just need to get diet down

[noxarcana]

Hey guys, within the next couple days i plan on getting that gym membership and start pumping the iron. i know that i posted this question before, but now i have a little more information that might be able to help.

I need to get a diet that i will be using to bulk up. i used the Harris-Benedict formula to come up with that i need 3026 calories daily. I cannot seem to come up with a good diet. I want the diet to include GNC whey protein because i bought it a few days ago. If anyone can post a diet for me it would be extremely helpful. The cheaper the better sadly... what i was trying to go for was the smallest variety of foods and eat the same thing everyday in order to save money and not waste anything, i am on budget.

Thanks again

 

[cobracock1979]

Post up your current diet bro

 

[noxarcana]

Breakfast --- Eggs, Oatmeal, Fruit

Snack --- Whey protein

Lunch --- Chicken, brown rice, spinach

Snack --- Whey protein

Dinner --- Chicken, brown rice, broccoli

Pre-bed --- Cottage Cheese, fish oils

this is what ive been trying to do. havent really got down all the servings yet to get it to 3000 calories though. this seems simple enough, and ideas? and would it be okay to throw in a banana or something else in the whey protein to make it a little... better tasting ha? or should i just suck it up?

 

[cobracock1979]

3200 calories? Try 4500 for ur bulk bro. Stats?

 

[noxarcana]

im 6 foot 5. weigh about 167 pounds.. but that can change daily. and im 19 years old

 

[noxarcana]

okay, so i took some time.. ha actually a lot of time... and figured out a diet for myself. this is my first one so please help out if you think that something should be tweaked or not. And also i am not sure what meal i will eat during the day at what time besides breakfast, pwo and before bed

Breakfast - 585 calories - 28g fat - 47 g carb - 35.3g protein
3 scrambled eggs
2 slices of cheese
1 cup of milk
1 banana

lunch (maybe pre workout) - 310 calories - 12.25g fat - 13g carb - 34.5g protein
1 can tuna
1 slice whole wheat bread
1 serving of mayo

PWO - 345 calories - 4.4g fat - 35g carb - 41.3g protein
2 scoops of vanilla whey protein GNC
1 banana

dinner - 599 calories - 21g fat - 48g carb - 52.4g protein
5oz chicken
1 cup rice
1 cup broccoli
1 slice cheese (for broccoli)

lunch - 580 calories - 41.5g fat - 28g carb - 28g protein
2 servings of all natural peanut butter
1 cup milk
1 slice whole wheat bread

dinner - 599 calories - 21g fat - 48g carb - 52.4g protein
5oz chicken
1 cup rice
1 cup broccoli
1 slice cheese (for broccoli)

bed - 418 calories - 10.7g fat - 45.5g carbs - 36.4g prot
1 cup cottage cheese
1 cup milk
1 banana

this is what i figured out, took me a couple tries but it looks good to me. its 40/39/21 (protein/carbs/fat) and thats what i heard is good. Please leave comments about this diet, good or bad. TOTAL 3436 calories

Thanks again

 

[socalmuscle]

Well first off congrats on working on your diet, this well yeild the highest amount of results vs. Any supplement of number of hours you spend in the gym.

For a bulk or any diet for bodybuilding your main concern should be getting as much protein down the hatch as possible. I suggest 2grams per lbs of bodyweight. If at every meal you slam your pro first then a serving of veggies, use carbs to satisfy the rest of your hunger. Do this til round 6-7pm then cu your carbs and only eat pro/veg. I hate counting kcals and have found going by this method and carb cutoffs that I can maintain size and keep bodyfat in check with cardio.

Personally i'm 220@7% right now and was at my biggest round 250 but max 10-12%bf.

Good luck, socal

 

[partagus]

Congrats bro!

Check out FitDay - Free Weight Loss and Diet Journal

They have a great diet calculator