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My bulking Diet

RamRom

RamRom

New member
hello everybody,

this is my stats

weight: 165lbs
hight: 5 9

my bulking diet

TELL ME WHAT U THINK

morning
1 scope nLarge Whey Protien

10:00
Cereals, QUAKER, oatmeal, instant, with apples and cinnamon, prepared with water

12:00
2 Tuna
Rice
Beans

2:45
1 scope nLarge Whey Protien

after gym
BioProtein bar

dinner
2 Chicken breast
Rice

Before bed
2 scope PROLAB - WHEY PROTEIN


all this is 3000CAL a day, 270g protein,
 
isn't Nlarge loaded with sugars?

I suggest adding a whey/dextrose shake after you workout. Eat the protein bar before you work out.
 
RamRom said:
hello everybody,

this is my stats

weight: 165lbs
hight: 5 9

my bulking diet

TELL ME WHAT U THINK

morning
1 scope nLarge Whey Protien

10:00
Cereals, QUAKER, oatmeal, instant, with apples and cinnamon, prepared with water

12:00
2 Tuna
Rice
Beans

2:45
1 scope nLarge Whey Protien

after gym
BioProtein bar

dinner
2 Chicken breast
Rice

Before bed
2 scope PROLAB - WHEY PROTEIN


all this is 3000CAL a day, 270g protein,
Click to expand...


Protein isnt the only factor in weight gain. You need to keep up with your carb and fats. Nlarge would be a good bulking supp. to take. If though you look as if your gaining too much fat, cut back, as it will most definitely be the reason. Throw in some fruit and fats. In your 10:00 meal you need to have a protein source. After gym meal(pwo)nix the protein bar and get some dextrose and whey protein shake-2:1 dex to whey. Before bed shake you need to add some healthy fats to slow down the digestion of the shake. For full and accurate critique come back with ALL the macro numbers;i.e. carbs,fats,proteins. Also give the amounts of carbs per meal.
 
6_pak said:
Protein isnt the only factor in weight gain. You need to keep up with your carb and fats. Nlarge would be a good bulking supp. to take. If though you look as if your gaining too much fat, cut back, as it will most definitely be the reason. Throw in some fruit and fats. In your 10:00 meal you need to have a protein source. After gym meal(pwo)nix the protein bar and get some dextrose and whey protein shake-2:1 dex to whey. Before bed shake you need to add some healthy fats to slow down the digestion of the shake. For full and accurate critique come back with ALL the macro numbers;i.e. carbs,fats,proteins. Also give the amounts of carbs per meal.
Click to expand...

i hate fruits
can u give me an idea fo what can i eat to replace fruits?

32g of FAT
399g of Carbs
275g of protein

carbs each meal:

morning (86g)
1 scope nLarge Whey Protien

10:00 (42g)
Cereals, QUAKER, oatmeal, instant, with apples and cinnamon, prepared with water and scope PROLAB - WHEY PROTEIN


12:00 (83g)
2 Tuna
Rice
Beans

2:45(86)
1 scope nLarge Whey Protien

after gym (43g)
BioProtein bar

dinner (44g)
2 Chicken breast
Rice

Before bed (6g)
2 scope PROLAB - WHEY PROTEIN
 
Last edited:
I like N-Large on a bulker too - but I don't use the 4 scoops at once unless I want a sugar rush and crash in the following hour.

I usually hit 2 scoops mid-morning, then 2 more again as a PW shake. That alone adds 600 calories and 54g of protein alone. Good stuff.

I like eggs in the morning along with my oatmeal. (As far as the oatmeal goes, the pre-packaged stuff has a lot of sugar in it - plain stuff flavored with honey and cinnamon might be an idea).

I also like red meat as part of a bulker - steaks and ground beef rule. Maybe some veggies to? And don't forget the Flax in those shakes you are having throughout the day. And a multi-vitamin. And nuts. And salads with olive oil. And peanut butter on whole wheat...

Man, I am hungry...

To get accurate calories, try www.fitday.com, an essential free site in my opinion for any diet.


Good luck - I am back on a bulker next month myself.


Bluesman
 
You don't have to eat fruits as part of a bulking diet. Don't worry about it.

Like steve said, I would get some flax oil. Your fat intake looks low. Healthy fats will help you gain muscle.
 
RamRom said:
i hate fruits
can u give me an idea fo what can i eat to replace fruits?

