Current Diet

[obiwan9962]

true...but not after 4 weeks.....im really thinking of bringing in boiled or roasted beef to school instead of the tuna, but its more expensive and more work. I may just boil 1.5 pounds and eat .5 pound of beef 3 days straight instead of a can of tuna leaving just 2 tuna days. This will bring 55 grams of protein instead of the 35 grams in the can of tuna. Get them creatine levels up naturally too.

In my country, Russia we eat a lot of boiled lamb and beef. One person would eat up to 2-3 pounds in one long 2 hours sitting with like 4 tomatoes, 5 whole cucumbers, and 5 whole pickels. That is southern russia where they don't eat things like borsht or pork. Barbequing lamb is almost a daily a thing. My grandpa is a chef and he invites up to 20 people everyday to eat and drink vodka. I usaully stay with my grandpa for 6 weeks in Russia and we go to the bazaar early in the morning and buy up to 15 pounds of fresh beef or lamb and 20 pounds of vegetables, haggling out prices and picking the best. It is the best place to bulk up.

interesting
did not realize where you were
you doing great in my opinion
keep us informed

 

[YoungIntricateMuscle]

thanks.....actaully i live in america, but i fly to russia every summer for the whole 3 months vacation from school and my grandpa's house is one place i go in mineral waters, russia. I consider mineral water the 8th wonder of the world. There are natural springs of different kinds of carbonated water for different health benefits. Heart, stomach, and intenstines. They made thereputical hospitals with the requirement walking to the springs three times a day to drinkthe water.

I go to the hospitals every year for 3 weeks just for general health. A doctor completely checks you and makes you a specialized diet that gets prepared for you. All there food is either steamed or boiled. People lose up to 30 pounds in one month session. Awsome place. The parks there are just amazing. The air is really fresh and one of the things you can do is walk to the mountain top with a circular trail. Once a year is really good for detoxifying the body and for general health.

 

[YoungIntricateMuscle]

I changed my diet up a bit, increasing the carbohydrate and protein intake. I really think my results were hindered due to my weak morning meal because that is when my body needs food the most after not getting it for 8 hours straight. So i doubled my oatmeal and added 2 cups nonfat milk.The carbs i got up to 248g and the protein i got up to 281 which is little over times 2 my bodyweight(138 pounds). I think my diet program is very solid. I took away the postworkout dextrose and maltodextrin and instead i will eat an apple and a banana, which have nutrients and fiber, one of them is potassium which will help me recover better. I don't think there is much of a point to dextrose and maltodextrin, its just not food and can only increase my water retention which is not good even though im trying to put on mass. I want to keep the mass and make sure its all muscle. On the other hand im getting a lot of carbs in already.

g=grams of protein unless in paranthesis

Meal 1 – 50g – 7:00 am
4 boiled eggs – 24g
1 cup cooked oatmeal – 10g (54 grams of complex carbs)
2 cups nonfat milk – 16g (22 grams simple carbs)

Meal 2 – 25g – 10:30 am
1 slice multigrain bread – 5g (30 grams of complex carbs)
3 ounce oven roasted healthy choice turkey breast – 15g
Monterey Jack cheese – 5g
w/ lettuce and a thin slice of tomato

Meal 3 – 35g – 12:00 pm
5 ounce Breaded Fried/Baked Chicken Breast Strips – 35g
Or
Can of tuna in water with lemon squeezed and cracked pepper – 35g

With baked diced up yam or potato - (30 grams of complex carbs)

Meal 4 – pre-workout – 20g – 3:00pm
1 scoop Bipro with real strawberry powder – 20g (wow! try this, best tasting shake ever and nutrients from dried strawberry!)

Basketball - 3:00pm-4:30pm
Workout – 4:30pm- 5:30pm

Meal 5 – after-workout – 20g – 5:30pm
1 scoop Bipro with real strawberry powder – 20g
1 medium banana and 1 medium apple (30 grams simple carbs)

Meal 6 – 55g - 7:00pm
7 ounces steak/lamb/flounder/tilapia/chicken -50g
Buckwheat/Brown Rice/ ½ cup cooked oatmeal – 5g (30 grams complex carbs)
Broccoli/Asparagus
Or
12 inch Subway sweet onion chicken teriyaki with honey oat bread – 50g


Meal 7 – 55g – 9:00pm
7 ounces - steak/lamb/flounder/tilapia/chicken – 50g
Buckwheat/Brown Rice/ ½ cup cooked oatmeal – 5g (30 grams complex carbs)
Broccoli/Asparagus

