My new bulking diet? Ideas please!

[Elite_Fry]

protein carbs fat

8:00 AM 2x hard boiled eggs 12 1 10
nutri-grain cereal 7 20 0
200g yoghurt 10 35 2
2x wholegrain bread 7 29 5
200ml vegetable juice 2 8 0
TOTALS 38 93 17

11:00 AM Sandwich: wholegrain bread, cheese, ham
29 29 17
N-Large II Shake (1/2) 32 55 15
w/flax seed oil
1x banana 1 27 0
TOTALS 62 111 32

UNI 12:00 TO 3:00 PM

3:30 PM Pre Workout Sandwich: wholegrain bread, cheese, turkey
23 30 10
100g peanuts 15 21 45
TOTALS 38 51 55

GYM 4:00 TO 5:30 PM

5:30 PM Post Workout Protein Bar 20 30 5

6:30 PM chicken breast 48 0 6
200g Rice w/ vegies 5 65 0
Salad/Vegies
TOTALS 53 65 6

9:00 PM N-Large II Shake (1/2) 32 55 15
w/flax seed oil

TOTAL 243 405 130
CALORIES 3632




Okay im an ectomorph.. about 165 pounds ): lol 5'11
any opinions on this bulking diet?
thanks

 

[|D_J^B_J|]

Overlooking the fact that you're a Crows supporter, I'm gonna help out a fellow Aussie and give you some advice from my (limited) knowledge on the subject of nutrition... Assuming the caloric figures you've given are correct:

protein carbs fat

8:00 AM 2x hard boiled eggs 12 1 10
nutri-grain cereal 7 20 0
200g yoghurt 10 35 2
2x wholegrain bread 7 29 5
200ml vegetable juice 2 8 0
TOTALS 38 93 17

Nutri-grain cereal isn't the best choice here. I think a recent study was done showing nutri-grain to be the cereal with the most amount of sugar. Have some oatmeal instead. Also, you might want to add more protein. You could do this by making an omelette/scrambled eggs with 4 whites and 2 yolks, for example.

11:00 AM Sandwich: wholegrain bread, cheese, ham
29 29 17
N-Large II Shake (1/2) 32 55 15
w/flax seed oil
1x banana 1 27 0
TOTALS 62 111 32

Seems ok.

UNI 12:00 TO 3:00 PM

Four and a half hours is far too long to go without food. Why don't you take the peanuts from your next meal and munch on them during your uni classes??

3:30 PM Pre Workout Sandwich: wholegrain bread, cheese, turkey
23 30 10
100g peanuts 15 21 45
TOTALS 38 51 55

See above

5:30 PM Post Workout Protein Bar 20 30 5

It has been done to the death that fats are not ideal post workout. I believe a combination of 1 part protein to 2 parts glucose would be much more beneficial here.

6:30 PM chicken breast 48 0 6
200g Rice w/ vegies 5 65 0
Salad/Vegies
TOTALS 53 65 6

Seems ok.

9:00 PM N-Large II Shake (1/2) 32 55 15
w/flax seed oil

Seems ok.

TOTAL 243 405 130
CALORIES 3632

For your weight, your caloric intake seems incredibly high. With the right training, you will definitely gain muscle with this diet although you will also gain a hell of a lot of BF and may feel sick from eating so much.

Also, only 27% of your energy is coming from protein. You might want to consider increasing your protein and decreasing your fats.

 

[Elite_Fry]

Good Call.

I will change nutirgrain to oatmeal
and have the peanuts during class instead of preworkout

You said for post workout

"It has been done to the death that fats are not ideal post workout. I believe a combination of 1 part protein to 2 parts glucose would be much more beneficial here."

That bar only has 5g fats... that cant be that bad can it?

Yeh i do have a lot of fats but is it really that bad if most are non saturated? most are coming from the peanuts and flax seed oil. Theres only about 20-30g saturated fat in there.

Thanks a lot of your input.

 

[|D_J^B_J|]

Any amount of fat post workout is not ideal for the following reasons:
Firstly, fat is slowly absorbed, meaning the protein and carbs will take longer to reach your muscles.
Secondly, eating fat immediately post workout can blunt growth hormone release.

A more ideal option would be to mix 30 - 40 grams of whey protein powder with 60 - 80g of glucose powder/maltodextrin and then dissolve the mixture in water through a shaker. Here is a link to a good article on post workout shakes: http://www.abcbodybuilding.com/magazine/windowofopportunity.htm

If money is an issue and you cannot afford to use this much powder on a regular basis, drink a commercially prepared post-workout shake instead of a post-workout bar. The fluid will play its part in rehydrating you after the intense workout and the shake is less likely to contain trans-fats (hydrogenated oils) than the bar.


With regard to the macro breakdown in your diet; the % of fats is not the problem but the low % of protein is. Only 27% of your energy is coming from protein which is too low for someone trying to gain muscle mass. One way to increase the % of protein in your diet would be to make an omelette for breakfast with 6 egg-whites and 2 yolks instead of the two hard boiled eggs. However, you'll also need to lower your fats/carbs in order to increase the total percentage of protein in your diet.