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Help with Bulking Diet

C

Chris19145

New member
Hi, I'm having trouble setting up a bulking diet. I never had a proper diet to start with and want to change that. I need help picking the right food to create my shopping list and I can fit in about 5 meals with a late snack or small meal. I currently weight about 180 pounds (6 ft) and I'm trying to bulk to 200 pounds for football by next june.

In addition, I will be taking whey protein(morning, pre, post), muscle milk(before bed), AST Multi Pro 32X(pre-work), and Flaxseed(morning?). Change anything if needed to. Currently I'm recovering from a back injury and will probably start my workout and meals in December, so I want to be prepared.

Breakfast -
Pre-workout -
Post-workout -
4th meal -
Dinner -
Small meal/snack -
 
Breakfast
Oatmeal - 1/2 Cup
Whey Protein - 1 Scoop
Banana
Multivitamin
Flaxseed Oil

Lunch
Smuckers PB&J Sandwich - 1
Turkey Sandwich on Wheat - 2
Water
Fruit Salad

Pre
1 Boiled Egg
Canned Tuna
Whey Protein - 1 Scoop
Flaxseed Oil

Post
4 Boiled Egg
White Rice - 1 Cups
Whey Protein - 1 Scoop
8oz Chicken Breast w/ Veggies

Snack
Almonds

Dinner
White Rice - 2 Cups
6 Egg White
Some Sort of Meat w/ Mixed Veggies
Muscle Milk w/ Whole Milk - 2 Scoops

I will be drinking water through out the day. Also can someone look over my protein shakes setup?
I haven't calculated calories, carbs, and protein yet. Can someone give me an estimate on my intake?

Please make any adjustments or give any advice. Thanks.
 
Last edited:
why no carbs preworkout? also, dont drink muscle milk before you got bed, get some pure casein protein powder since it takes your body 5 to 6 hours to digest it rather than whey(about 20 min)
 
To bulk, IMO you're gona need to get harder then that....not enough from just glancing, especially on the quality carbs part
 
Cut the fruit (fructose is a poor choice of carbs for filling muscle glycogen stores) and replace with a nice low Gi carb such as oats or barley, likewise cut the jelley out for he same reason.

Is that Smuckers a natural peanut butter or loaded with trans fats? Is the bread on your samwiches full of hydrogenated oils? Check the label.

I would add more clean carbs pre workout.

Replace all those egg whites with whole eggs.

Skip the muscle milk and replace it with a nice steak or another meat. People can feel free to disagree, but suppliment drinks are a poor replacement for real food.

More EFA's! Fish oil/flax seed oil.
 
Chris19145 said:
Breakfast
Oatmeal - 1/2 Cup
Whey Protein - 1 Scoop
Banana
Multivitamin
Flaxseed Oil
GOOD........DOWN THE ROAD, MAYBE NEED TO DROP THE BANANA, BUT OK FOR NOW

Lunch
Smuckers PB&J Sandwich - 1
Turkey Sandwich on Wheat - 2
Water
Fruit Salad
LOSE THE BREAD AND PB&JELLY...YOU ARENT IN ELEM SCHOOL......GOOD COMPLEX CARBS AND MEATY PROTEIN, YAMS, RICE, OATS, LEAN TURKEY, TUNA, CHIX,
Pre
1 Boiled Egg
Canned Tuna
Whey Protein - 1 Scoop
Flaxseed Oil
MAYBE ANOTHER WHOLE PROTEIN SOURCE
Post
4 Boiled Egg
White Rice - 1 Cups
Whey Protein - 1 Scoop
8oz Chicken Breast w/ Veggies
GOOD, SWITCH YOUR WHEY IN PREVIOUS MEALS HERE......LOSE THE EGGS, NO FATS PW
Snack
Almonds
PROTEIN???

Dinner
White Rice - 2 Cups
6 Egg White
Some Sort of Meat w/ Mixed Veggies
Muscle Milk w/ Whole Milk - 2 Scoops
LOSE THE RICE, ADD IN FIBEROUS CARBS, LOSE THE MUSCLE MILK CRAP

I will be drinking water through out the day. Also can someone look over my protein shakes setup?
I haven't calculated calories, carbs, and protein yet. Can someone give me an estimate on my intake?

Please make any adjustments or give any advice. Thanks.
Click to expand...