32g of FAT
399g of Carbs
275g of protein

carbs each meal:

morning (86g)
1 scope nLarge Whey Protien

10:00 (42g)
Cereals, QUAKER, oatmeal, instant, with apples and cinnamon, prepared with water and scope PROLAB - WHEY PROTEIN


12:00 (83g)
2 Tuna
Rice
Beans

2:45(86)
1 scope nLarge Whey Protien

after gym (43g)
BioProtein bar

dinner (44g)
2 Chicken breast
Rice

Before bed (6g)
2 scope PROLAB - WHEY PROTEIN
Click to expand...


Fruits are not necessary, but they give you added cals on top of the nutritional benefits, which you can get from supplements. Add more good fats to raise your calorie levels.
 
beside flax oil, what else can i eat as good FAT and when do i eat it?

and i'm realy confused on what to eat in the morning, i cannot make eggs cuz i have no time, any suggestions?
 
Last edited:
this is my final bulking diet

tell me what i'm missing

Morning (3g)

6 - 8 egg whites


10:00 (111g)

Plain Oatmeal with honey
1 scope nLarge Whey Protein with FLAX (CEREAL BREAD)


12:00 (33g)

2 tuna or 2 chicken breast or steak with Salad (olive oil) and veggies
1 Cup of Brown Rice or Sweet Potatoes


2:45 (86g)

1 scope nLarge Whey Protein with FLAX (CEREAL BREAD)



Before Gym (43g)

BioProtein Bar


5:30 (After GYM) (86g)

1 scope nLarge Whey Protein 60G DEXTEROSE/MELODEXTERIN


7:00 (33g)

2 tuna or 2 chicken breast with Salad (olive oil) and veggies
1 Cup of Brown Rice or Sweet Potatoes


Before bed (around 11:00) (6g)

2 scopes Whey Protein Protein Shake

Cals:3697
Fat: 88g
Carb:401g
Prot: 325g
 
Looks alot better. Take sublimes advice....You can add some olive oil or flax oil to your whey before bedtime to make it slower digesting if you don't feel like buying a slower digesting protein
 
what can i eat like carbs in the morning, i was thinking like 2 pecies of brown toaste with the eggs.what do u think?

i will add FLAX in my shake before bed
 
oats, brown rice, sweet potato...anything you can stand i guess. There are much better choices than bread though, But i would def. get more than just two peices of toast.
 
sublime35 said:
oats, brown rice, sweet potato...anything you can stand i guess. There are much better choices than bread though, But i would def. get more than just two peices of toast.
Click to expand...


i think i would go with oats, no rice or potatos for me in the morning :)


anything else i need to add to this diet, please let me know

thanks
 
Last edited:
Meal 1:

4 whole eggs, 8 egg whites
1 cup oatmeal (cooked) with honey


Meal 2

1 50 gram shake with skim milk with FLAX

Meal 3:

2 tuna with Salad (olive oil) and veggies
2 Cup of Brown Rice or Sweet Potatoes
1 cup broccoli


Meal 4:

Protein Shake consisting of 75 grams of protein in skim milk with FLAX
1 cup oatmeal (cooked)

Meal 5:

12oz lean steak
2 cups brown rice
1 cup broccoli

Meal 6:

Protein Shake consisting of 75 grams of protein in skim milk
1 cup oatmeal (cooked)
60G DEXTEROSE/MELODEXTERIN

Meal 7:

12oz lean steak
2 cups brown rice
1 cup broccoli

Meal 8:

Casein/Whey Blend shake in skim milk with FLAX


WHAT DO U THINK?
 
So you took out the Nlarge and just added protein shakes/flax instead?

That's what I prefer to do as well. I don't like all that sugar. What do cals and macros work out to now? carbs lower, protein/fat higher?
 
morning
Cereals, QUAKER, oatmeal, instant, with apples and cinnamon, prepared with water, 4 egg white, harb boiled

10am
1 scope nLarge Whey Protien, with peanut butter and banana


12:00
2 Tuna in water
Rice
Beans(low salt)


2:45
1 scope nLarge Whey Protien, piece of fruit and yogart

after gym
crystal light with hmb (2g) gultamine.argine(14g)
(Anticatbolic)
1/2 cup brown rice and 6 oz of grilled chicken.

dinner
2 Chicken breast
brown Rice,steamed veggies

1-2 hrs Before bed
2 scope PROLAB - WHEY PROTEIN, with peanut butter and fruit


all this is 3000CAL a day, 270g protein,
 
I didnt read all the replys but your first post is very off! You need to take in at least 25-30% of your daily cals at breakfast. When you wake up your glycogen levels are at their lowest and need to be restocked. Tuna is better for dieting. I would go with more steak and ground beef for mass. Eat lots of fast digesting carbs like white breads, white rice, potatoes. Eat whole eggs not just the whites. 270 g of protein is too much for your bodyweight. Eat alot more carbs and less protein. Try to get about 500g carbs, 200 g protein and about 100g of fat from good sources.

