College Bulking Diet

[mport1]

How does this look for a bulking diet (I'm in college, so my choices are limited)? I'm 130 pounds, 7% bodyfat, and I am trying to bulk to 140-145. It's hard to tell calorie wise what it comes out to, but I think it might be around where I need to be. I was thinking about staying close to something like this:

Meal 1 – 1.5 cups Kashi Go Lean, 1 cup of fruit or a banana, 1 cup skim milk, .5 scoop whey, multivitamin, flax pill

PRE-WO – 1/2 cup oats with honey, 1 scoops whey, ½ teaspoon creatine, 1 teaspoon (2 scoops) BCAA

PWO – 1/2 cup oats with honey, 1 scoops whey, 32g dextrose, ½ teaspoon creatine, 1 teaspoon (2 scoops) BCAA

Meal 4 – large pasta with chicken, vegetables, and marinara (or turkey sandwich w/double meat, salad), flax pill

Meal 5 – plain chicken breast, 1 TBS olive oil, rice, veggies

Meal 6 - turkey sandwich (lettuce, tomato, onion, pickle) (possibly double meat), salad

Before Bed – small salad with tuna, lots of almonds, flax pill

I will also be snacking throughout the day on low fat granola.

somewhere around: 2953 calories, 68 fat, 400 carbs, 213 protein. (50/29/21)
Are these numbers good, or should I aim for higher/lower calories?

 

[AEKDB]

Need a little more info. Are you a freshman or a senior? What is your workout/sleep/class/work schedule? How tall are you? What exactly is your goal?

If you are a freshman genetics still have a lot to do with your developement. I was a 130lb 5'6" freshman. I trained every day in judo and weightlifting. I ate well and was a lean 6'0" 205lbs my senior year.

The diet you listed is what I would consider a modified cutting diet.

Meal 1 should have at least 2 eggs and some milk.
Add milk to the shakes. (I add raw eggs as well but many will disagree.)
Meals 5 and/or 6 need to include red meat.
Before bed drink another shake with milk.
A multi vitamine is far more important than creatine.
Drink water.
Sleep.

 

[mport1]

Need a little more info. Are you a freshman or a senior? What is your workout/sleep/class/work schedule? How tall are you? What exactly is your goal?

If you are a freshman genetics still have a lot to do with your developement. I was a 130lb 5'6" freshman. I trained every day in judo and weightlifting. I ate well and was a lean 6'0" 205lbs my senior year.

The diet you listed is what I would consider a modified cutting diet.

Meal 1 should have at least 2 eggs and some milk.
Add milk to the shakes. (I add raw eggs as well but many will disagree.)
Meals 5 and/or 6 need to include red meat.
Before bed drink another shake with milk.
A multi vitamine is far more important than creatine.
Drink water.
Sleep.

Alright, here is some more info: I'm a freshman and I'm 5'5''. My long term goal is probably to be 140-150 pounds with low bodyfat and a 6 pack.

For my schedule, I will be doing a 3x a week HST program Monday, Wednesday, and Friday before classes. My schedule is pretty easy right now, so I have lots of free time, and I can get plenty of sleep because I have no class on fridays, and class beginning at 2:30 on Monday and Wednesday.

As for your suggestions, and thank you for replying, I unfortunately have no access to eggs in the mornings. And with your other suggestions, will that put me too high on calories? I'm thinking that is going to be another 500+ calories on top of what I listed. Also, why do you prefer red meat over meat such as chicken and turkey? I've always thought that those leaner meats were better since they have less fat/calories. Again thanks for your help.

 

[mport1]

With the extra info I provided, what do you suggest?

 

[SgtSlaughter]

I will be doing a 3x a week HST program Monday, Wednesday, and Friday before classes. I can get plenty of sleep

I unfortunately have no access to eggs in the mornings. And with your other suggestions, will that put me too high on calories? I'm thinking that is going to be another 500+ calories on top of what I listed. Also, why do you prefer red meat over meat such as chicken and turkey?

Only 3x ew workouts? In my book... that equals no results.

Here we go with the old quote: "There's no such thing as over training. There's undereating, and undersleeping!"

What's your training history like?

Train heavy as much as you can, and then some. Be full all the time (eat all the time... just try to keep it clean to keep adipose depositation down). If you notice fat being deposited... just incorporate some cardio. Sleep as much as you can.

Eggs in the a.m. : Look into buying Liquid Egg Whites... good stuff, I swear by them, easy to use... especially for a college student. Go in the fridge and just chug it down (pasterized... so it's safe).

Red Meat = cholesterol = increased testosterone production = muscle

^^ Same thing with whole eggs, but egg whites will have to do if you can't hardboil whole ones ect.

Keep increasing calories until you reach diminishing returns (fat) then slow it back and keep on going... experimentation is what it's all about. It's a lifelong journey for some, enjoy it... you're young bro, stick with it and you'll be happy with the results... just remember it's a lifestyle.

 

[AEKDB]

With the extra info I provided, what do you suggest?

I would recommend that you do not set specific bodyweight goals. If your parents are of average height and weight you will probably be 140-150lbs within a year no matter how little you train. What is more important is that you try to lift more each time you're in the gym.

If your school has an all you can eat meal plan it may be a good option. All your food is already prepared and most of it is healthy.

 

[SgtSlaughter]

I would recommend that you do not set specific bodyweight goals. If your parents are of average height and weight you will probably be 140-150lbs within a year no matter how little you train. What is more important is that you try to lift more each time you're in the gym.

well put AEKDB! Progressive overloading (muscle) is the only way to get huge over time... Heavy weight low reps and Eat and Sleep (just reinforcing).

 

[mport1]

Well, I use an HST program which puts about 10 pounds on me a cycle, so the weight gain will not be much of a problem. Also, I'm done growing, so I will pretty much be this height and weight without any modifications.

 

[perp69]

Man your college must suck. When I was in school we got the 3 meals a day meal plan 7 days a week. It had all kinds of hot food, salad, sandwhichs, bufftets and such. Man we loaded up our bags. Too bad I didn't know shit back then about diet and training.

Perp

 

[AEKDB]

Well, I use an HST program which puts about 10 pounds on me a cycle, so the weight gain will not be much of a problem. Also, I'm done growing, so I will pretty much be this height and weight without any modifications.

It is not unusual for males to continue to grow well into their 20s.