COMMENTS IN CAPS
 
Chris19145 said:
Breakfast
Oatmeal - 1/2 Cup
Whey Protein - 1 Scoop
Banana
Multivitamin
Flaxseed Oil

Lunch
Smuckers PB&J Sandwich - 1
Turkey Sandwich on Wheat - 2
Water
Fruit Salad

Pre
1 Boiled Egg
Canned Tuna
Whey Protein - 1 Scoop
Flaxseed Oil

Post
4 Boiled Egg
White Rice - 1 Cups
Whey Protein - 1 Scoop
8oz Chicken Breast w/ Veggies

Snack
Almonds

Dinner
White Rice - 2 Cups
6 Egg White
Some Sort of Meat w/ Mixed Veggies
Muscle Milk w/ Whole Milk - 2 Scoops

I will be drinking water through out the day. Also can someone look over my protein shakes setup?
I haven't calculated calories, carbs, and protein yet. Can someone give me an estimate on my intake?

Please make any adjustments or give any advice. Thanks.
Click to expand...
you prob aren't even meeting your maintanance cals with this diet to be honest. no white rice...brown rice or wild rice are much better choices. to get 200 you should be eating over 4000 cals a day easy...use fitday...plug in the numbers...and like jkurz said post the macros
 
thanks for the advices. I'll adjust the diet and post macros. Then make any additional changes. I'll post it up in about 1hr
 
Cals Fat Carb Prot
Breakfast
Steel Cut Oats - 1 Cup
Whey Protein - 1 Scoop
Multivitamin
Flaxseed Oil
Total 610/10/107/40

Lunch
Fruit Salad
Lean Turkey on Whole Wheat - 2
Total 547/11/73/45

Pre
Steel Cut Oats - 1 Cup
Canned Tuna
Whey Protein - 1 Scoop
Flaxseed Oil
Total 804/11/107/83

Post
Brown Rice - 2 Cups
Whey Protein - 1 Scoops
8oz Chicken Breast w/ Mixed Veggies
Total 1031/12/119/107

Dinner
Brown Rice - 1 Cups
2 Whole Boiled Eggs
6oz Beef Steak w/ Mixed Veggies
Flaxseed Oil
Total 826/27/71/72

Before Bed
Muscle Milk w/ Whole Milk - 2 Scoops
Total 648/34/35/48

Final Total 4466/105/512/395


As for the muscle milk, I recently ordered 5lb of this stuff. So I can't let it go to waste.

*Keep in mind that I have about 6-7 months to reach this goal before next year football season. I will be starting 5x5 program I hope before january due to my injury.

This diet needs some adjustments and improvement, what should I add, change, or remove? I have one more question, how would my diet change on my non-workout days?
 
Last edited:
How many tablespoons of flax oil are you getting? I'm a bit of a fanatic about massloading EFA's for bulking, cutting and general health. Try to get 4 tablespoons a day if possible. All of the red meat and eggs in your diet combines with the n-3's in the flax will give you a nice boost in your natural testosterone production.

The updated diet looks much better. I would replace that fruit salid with a veggie salid with a very clean salid dressing (something without trans fats with an extra virgin olive oil base).
 
Carbs are WAYYYY too high......cals are wayyyyyy too high...........and return the mm before you even oopen it....thats no excuse....you can most certainly return it.

Next, look into BMR, calories expended, etc....you need no more than 3,000.....this diet is a sure fire way to get FAT!
 
jkurz, agreed but he will have to gain some fluff to hit 20 lbs in 6 months, considering he is not new to training. I would say 3500-4000. He is an athelete not a bodybuilder, so keeping nice abes may not be his primary goal. He could definately stand to cut some carb calories, and I would start with the fruit salid.
 
20lbs in 6 months is a stupid and unrealistic goal UNLESS you want 3/4ths to be fat.....the body is only capable of producing .05lbs of muscle (appro) a week.......20lbs of lean mass in a year is INCREDIBLE.........and without gear or aas, very unlikely unless you have some great parents!

Now, if he's trying to be a lineman or bulk up and put on some chub....then why even have a diet outlined? Just make sure to get in a minimum of 1.5g of protein, keep fat intake realitivley low, eat good wholesome carbs......and just eat!
 
JKurz1 said:
Carbs are WAYYYY too high......cals are wayyyyyy too high...........and return the mm before you even oopen it....thats no excuse....you can most certainly return it.

Next, look into BMR, calories expended, etc....you need no more than 3,000.....this diet is a sure fire way to get FAT!
Click to expand...

I had my diet around 3000 cals and lower carbs, but someone told me that wasnt enough from the previous post... I'm taking the flaxseed oil in a form of a softgel.