Dont forget to train for mass. Do compound lifts. Take in your fats at night because they slow your digestive system.

Good luck. Get HUGE!!
 
Oh yeah, another thing, take in more sodium. Most people stay away from sodium because it makes you retain water, but sodium is an essential nutrient for building mass. It helps pump nutrients into your muscles to make them grow.
 
JustJacked said:
I didnt read all the replys but your first post is very off! You need to take in at least 25-30% of your daily cals at breakfast. When you wake up your glycogen levels are at their lowest and need to be restocked. Tuna is better for dieting. I would go with more steak and ground beef for mass. Eat lots of fast digesting carbs like white breads, white rice, potatoes. Eat whole eggs not just the whites. 270 g of protein is too much for your bodyweight. Eat alot more carbs and less protein. Try to get about 500g carbs, 200 g protein and about 100g of fat from good sources.

Dont forget to train for mass. Do compound lifts. Take in your fats at night because they slow your digestive system.

Good luck. Get HUGE!!
Click to expand...

5132 CAL
143 FAT
356 CARBS
585 Protein


it looks like it's alot of protein

does this sound right?


and FYI, i will be taking gear
 
RamRom said:
5132 CAL
143 FAT
356 CARBS
585 Protein


it looks like it's alot of protein

does this sound right?


and FYI, i will be taking gear
Click to expand...


No. Thats way too much protein. If your on gear than I would do this.

550-600g carbs
175-200g protein
100g fat

About 4000 cals. Perfect for some one of your body weight. All those extra calories will just add bodyfat. Your only 165lbs. Maybe if you were 200lbs, take in 5000-6000 cals a day but not at your weight.

JJ :artist:
 
actually i have to disagree with that. yeah the chocolate he's talking about is prolly bad, but good dark chocolate or cocoa powder is good for you. 1/3 of its fats are oleic, which are the type found in olive oil and the sat. fats are not the type that raise bad cholestorol levels. It also contains a lot of anti-oxidants. add come cocoa power or melted unsweet dark choc. to a shake or some homemade bars. but don't go crazy.
 
I agree with both of the above. Its not the best for you but as long as you dont eat more than a piece or two youll be fine. I eat a chocolate bar about once a week.
 
If you're eating 2000 cals a day now and you jump straight up to 4100, your metabolism isn't ready for that kind of change and you'll put on fat. If you slowly increase your caloric intake, your metabolism will acclimate to getting more calories and you'll eventually be able to eat more without storing it as fat. Maybe not all the way up to 4100, but a lot higher than 2000.


WHAT DO U GUYS THINK ABOUT THIS STATEMENT
 
RamRom said:
If you're eating 2000 cals a day now and you jump straight up to 4100, your metabolism isn't ready for that kind of change and you'll put on fat. If you slowly increase your caloric intake, your metabolism will acclimate to getting more calories and you'll eventually be able to eat more without storing it as fat. Maybe not all the way up to 4100, but a lot higher than 2000.


WHAT DO U GUYS THINK ABOUT THIS STATEMENT
Click to expand...


I think you did your homework! :artist:
 
sublime35 said:
actually i have to disagree with that. yeah the chocolate he's talking about is prolly bad, but good dark chocolate or cocoa powder is good for you. 1/3 of its fats are oleic, which are the type found in olive oil and the sat. fats are not the type that raise bad cholestorol levels. It also contains a lot of anti-oxidants. add come cocoa power or melted unsweet dark choc. to a shake or some homemade bars. but don't go crazy.
Click to expand...


I am 99% sure he was not refering to the gourmet stuff, but to the Hershey (5% 2nd grade cocoa) one can get everywhere...

Man, I love good chocolate as good as anybody else, but the good, dark one (here it is called, Man's Chocholate... hahahaah) Minimum. 65% pure Cocoa for me please...
 