Meal 8 – 27g -10:00pm
Low fat Cottage Cheese or Low fat Farmer’s Cheese – 11g
2 cups nonfat milk – 16g (22 grams simple carbs)

Total Carbs - 248 grams ( didn't count vegetables because i don't always make them)
Total Protein - 281 grams

Im really thinking that its way too much carbs because its not a 40-30-30 ratio. Really it should be 280 grams of protein, 210 grams carbs, and 100 grams of fat for a 40-30-30 ratio. So its very tempting to keep my oatmeal in the morning to ½ a cup cooked instead of 1 cup cooked. Its just too much oatmeal in one sitting along with eggs and milk. If i do take the extra serving away i will have a better ratio of carbs. What are your thoughts? Thanks for any help.

 

[fortunatesun]

I realize this runs contrary to most people's common sense, but if you're on a bulking diet you want to stay away from vegetables, salads, even fruit. This is due to the fact that you're an ectomorph. These types of foods, though normally a key part of your diet, are not nutrient dense and they work towards fillling you up without reaching your macro intake goals. For the limited amount of time that you will be on your bulk you won't suffer for it. You should be thinking about things like pasta,red meats, whole eggs, and heavy cream, the 'traditional' bodybuilder's arsenal before everyone became so diet politically correct. Now's the time to enjoy yourself for it will pass all too quickly.

 

[YoungIntricateMuscle]

the fruit is for simple carbohydrates postworkout and the only time i eat vegetables is dinner time and they actaully promote appetite and in the end I end up eating more meat because the juice from the vegetables opens more room in my stomach. I don't get what you are saying at all. Heavy cream is good for weight gain not for muscle. Im not going for the fat man water retention look. I eat 1 pound or more of red meat everyday and 4 whole eggs. Pasta is not neccesary if your eating other complex carbs such as brown rice or buckwheat.

 

[fortunatesun]

Because these foods have high water and fiber content with a low GI rating. This is the opposite of what you want. You want food with a high GI and little or no fat that will blow through your system and leave you hungry again a short time lator.

Bodybuilding, like any other sport involves discipline. For you, that means you have to eat large amounts of calorie dense foods until you feel like you're going to puke. The when you can manage it you need to eat some more.

Ectos can consume a greater degree of protein through shakes for this same reason. Use only half the water. This leaves you more room for those "useless" foods that will overwhelm your very efficient metabolism and allow it to build muscle tissue. Pretzels, fat-free cookies, pasta, gummi bears, it's all good.

Those bodybuilders that decimate the buffet do so for this reason: To get big you have to eat big. If you can't bring yourself to do this, try mixing some dextrose in with your water. Nothing ventured = nothing gained.

 

[YoungIntricateMuscle]

Yeah, but i am eating alot, 280 grams of protein is a lot. The vegetables make may hungry, because they hydrate me. Dehydration = loss of appetite. I drink about to a gallon of water. I try to stay away from cookies, pretzels, and any high sugar food because they make me gain bodyfat around the stomach. They do nothing for giving me bigger arms. Its negative.

 

[Ramcononer]

dude if your a hard gainer you need to throw down everything you can get your hands on...thats what I had to do....eat every ten minutes and don't stop.....I was once considered a SKRAWNY kid..... My friend now is like that at 22 years old and He puts down a pie of pizza a day and two bowls of penne ala vodka with meat sauce. and all this is within four hours...and he is still sub 10%bf at 170lbs at 6ft 1inch....he is a hard gainer...just eat some big macs bro...

 

[fortunatesun]

dude if your a hard gainer you need to throw down everything you can get your hands on...thats what I had to do....eat every ten minutes and don't stop.....I was once considered a SKRAWNY kid..... My friend now is like that at 22 years old and He puts down a pie of pizza a day and two bowls of penne ala vodka with meat sauce. and all this is within four hours...and he is still sub 10%bf at 170lbs at 6ft 1inch....he is a hard gainer...just eat some big macs bro...

I'm glad someone else is telling him this. We gave him a link to a T-Nation article about this in another thread. Common sense for him isn't the same as for anyone else. It'd be too bad if he has to learn the slow, hard way.

 

[Ramcononer]

sometimes to gain you have eat shit...Im sure most people even enjoy bulking...you can eat what you want.....Ill take two big macs extra cheese...fuck it throw a ham sandwich on top of both those bitches!!!