Bulking Help. Loads of questions

[hijack911]

Im gonna start the Max OT training but what should i look to be eating all day long. I work 9-5. Im 22, 180lbs. Was 165 when 19 and 210 when 17 and 180 now so my weight fluctuates but ive been a steady 180 for 2 years. Im quiting booze for a while and see what happens. Now. Im gonna prolly be hitting up the store tonight or tommorow and stocking up on things. What should i be picking up and also eating during the day. What during what meal. A sample day would be great. Something that worked for you that i could try. I want something that will let me grow while cutting my bodyfat. Turn my extra fat into muscle. I see that eating around 2000 calories was recommened. I weight 180lbs. Used to weight 215 during football way back, but i just lost weight somehow. Im stupid when it comes to these things.

Basically what im asking is should i bulk or cut. Im guessing bulk. Now if im bulking to gain mass while staying between 180-200 whats a good split for me 40-40-20. Ive been reading that 5-6 meals a day is ideal. Now in these meals what should i be eating. I mean like 4 cans of tuna a day 2 pieces of chicken breat etc. I have the money to buy things i need, i just need a sample of what to eat during the day. I really want to get bigger while retaing a good weight yet changing the fat to muscle and lowering my bf%. What should i be drinking? Do you guys eat the same thing every day? How many calories/carbs/fats should i be getting. Im really looking foward to stopping drinking or cutting it down and being able to look good for spring Can you guys point me in the direction of a planned out meal plan. Ill eat just about anything. I want to start this thing soon

Hows this. Someone gave me a sample
Meal 1 (8:30): Protien Pancake (whole grain pancake mix, eggs, whey powder & flax oil) 4 eggs, scrambled (1 whole egg, 3 whites) 8 oz water

Meal 2 (10:30): Another Protien Pancake...more water

Meal 3 (12:45ish): 1 cup brown rice, steamed veggie, 4 oz (or so) chicken breast...more water

Meal 4 (4:00): The rest of what I cooked for meal 3 (generally a slightly larger meal, since I will be lifting about an hour after this meal)............more water

5:30 - Workout
PWO Shake - 1 scoop whey (20g protien) 5 rolls Smarties (30g dextrose)

Meal 5: (6:30ish) A variety of things...(GF cooks dinner ) usually a chicken breast (roughly 8 oz) and some form of complex carbs (brown rice, yams, whole wheat pasta...etc) and steamed broccoli/carrots/whatever veggies we have around drizzled in EVOO (extra virgin olive oil for those who dont watch Rachel Ray )....more water (anyone sensing a theme here??)

Meal 6 (9:00): 1 oz. cashew nuts and a double-scoop whey shake

I mean can i sub the pankakes for more eggs or whole wheat toast and butter or cream cheese. I need someone to construct something for me. Money is not an option

 

[6_pak]

Im gonna start the Max OT training but what should i look to be eating all day long. I work 9-5. Im 22, 180lbs. Was 165 when 19 and 210 when 17 and 180 now so my weight fluctuates but ive been a steady 180 for 2 years. Im quiting booze for a while and see what happens. Now. Im gonna prolly be hitting up the store tonight or tommorow and stocking up on things. What should i be picking up and also eating during the day. What during what meal. A sample day would be great. Something that worked for you that i could try. I want something that will let me grow while cutting my bodyfat. Turn my extra fat into muscle. I see that eating around 2000 calories was recommened. I weight 180lbs. Used to weight 215 during football way back, but i just lost weight somehow. Im stupid when it comes to these things.

Basically what im asking is should i bulk or cut. Im guessing bulk. Now if im bulking to gain mass while staying between 180-200 whats a good split for me 40-40-20. Ive been reading that 5-6 meals a day is ideal. Now in these meals what should i be eating. I mean like 4 cans of tuna a day 2 pieces of chicken breat etc. I have the money to buy things i need, i just need a sample of what to eat during the day. I really want to get bigger while retaing a good weight yet changing the fat to muscle and lowering my bf%. What should i be drinking? Do you guys eat the same thing every day? How many calories/carbs/fats should i be getting. Im really looking foward to stopping drinking or cutting it down and being able to look good for spring Can you guys point me in the direction of a planned out meal plan. Ill eat just about anything. I want to start this thing soon