RamRom said:
is it ok to drink skim milk with the shake and if no, why?
Click to expand...

Nothing wrong with skim milk while bulking...just realize it will slow the digestion of the whey. So dont drink your whey in skim milk post workout, any other time is okay, and probably beneficial, as whey just goes thru you like water.
 
JustJacked said:
IMO you need to bulk up. But it all depends on your goals.
Click to expand...

Agree on that, think you need to bulk, since you are not a big guy to begin with. Try to keep the bulking clean though, so you won't need to loose that much fat later on. Seems you have some localized stubborn fat and there is where the new fat will go first.
 
Meal 1: Morning

4 whole eggs, 8 egg whites
1 cup oatmeal (cooked) with honey


Meal 2: 9:45

1 scope Protein Shake with skim milk with FLAX
1 cup oatmeal (cooked) with honey

Meal 3: 12:00

2 tuna with Salad (olive oil) and veggies
2 Cup of Brown Rice or Sweet Potatoes
1 cup broccoli
1 cup corn


Meal 4: 2:45

1 scope Protein Shake consisting in skim milk with FLAX
1 cup oatmeal (cooked) with honey


Meal 5: Before Gym

BioProtein Bar


Meal 6: After GYM

1 scope Protein Shake consisting in skim milk with FLAX
1 cup oatmeal (cooked)
60G DEXTEROSE/MELODEXTERIN

Meal 7: 8:00

6oz lean steak Salad (olive oil) and veggies
2 cups brown rice
1 cup broccoli
1 cup beans

Meal 8: Before Bed

Casein/Whey Blend shake in skim milk with FLAX

i'm missing maybe like 150 CAL, i'l probebly add something in between, not sure what, any ideas

CAL: 3844
FAT: 100
CARBS: 408
Pro: 293


TELL ME WHAT U THINK
 
Sounds pretty good! Still a little high on protein and low on the carbs. Id add maybe some crackers or something for carbs .
 
JustJacked said:
Sounds pretty good! Still a little high on protein and low on the carbs. Id add maybe some crackers or something for carbs .
Click to expand...


oh ya i fogot to add that i'm gonna be taking 60G DEXTEROSE that like 240 CAL and 60 CARBS and add some crackers in there to make up the 500CARBS

and i'll probebly eat 1 can of tuna instead of 2 and drop the chicken to 4oz that will drop the protein intake from 293 to 250
 
Dont take in too much dextrose. Spiking your insulin levels too much is bad for you. Eat some oatmeal or something to make up for the carbs. Your allready taking dex after workout.
 
JustJacked said:
Dont take in too much dextrose. Spiking your insulin levels too much is bad for you. Eat some oatmeal or something to make up for the carbs. Your allready taking dex after workout.
Click to expand...


ya the 60g of dextrose after workout is the one i'm counting, no aditional dosage :)
 
RamRom said:
Meal 1: Morning

4 whole eggs, 8 egg whites
1 cup oatmeal (cooked) with honey


Meal 2: 9:45

1 scope Protein Shake with skim milk with FLAX
1 cup oatmeal (cooked) with honey

Meal 3: 12:00

2 tuna with Salad (olive oil) and veggies
2 Cup of Brown Rice or Sweet Potatoes
1 cup broccoli
1 cup corn


Meal 4: 2:45

1 scope Protein Shake consisting in skim milk with FLAX
1 cup oatmeal (cooked) with honey


Meal 5: Before Gym

BioProtein Bar


Meal 6: After GYM

1 scope Protein Shake consisting in skim milk with FLAX
1 cup oatmeal (cooked)
60G DEXTEROSE/MELODEXTERIN

Meal 7: 8:00

6oz lean steak Salad (olive oil) and veggies
2 cups brown rice
1 cup broccoli
1 cup beans

Meal 8: Before Bed

Casein/Whey Blend shake in skim milk with FLAX

i'm missing maybe like 150 CAL, i'l probebly add something in between, not sure what, any ideas

CAL: 3844
FAT: 100
CARBS: 408
Pro: 293


TELL ME WHAT U THINK
Click to expand...

As long as you can choke it all down day in and out, it looks good. Good move with the casein before bed.

An extra 150 calories? That's easy - a couple of handfuls of almonds. Or crakcers with cottage cheese...


Good luck,


Bluesman
 
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