Bulking for Elite Fitness Contest

[macapple]

I'm trying to bulk up before entering the Elite Transformation Contest. I am a very hard gainer.....so I am trying to gain any little ounce of muscle I can for the next 6-8 weeks. Here is what I have been eating for the last 8 weeks.

Breakfast:
4 Whole Eggs
2 Whole Wheat Toast
6 Pumps Butter Spray
1/2C Oatmeal
1 Scoop Whey Protein
Calories 733

Snack
Whole Wheat Bread
32g Peanut Butter
10oz 2% Milk
2 Scoop Whey Protein
Calories 643

Lunch
8oz Chicken Breast
1C Brown Rice
1/2C Red Beans
1-2C Broccoli
1 Scoop Whey Protein
Calories 655

Snack
1oz Almonds
8oz 2% Milk
1/2C Oatmeal
1 Scoop Whey Protein
Calories 560

Dinner
8oz Chicken Breast
1C Brown Rice
1-2C Broccoli
1 Scoop Whey Protein
Calories 580

Pre Bed
1 Scoop Casein Protein
1 TBLS Flax Oil
Calories 280

This puts me about 3300-3400 daily calories with my marcos around 45/35/20. I am pretty full all day long so I dont want to hear someone just say "eat more" but if you have a suggestion how to increase my cals without adding another cup of rice per meal, I'd like to hear what you have to say. maybe increasing calories is not what I need, I don't know.

I have gained 14 pounds in the last 60 days with this diet. If I had to guess .5 of that is muscle...haha! I feel like my muscles are getting dense but just not growing in size. I am training using a variation of the 5x5 full body routine and I am in the gym 3 days a week. My weights are increasing, not as quickly as I would like but it is there....It's a little frustrating not seeing much if any size increase.

 

[macapple]

Any advice on this?

 

[jared530]

Im entering as well. Im 180 and just maintaining right now with 3,100 cals.

Essentially your going to want to "bulk on contest foods"

So ditch your wheat toast and substitute with more beans and oats. Drink only water and tea so get rid of the milk, and use those milk calories elsewhere, like your prebed.

I dont know when your working out but I would bring a shake to the gym and slam 50g waxy maize and 40g whey immediately after you finish. 45 min later follow up with simple carbs(1C white rice) with a fast& moderate digesting protein such as egg & chicken.

For your prebed, add more cals. I suggest 1C non-fat cottage cheese blended with 1 scoop of whey for flavor.

Key is to eat at much whole foods as possible, except for your post workout shake because your going to want the fastest digesting carbs/protein as possible to jack up your insulin.

My diet is below @ 3,100 cals

Meal #1 1C Oats 10 Egg Whites Meal #2 6 Eggs 1C Black Beans LIFT Meal #3 PWO Scoop Waxy 2 Scoops Whey Meal #4 8oz Steak 1C Rice Meal #5 8oz Tuna 1/2 Avo Meal #6 8oz Chicken 1C Black Beans Meal #7 1c cottage cheese 1 scoop casein
Protein Carb Fat Calories 371 231 80 3123 54.40% 33.87% 11.73%

 

[ianbell121]

Any advice on this?

excellent staffs. stick into it.