Hows this. Someone gave me a sample
Meal 1 (8:30): Protien Pancake (whole grain pancake mix, eggs, whey powder & flax oil) 4 eggs, scrambled (1 whole egg, 3 whites) 8 oz water

Meal 2 (10:30): Another Protien Pancake...more water

Meal 3 (12:45ish): 1 cup brown rice, steamed veggie, 4 oz (or so) chicken breast...more water

Meal 4 (4:00): The rest of what I cooked for meal 3 (generally a slightly larger meal, since I will be lifting about an hour after this meal)............more water

5:30 - Workout
PWO Shake - 1 scoop whey (20g protien) 5 rolls Smarties (30g dextrose)

Meal 5: (6:30ish) A variety of things...(GF cooks dinner ) usually a chicken breast (roughly 8 oz) and some form of complex carbs (brown rice, yams, whole wheat pasta...etc) and steamed broccoli/carrots/whatever veggies we have around drizzled in EVOO (extra virgin olive oil for those who dont watch Rachel Ray )....more water (anyone sensing a theme here??)

Meal 6 (9:00): 1 oz. cashew nuts and a double-scoop whey shake

I mean can i sub the pankakes for more eggs or whole wheat toast and butter or cream cheese. I need someone to construct something for me. Money is not an option

First off, its impossible to TURN FAT INTO MUSCLE. You have fat cells and muscle cells(laimens' term). One doesnt relate to the other. You either burn fat or build muscle, at no point in time does your body ever convert fat into muscle. With that said, you definitely need to do some research on the relationship between building muscle and burning fat. It is enevitably impossible to do both at the same time, unless aas is used, and even then you will only get results your wanting with certain kinds. So therefore, you should only concentrate on one or the other. Bulk or cut. Thats your decision. I cant even give you my opinion without knowing what your body fat percentage is!!! Weight can be misleading. Now, if you have a six pack, I would say start bulking. I use the 40/40/20 ratio as well, but i cant tell you that is best for you, it is, however, best for me. Thats something youll have to experiment with. As far as the number of meals, anywhere between 6-8, depending on how long your up for and how long you want to wait between meals. IMO 2-3 hours tops, closer to 2 hours, would be optimal for keeping your body supplied with muscle building nutrients. So if your awake for 16 hrs, 2 hours between each meal= 8 meals. I'm currently bulking now so i mostly drink water, but i will have a diet soda every week or so. There are other options, but i usually just stick with water. Just watch out for the sugar content in the drinks. As far as what i eat--- pretty much the same things every day, I KEEP THINGS SIMPLE. Also, for this reason its easier for me, as i want have to worry about how much protein,carbs,fats,cals im getting on a daily basis, Because i will already know. If your trying to bulk, you may need to take in alittle more than 2000cals. You probably dont know your maintaince level(number of cals to maintain bodyweight, where more than that will add weight, and less will drop weight), so you can start at 2000cals to see what kind of results you get, if you feel you need to raise that level, do it moderately, 200-400cals.

Meal 1= seems ok
Meal 2= change it up, can of tuna, chicken, fish, steak, turkey+ veggies+ some good fat.
Meal 3= looks good
Meal 4= looks good
PWO= needs work, You definitely need more-- try 40g pro/80g dex. And for convenience buy a bag of dextrose.
Meal 5= looks good
Meal 6= looks good

You are omitting some important nutritional foods. You need flax oil, omega 3/6/9, EFA. You dont eat fruits? Have an orange for breakfast.
Everything else looks ok, but you didnt split up the macronutrients for each meal. To be able to keep up with your calorie level, you have to know this= PRO=4cal/gram Carb=4cal/gram FAT=9cals/gram This is something you'll have to do. Also, for more examples, do some reseach. Not to sound mean, but you have to take it upon yourself to do the work, if your really taking this serious. Dont expect me or anyone else here to do all the work for you, unless you want to pay of cource. Another reason is how do you know anyone on here isnt full of shit. You should take the advice, research it, and come up with your own conclusion. If and when you come up with another diet plan, post it and i will critique.