Bulking Diet - What am I missing?

[vkone]

First off, I'm fairly new to the bodybuilding world. Up until two years ago I ate no more than two meals a day (lunch and dinner), and occasionally I'd skip lunch all together. I weighed 150lbs at 5'11.

Then, with some difficulty, I began eating six meals a day and over the course of two years I was able to add 35lbs, up to 185 while keeping my bodyfat constant. That's when I stalled - putting on more weight just wouldn't happen. A two month cycle of test did get me up to 195lbs, but a month after PCT I was down to 190lbs. Needless to say I'm not touching AAS again until I can make some major improvements in my diet.

I basically eat the same thing every day (not much into variety)... Spread out over a full day, I eat four low fat beef burgers, four chicken breasts, two filet mignions, a bowl of pasta, a baked potato, and I drink two 600 calorie / 50g protein shakes every day (one morning, one post workout), and some vegetables with every meal. I also drink about 16 egg whites over the course of a day. When I was 'on' I doubled the amount of protein drinks I was consuming - just because its easier for me to drink my food rather than eat it. The supplements I take are your basic multivitamins and fish oil. I also carry around almonds with me wherever I go, I love almonds.

Does anyone have any quick tips on what I could be adding to my diet? If it can go into a blender, even better, because while eating has become a huge chore for me, I can always seem to drink more protein shakes.

 

[kalspic]

2 month cycle only added 10lbs? your diet was way off. but its good to see that you decided to go the natural coarse for now and learn how to diet. i wouldnt drink that many shakes. i know its easier to but just pre cook your food for the week and buy some tupperware to carry it around. you will see better results with whole foods. that also seems like to much protein and not enough carbs. take out one of the shakes and put real food instead and get a better carb source with it. most weight gainers are full of sugar and other fillers.

 

[OneBreath]

Hey bro, it's a matter of a little math. Post up your current bf% as well as an example day in the format of:

Meal 1 7:30 AM - xxxxx
Meal 2 11:00 AM - xxxx
etc

And give protein/carb/fat breakdown and total calories for each meal and day totals.

(it's hard to analyze what you wrote in the first post)

I had a similar experience running 3 weeks of superdrol back when i started. Lost every pound because my diet and training sucked.

Post this stuff up and we'll get you squared away.

 

[needtogetaas]

Hey bro, it's a matter of a little math. Post up your current bf% as well as an example day in the format of:

Meal 1 7:30 AM - xxxxx
Meal 2 11:00 AM - xxxx
etc

And give protein/carb/fat breakdown and total calories for each meal and day totals.

(it's hard to analyze what you wrote in the first post)

I had a similar experience running 3 weeks of superdrol back when i started. Lost every pound because my diet and training sucked.

Post this stuff up and we'll get you squared away.

And if you don't know this then you never should have been using steroids to begin with.

 

[kalspic]

100% agree with both

 

[vkone]

I should have posted the breakdown to begin with, but here it is... I sometimes substitute a baked potato for pasta, and I eat almonds throughout the day but since I never count exactly how much, I left it out all together. Again my weight is 190lbs, height 5'11, BF is 13%.

8:00am
Protein Shake: 620 Calories / 5g Fat / 80g Carbs / 56g Protein
Egg Whites (4): 60 Calories / 0g Fat / 0g Carbs / 14g Protein
Oatmeal: 150 Calories / 2g Fat / 28g Carbs / 5g Protein
TOTAL: 830 Calories / 7g Fat / 108 Carbs / 75g Protein

12:00pm
Two Chicken Breasts: 300 Calories / 6g Fat / 6g Carbs / 50g Protein
Rice: 130 Calories / 2g Fat / 24g Carbs / 2g Protein
Vegies: 59 Calories / 0g Fat / 12g Carbs / 2g Protein
TOTAL: 489 Calories / 8g Fat / 42g Carbs / 54g Protein

3:00pm
Two Burger Patties: 500 Calories / 40g Fat / 4g Carbs / 50g Protein
Rice: 130 Calories / 2g Fat / 24g Carbs / 2g Protein
Egg Whites (4): 60 Calories / 0g Fat / 0g Carbs / 14g Protein
TOTAL: 690 Calories / 42g Fat / 28g Carbs / 66g Protein

6:00pm
Filet Mignion (2x4oz): 420 Calories / 24g Fat / 2g Carbs / 48g Protein
Pasta: 210 Calories / 1g Fat / 42 Carbs / 7g Protein
Vegies: 59 Calories / 0g Fat / 12g Carbs / 2g Protein
TOTAL: 689 Calories / 25g Fat / 56g Carbs / 57g Protein

10:00pm:
Protein Shake: 620 Calories / 5g Fat / 80g Carbs / 56g Protein
Egg Whites (4): 60 Calories / 0g Fat / 0g Carbs / 14g Protein
TOTAL: 680 Calories / 5g Fat / 80g Carbs / 70g Protein

Daily Total: 3378 Calories / 87g Fat / 314g Carbs / 322 Protein

 

[SouthernLord]

Are you weighing these portions? Eyeballing serving sizes just doesn't work.

Maybe get up a few hours earlier to fit in another meal. 500 extra calories would really help.

 

[vkone]

I never weigh food like pasta and rice, but I use a measuring cup to figure out portions - like a serving of pasta is a cup full of cooked spaghetti. I also calculate conservatively to make sure I'm not over estimating the food I'm eating. For example, I listed 3 servings of 4 egg-whites throughout the day, but in actuality I eat a 16 egg-white carton, so those numbers are conservative.

I agree my calorie intake is probably a bit low, I'm not sure I can eat more than I have been though, I feel like all I do is eat! Perhaps I should replace my protein shakes with a low-sugar weight gainer like QuickMass.

 

[jaygoodyyo]

not a bad idea bro y not keep ur protien an mix it with a waight gainer scoop an a half of each double the protien there any wayy my friend does thios make sure ther both same flavour like both choclate or what ever or they will prob taste like crap ha

 

[oso0960]

Here's an idea. add an extra protein shake with whatever you like, but add All natural peanut butter. I personally hate measuring out exactly how much peanut butter I grab so I get a scoop as big as possible drop that thing in the protein shake, put it in the blender and bam. I think my scoop comes to around 4-6 tablespoons (which is an extra 400-600 calories). I enjoy drinking my food also rather than eating it. Also make sure you don't consume this after a workout.