Cals Fat Carb Prot
Breakfast
Steel Cut Oats - 1 Cup
Whey Protein - 1 Scoop
Multivitamin
Flaxseed Oil
Total 610/10/107/40

Lunch
Veggie Salad (no dressing)
Lean Turkey on Whole Wheat - 2
Total 500/11/60/45

Pre
Steel Cut Oats - 1/2 Cup
Canned Tuna
Whey Protein - 1 Scoop
Flaxseed Oil
Total 564/7/55/75

Post
Brown Rice - 1 Cups
Whey Protein - 1 Scoops
8oz Chicken Breast w/ Mixed Veggies
Total 759/11/61/100

Dinner
Brown Rice - 1 Cups
2 Whole Boiled Eggs
6oz Beef Steak w/ Mixed Veggies
Flaxseed Oil
Whole Milk - 16fl oz
Total 1072/43/82/86

Final Total 3505/82/365/346


I will also return the muscle milk and get 100% Casein Protein correct? Now please make any more adjustments, add, change or remove..
 
Last edited:
What are your goals? You said you play football, what position? If bodyfat isn't a big concern and you want to up your strength and pile on some bodyweight, then don't make this so complicated. Like JKurz said, get around a minimum of 1.5 grams per lb of bodyweight in protein, then fill the void with whatever the hell you want to hit caloric excess.
 
I've noticed no difference between bulking clean and bulking w/ whatever the hell I want. LoL As long as you meet your daily protein requirement, the rest isn't complicated.
 
Protobuilder said:
I've noticed no difference between bulking clean and bulking w/ whatever the hell I want. LoL As long as you meet your daily protein requirement, the rest isn't complicated.
Click to expand...

Honestly, nobody wants to hear this, but it is right. 5000 cals are 5000 cals.....4000 cals are 4000 cals. 3000 cals are 3000 cals, lol. It is the excess that allows you to bulk, and it is the degree of excess which will dictate bodyfat deposition.

I feel bad for guys measuring out leaf lettuce and eating 67 chicken breasts a day when they could have a couple Big Macs and not be any fatter, lol....so long as their daily protein is where it needs to be.
 
BiggT said:
Honestly, nobody wants to hear this, but it is right. 5000 cals are 5000 cals.....4000 cals are 4000 cals. 3000 cals are 3000 cals, lol. It is the excess that allows you to bulk, and it is the degree of excess which will dictate bodyfat deposition.

I feel bad for guys measuring out leaf lettuce and eating 67 chicken breasts a day when they could have a couple Big Macs and not be any fatter, lol....so long as their daily protein is where it needs to be.
Click to expand...

That is complete bs. Period. The source of your calories defiantely make a difference in terms of bodyfat and muscle gain. Fat types, glycemic index of carbs, nutritional value and quality of the food being eaten. It matters.
 
BodyByFinaplix said:
That is complete bs. Period. The source of your calories defiantely make a difference in terms of bodyfat and muscle gain. Fat types, glycemic index of carbs, nutritional value and quality of the food being eaten. It matters.
Click to expand...


woa, buddy...before you go calling it complete bs, and complete bs period nonetheless, you can respectfully disagree, lol. I think a football player micromanaging their diet is totally not necessary. How can you account for the number of people who notice no difference between bulking ultra clean or not so clean with a little common sense? As long as protein is in place and they hit their target for excess. Are you saying two people who weigh 240 both eat the same amount of protein from the same sources, and 1 guys is 2500 calories over maintainence from eating 2 jars of ANPB and the other guy eats a Big Mac to go over maintainence, then the guy eating big macs will be fatter? I have never seen it with people and I have never experienced it myself.
 
Last edited:
Chris19145 said:
I'm a QB/LB. The thing is I don't want to put on too much bodyfat, I want to put on solid mass and gain strength.
Click to expand...

If you want to gain strength, train big lifts progressively. Keep up your conditioning work as you gain weight. A slight caloric excess should not tack on too much bodyfat. A little common sense will take you a long way. I didn't mean to take your thread off track, and I wasn't saying to live on Dunkin' Doughnuts and French Fries....I was simply saying that as a football player, you're not being judged on your physique, and you don't need to micromanage your diet......eat caloric excess, eat eggs, poultry, red meat, and fish. Eat an abundance of complex carbs and healthy fats......don't sweat the occasional crap as long as it doesn't comprise the bulk of your cals and it doesn't put you so far into caloric excess that fat gain gets out of control. Limit sugar intake and drink alcohol in moderation (since you're under 21, don't drink, lol)....remember, you're judged on performance, not appearance. And, if you perform well as a QB/LB then you're not gonna be fat anyway. Unless you're Daunte Culpepper, lol.

