2000 a shake u will be alright

 

[Phishtribe]

I'm looking to eat my calories been on a weight gainer for 3 years. I'm solid muscle. Lift strong. Just looking to eat my calories and do away with my shakes except pre and post workout simply bc my gainer has 232 carbs in it which honestly makes a huge difference in my lifts.

 

[raze]

Why don't you use fitday.com or another calorie counter website and work out what your eating now and post it up. Much more likely to get some help if you put some of your own time in first to make it easier for someone to assist you. If you look up the harris benedict formula on google you can get a rough idea of total calories needed and consume around 1.5grams protein per pound of bodyweight daily.

 

[semper03]

I use "my fitness pal" on my iPhone, it works pretty good. I eat 4000 cals a day while bulking, not the easiest thing to do but still doable.

I wake up at 5am eat a banana and drink a shake (try Cinnabon beefcake shake from protein factory) Go back to bed for a few hours get up and lift come home drink another shake this time whey with almond milk, banana and peanut butter, then eat 6 egg whites and one whole egg, two turkey sausage patties, two double fiber muffins and a bowl of plain oatmeal 2 cups. That's 1530 cals right there.


"You can't spell strength without tren"

 

[raze]

Banana 100 cals x 2, beefcake shake 330 calories, 30 grams whey about 100 cals, milk approx 50 cals, peanut butter 1 tble spoon 100 cals, 6 x egg white 102 calories, 1 whole egg 90 calories, 2 x Turkey sausage patties (roughly based off what I found on google) 120 calories, 2 x double fibre muffins 240 cals, oatmeal and milk 250 cals. So yeah I get 1582 cals roughly which is almost the same as you. I don't really understand your question you say you eat 4000 calories when bulking and your thread is about bulking so why are you eating 1500 cals? If all you gain is muscle well that's good right? No one can tell you exactly how many calories to eat because everyone is different. Keep increasing your calories until your seeing results in the mirror and on the scales with an appropriate protein intake. Your gainer should only have 36 grams of carbs too btw. I hope I haven't missed your point but I can't work out exactly what it is that you want. If you can be a little more clear if there is anything I can do to help I will.

 

[semper03]

Banana 100 cals x 2, beefcake shake 330 calories, 30 grams whey about 100 cals, milk approx 50 cals, peanut butter 1 tble spoon 100 cals, 6 x egg white 102 calories, 1 whole egg 90 calories, 2 x Turkey sausage patties (roughly based off what I found on google) 120 calories, 2 x double fibre muffins 240 cals, oatmeal and milk 250 cals. So yeah I get 1582 cals roughly which is almost the same as you. I don't really understand your question you say you eat 4000 calories when bulking and your thread is about bulking so why are you eating 1500 cals? If all you gain is muscle well that's good right? No one can tell you exactly how many calories to eat because everyone is different. Keep increasing your calories until your seeing results in the mirror and on the scales with an appropriate protein intake. Your gainer should only have 36 grams of carbs too btw. I hope I haven't missed your point but I can't work out exactly what it is that you want. If you can be a little more clear if there is anything I can do to help I will.

You referring to me? I'm not the OP. the 1500 cal meal i posted is just my breakfast. It was an example for the OP.


"You can't spell strength without tren"

 

[raze]

O sorry brother, tired eyes lol. Please post up your diet phishtribe