Please Scroll Down to See Forums Below Matt_Lesnar
New member
Can any1 post a bulking diet or help me get started with one please? 
Bulking diets
- Thread starter Matt_Lesnar
- Start date
what are your stats (height, weight, bf%). cant help you too much unless we know those first.
anyhow, a good bulking diet consists of meats, eggs, potatoes, chicken, whole grain bread, EFAs (olive oil, flax oil), fish, peanut butter, etc, etc.
bulking = excess amount of calories. usually shoot for 23-25 X BW for a good estimate of how many calories you should be taking in.
anyhow, a good bulking diet consists of meats, eggs, potatoes, chicken, whole grain bread, EFAs (olive oil, flax oil), fish, peanut butter, etc, etc.
bulking = excess amount of calories. usually shoot for 23-25 X BW for a good estimate of how many calories you should be taking in.
geoffgarst
New member
You can bulk on CKD diet this way:
The most important aspect about using the CKD as a means of bulking is to set your calorie level around 20% (25x bodyweight) over your normal daily calorie level. On a similar note if this causes your calorie level to be too low/high you can always adjust it to fit your individual needs. The best way to consume the copious amounts of calories needed while bulking is to eat a high amount of: steak, chicken, fish, whole eggs, sausage, bacon, and protein and oil shakes. The best way to set this up is to adhere to the "ketogenic ratio," which is some where around 1.5 g of fat for every gram of protein. Your meal planning should consist of anywhere around 5-10 meals a day, that's right I did say 10. This is to constantly keep your muscle cells saturated with the optimal nutrients for growth.
The most substantial difference with using the Ketogenic diet for bulking opposed to cutting is the carbohydrates. During the bulking phase I recommend a 36-hour carb-load, this is to allow a substantial influx of carbs into the muscle but not to over do it. The next major difference is that you are to have 1000 calories worth of carbs, with a good amount of whey protein, approximately two-hours before your Wednesday workout. The main goal of this carb-spike is to allow the person to have a substantial amount of muscle glycogen to maintain workout intensity.
Now as far as the carb-up goes, you can either start with very high glycemic carbs. Then taper down to lower glycemic carbs. The other route is to eat what you want. For a hard-core bulking routine this is what most people will do. If you are going to follow the "eat whatever you can get your hands on" route definitely try to choose the lower fat route. This means if you are going to get donuts, try to find the brand that's lower in fat. But if you know you can drop the fat off at a relatively fast pace, then go ahead and get Nesquick and Krispy Kreme and have a fun time!
Reasons For This Plan
All right, now I'll discuss my rational behind this radical plan. Since you will be carb-loading Friday night into Sunday morning you most definitely want to hit most of your body on Sunday when your muscle glycogen is overstocked. This is the main reason for the carb up (bulking or dieting). The next weight workout will be performed on Wednesday, and I advocate a 1000 calorie influx of carbohydrates (preferably simple) before that. The rational backing this up is that by Wednesday your muscle glycogen should be fairly low, this influx of carbs will restock your glycogen stores substantially and allow you to perform at an optimal level in the gym. The next weight workout will be performed on Friday night before the carb-up. On this workout you should be performing a heavy full body workout, mainly to fully deplete glycogen stores and causes an anabolic stimulus when you start exploding carbs into your muscles.
OR You can follow this type of diet:
Bulking Phase Back to top
During this phase you want to consume a number of calories equals to your bodyweight times 12 and add 1500 to this number. For example, if you weigh 180 lbs [180 x 12 = 2160] you'll need to consume about 3660 calories per day. This is true of people not extremely active. I found out that I could eat a few hundreds calories more to get the best results since I play a little bit of softball on the side as well. Here is the diet of a typical day for me during the bulking phase:
HIGH CALORIE DIET (Time, Food, Protein, Carbs, Fat, Calories)
7:30am Cereals 3 85 3 380
Egg Protein 22 3 0 100
1 Banana 1.6 27.5 0.6 109
18 oz Skim Milk 18 27 0 190
2 Oatmeal Cookies 2 17 6 130
10:00am Whey Protein 26.5 2 1 125
16 oz Skim Milk 16 24 0 170
Creatine w/ Grape Juice 0 40 0 175
Noon 1 Cheeseburger 42 43 42 698
1/4 lb beef w/ condiments
3:30pm Whey Protein 26.5 2 1 125
16 oz Skim Milk 16 24 0 170
5:30pm 40-30-30 Bar 14 22 6 200
6:30pm Weight Workout (6-8 reps)
7:30pm Creatine w/ Grape Juice 0 40 0 175
8:00pm Steak 40 0 30 450
Pasta 10 45 2.5 240
10:00pm Cereals 3 85 3 380
12 oz Skim Milk 12 20 0 125
Total 252.6 506.5 95.1 3942
PS: Karma is always welcome here!
The most important aspect about using the CKD as a means of bulking is to set your calorie level around 20% (25x bodyweight) over your normal daily calorie level. On a similar note if this causes your calorie level to be too low/high you can always adjust it to fit your individual needs. The best way to consume the copious amounts of calories needed while bulking is to eat a high amount of: steak, chicken, fish, whole eggs, sausage, bacon, and protein and oil shakes. The best way to set this up is to adhere to the "ketogenic ratio," which is some where around 1.5 g of fat for every gram of protein. Your meal planning should consist of anywhere around 5-10 meals a day, that's right I did say 10. This is to constantly keep your muscle cells saturated with the optimal nutrients for growth.