Or you can micromagane everything down to the last teaspoon of flax oil and be afraid of getting fat and weigh exactly what you do now in 1 year.
 
I'm not really worry about micros, it's just that a diet will be much more easier for me to follow and making sure that I get my daily intake. But I will be eating whatever I want along with this diet.
 
JKurz1 said:
Carbs are WAYYYY too high......cals are wayyyyyy too high...........and return the mm before you even oopen it....thats no excuse....you can most certainly return it.

Next, look into BMR, calories expended, etc....you need no more than 3,000.....this diet is a sure fire way to get FAT!
Click to expand...
bro 3000 cals is low for a bulk at 180...he's looking to put on 20 pounds in 6 months...NOT AN UNATTAINABLE GOAL! yes he is going to put on fat but that is to be expected even during a clean bulk you put on on excess water weight and fat. playing football and lifiting on a 3000 cals a day diet would prob not yield that much weight gain.
 
jpt said:
bro 3000 cals is low for a bulk at 180...he's looking to put on 20 pounds in 6 months...NOT AN UNATTAINABLE GOAL! yes he is going to put on fat but that is to be expected even during a clean bulk you put on on excess water weight and fat. playing football and lifiting on a 3000 cals a day diet would prob not yield that much weight gain.
Click to expand...
bull
 
BiggT said:
woa, buddy...before you go calling it complete bs, and complete bs period nonetheless, you can respectfully disagree, lol. I think a football player micromanaging their diet is totally not necessary. How can you account for the number of people who notice no difference between bulking ultra clean or not so clean with a little common sense? As long as protein is in place and they hit their target for excess. Are you saying two people who weigh 240 both eat the same amount of protein from the same sources, and 1 guys is 2500 calories over maintainence from eating 2 jars of ANPB and the other guy eats a Big Mac to go over maintainence, then the guy eating big macs will be fatter? I have never seen it with people and I have never experienced it myself.
Click to expand...
bigt - I hate to say this, but he's right.....the key to minimizing fat is stabilizing insulin levels,,,,,,,
 
um lol... so, is my diet at a solid point to where I can start it next week?
What do I replace muscle milk with as last thing before bed? 100% Casein Protein?

Cals Fat Carb Prot
Breakfast
Steel Cut Oats - 1 Cup
Whey Protein - 1 Scoop
Multivitamin
Flaxseed Oil
Total 610/10/107/40

Lunch
Veggie Salad (no dressing)
Lean Turkey on Whole Wheat - 2
Total 500/11/60/45

Pre
Steel Cut Oats - 1/2 Cup
Canned Tuna
Whey Protein - 1 Scoop
Flaxseed Oil
Total 564/7/55/75

Post
Brown Rice - 1 Cups
Whey Protein - 1 Scoops
8oz Chicken Breast w/ Mixed Veggies
Total 759/11/61/100

Dinner
Brown Rice - 1 Cups
2 Whole Boiled Eggs
6oz Beef Steak w/ Mixed Veggies
Flaxseed Oil
Whole Milk - 16fl oz
Total 1072/43/82/86

Final Total 3505/82/365/346
 
everything looks pretty good...maybe switch the whole wheat with multi grain bread? up to you...not going to make a huge difference though. before bed a couple of tbsp of anpb or some cottage cheese...or almonds will do the trick.
 
jpt said:
everything looks pretty good...maybe switch the whole wheat with multi grain bread? up to you...not going to make a huge difference though. before bed a couple of tbsp of anpb or some cottage cheese...or almonds will do the trick.
Click to expand...

Maybe a box of dingdongs or twinkies?? :eek2:
 
Here's my final diet, thanks for all the help.

Cals Fat Carb Prot
Breakfast
Steel Cut Oats - 1 Cup
Whey Protein - 1 Scoop
Multivitamin
Flaxseed Oil
Total 610/10/107/40

Lunch
Veggie Salad (no dressing)
Lean Turkey on Multigrain Bread - 2
Total 484/10/56/44

Pre
Steel Cut Oats - 1/2 Cup
Canned Tuna
Whey Protein - 1 Scoop
Flaxseed Oil
Total 564/7/55/75

Post
Brown Rice - 1 Cups
Whey Protein - 1 Scoops
8oz Chicken Breast w/ Mixed Veggies
Total 759/11/61/100

Dinner
Brown Rice - 1 Cups
2 Whole Boiled Eggs
6oz Beef Steak w/ Mixed Veggies
Flaxseed Oil
Whole Milk - 16fl oz
Total 1072/43/82/86

Before Bed
Almonds
Total 61/6/2/2

Final Total 3550/87/363/347
 
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