Critique My Bulk Diet

[ZacTargac]

Breakfast:

Oatmeal 400 calories
Cottage Cheese 150 calories
30 grams of whey protein 150 calories
two tall glasses of water

total: 700 calories, 60 grams of protein

meal two:

Whole Wheat Bread Sandwich 450
Salad with EFA dressing 150
two tall glasses of water

total 600 50 grams of protein

meal three pre workout

oatmeal 300 calories
60 grams of whey protein 300 calories
two tall glasses of water

total 600 calories 40 grams of protein

One hour before workout down 3 tall glasses of water.

workout ( This is what its all about, so give me 200 percent effort! )

meal four post workout meal

50 / 50 Maltodextrin / Dextrose Combo calories (depends on body weight)
grams (depends on body weight) of whey protein

(I dunno bout buying the malto) maybe just some whey protein with a banana or two to eat.
total 700 calories, 40 grams of protein

Meal Five

Salmon 500 calories
leafy green stir fry 200 calories
2 glasses of water

total 700 calories, 60 grams of protein

Meal Six

cup and a half of cottage cheese 400
oatmeal 300

total: 700 calories, 60 grams of protein

Total is 4,000 calories and 310 grams of muscle building protein.

If you were to only consume 3,000 calories then maintain 1.5 grams of protein per pound of bodyweight a day.
Just lower your other macronutrients.

Sample Off Day 4,000 calorie Plan

Rest

I realize that you are extremely busy, but if it is at all possible take a nap everyday. On top of this, be sure to get 8-10 hours of sleep a night.

Throw in opinions.

Trying to work diet in with school might be tough but im going to give it a go.

 

[ZacTargac]

Please? Somebody

 

[pintoca]

You sure you need 4000 cals per day??? how big are you? what are your current stats (Weight and Body Fat %)?

Don't eat fruits post workout, that will replenish your liver glycogen, you need the carbs to go to your muscles.

If you cannot find malto, go for 100% dextrose then, together with Whey isolate.

Post your stats so we can check the cals and nutrients, seems a little too much food. If you are not big enough for this, or have a pure Ecto type (hard gainer) you will gain a lot of fat.

Pintoca

 

[Nighthawkk]

Throw a banana and/or peanut butter into protein shakes on the days you can't slam down six meals. I find that to be convenient as I am also busy on campus most of the day as well. Maybe some egg whites for breakfast? You should be at least half if not more of the protein from whole foods.

 

[ZacTargac]

6'0 165-169.

BF percent is pretty low. Typical skinny kid.

 

[sublime35]

how many cals do you eat a day right now?

 

[pintoca]

6'0 165-169.

BF percent is pretty low. Typical skinny kid.

OK, so you are skinny... I take them 14% BF (maybe I am off, but let's use it as a starting point).

To bulk, you would need some 3400 cals/day (this is 20% above your TDEE i f you train 3-5 days/week).

I would recommend you begin with 3500 cals/day and increase if you find you are not gaining. Better to increase due to lack of gains than to decrease in a rush after you find out you are gaining a whole lot of fat. If you are not Ecto enough to burn those 4000 cals you may find yourself storing them in all the wrong places.

Measure your fat weekly to compute your LBM gains.

A good ratio for bulking is 50% carbs, 35% prot, 15% fat (these have a 5% variance in all directions).

Give it a shot and let us know.

Pintoca

 

[ZacTargac]

Thanks pintoca. Ill go with that and get it all worked out.

Hitting up with some K points.