The most substantial difference with using the Ketogenic diet for bulking opposed to cutting is the carbohydrates. During the bulking phase I recommend a 36-hour carb-load, this is to allow a substantial influx of carbs into the muscle but not to over do it. The next major difference is that you are to have 1000 calories worth of carbs, with a good amount of whey protein, approximately two-hours before your Wednesday workout. The main goal of this carb-spike is to allow the person to have a substantial amount of muscle glycogen to maintain workout intensity.
Now as far as the carb-up goes, you can either start with very high glycemic carbs. Then taper down to lower glycemic carbs. The other route is to eat what you want. For a hard-core bulking routine this is what most people will do. If you are going to follow the "eat whatever you can get your hands on" route definitely try to choose the lower fat route. This means if you are going to get donuts, try to find the brand that's lower in fat. But if you know you can drop the fat off at a relatively fast pace, then go ahead and get Nesquick and Krispy Kreme and have a fun time!
Reasons For This Plan
All right, now I'll discuss my rational behind this radical plan. Since you will be carb-loading Friday night into Sunday morning you most definitely want to hit most of your body on Sunday when your muscle glycogen is overstocked. This is the main reason for the carb up (bulking or dieting). The next weight workout will be performed on Wednesday, and I advocate a 1000 calorie influx of carbohydrates (preferably simple) before that. The rational backing this up is that by Wednesday your muscle glycogen should be fairly low, this influx of carbs will restock your glycogen stores substantially and allow you to perform at an optimal level in the gym. The next weight workout will be performed on Friday night before the carb-up. On this workout you should be performing a heavy full body workout, mainly to fully deplete glycogen stores and causes an anabolic stimulus when you start exploding carbs into your muscles.
OR You can follow this type of diet:
Bulking Phase Back to top
During this phase you want to consume a number of calories equals to your bodyweight times 12 and add 1500 to this number. For example, if you weigh 180 lbs [180 x 12 = 2160] you'll need to consume about 3660 calories per day. This is true of people not extremely active. I found out that I could eat a few hundreds calories more to get the best results since I play a little bit of softball on the side as well. Here is the diet of a typical day for me during the bulking phase:
HIGH CALORIE DIET (Time, Food, Protein, Carbs, Fat, Calories)
7:30am Cereals 3 85 3 380
Egg Protein 22 3 0 100
1 Banana 1.6 27.5 0.6 109
18 oz Skim Milk 18 27 0 190
2 Oatmeal Cookies 2 17 6 130
10:00am Whey Protein 26.5 2 1 125
16 oz Skim Milk 16 24 0 170
Creatine w/ Grape Juice 0 40 0 175
Noon 1 Cheeseburger 42 43 42 698
1/4 lb beef w/ condiments
3:30pm Whey Protein 26.5 2 1 125
16 oz Skim Milk 16 24 0 170
5:30pm 40-30-30 Bar 14 22 6 200
6:30pm Weight Workout (6-8 reps)
7:30pm Creatine w/ Grape Juice 0 40 0 175
8:00pm Steak 40 0 30 450
Pasta 10 45 2.5 240
10:00pm Cereals 3 85 3 380
12 oz Skim Milk 12 20 0 125
Total 252.6 506.5 95.1 3942
PS: Karma is always welcome here!
Matt_Lesnar
New member
I'm 15,6'1 around 155 LBS not sure of body fat
AlbinoAssassin
New member
Matt_Lesnar said:
I know a few guys that are around your build. You need to eat everything in sight, then eat more. With a metabolism like yours you don't need to worry about eating clean. I'm not discouraging you from eating clean, eat as many quality calories as you can. Most importantly eat big and frequently, at first you will have to force feed yoursefl but you will get used to it. I am 6'2 about 225-230 and I have to eat like crazy to maintain it. I eat a lot of pop tarts, fig newtons, cold cereals, jelly beans, any kind of food that is not filling and is dense with carbs. I would reccomend trying to eat atleast 600-700 g's of carbs a day with 1-1.5 g's of protein per pound of bodyweight. Make sure you get enough good fats too (flaxseed, olives, fish, natural pb, etc.). Most importantly don't allow yourself to get hungry. You will have to be very strict with eating every 2 hours and even setting your alarm and eating in the middle of the night. Good luck and keep us posted!
Matt_Lesnar
New member
Thanks albino I'll start straight away 
E
eurorides
Guest
i have to bulk on a cdk diet, because my body seems to take carbs and store them very easily, or maybe its my addiction to pbj sandwiches (8 or 9 in 1 sitting ) when i would bulk on carbs, it seemed 1 month later i would have a gut like lee priest in off season 
, when low carb bulking i have a hard time finding much to eat because eggs have so much colestoral (should i be concerned at age 18?) and thats the fattest food i would eat
(egg salad) other then that just lots of chicken, turkey, and stuff like that. worked well for me, i did get stronger, but i think i ate way too much protien, which i hear is hard on the liver.
) when i would bulk on carbs, it seemed 1 month later i would have a gut like lee priest in off season , when low carb bulking i have a hard time finding much to eat because eggs have so much colestoral (should i be concerned at age 18?) and thats the fattest food i would eat (egg salad) other then that just lots of chicken, turkey, and stuff like that. worked well for me, i did get stronger, but i think i ate way too much protien, which i hear is hard on the liver.
Matt_Lesnar
New member
Eurorides just eat the egg white its the yolk that has the cholesterol (sp) if you didn't already know
E
eurorides
Guest
i know that, but my favorite food is egg salad (hard boiled eggs sliced with some mayo)
egg whites rule....they fill you up and have almost no cals.
egg whites rule....they fill you up and have almost no cals.
