My new bulking diet? Ideas please!

[Elite_Fry]

Anyways this is what im aiming for. Im about 170 pounds 5'11 ectomorph. Any ideas would be great. Thanks (P.S. Sorry about ANOTHER bulking diet thread)


protein carbs fat

8:00 AM 2x hard boiled eggs 12 1 10
Oatmeal 13 54 5
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 Protein bar during class
TOTALS 20 30 5

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 N-Large II Shake (water) 40 60 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 279 461 142
CALORIES 4096

 

[pintoca]

what is your current BF? that is key in determining wether this is too much food for you or if it's OK...

being you are an Ecto, looks like you did your research.

Before going into the cals, I would say this look solid, my only comment is on the Nlarge shake and the bars.

You eat those bars every day?, second, have you considered Whey, Maltodextrine and Dextrose instead of the Nlarge shake? Not knowing what is in that shake I cannot comment (I mean, the carbs could be low quaility or lower GI, though most likely is sugar)

BTW, I added your ratios and I got 4238 cals... that is 26% Prot, 44% Carbs and 30% fat, which is a little high on the fat side. Can you add 5% to the Prots and Carbs and take 10% off the fats?

1 Gr Prot: 4 cals
1 gr Carbs: 4 cals
1 gr Fat: 9 cals

Glad you did your homework before posting this...

cheers.

 

[Elite_Fry]

bodyfat im not sure.. it wouldnt be anymore than 15%

well i bought all these expired/nearly expired protein bars for heaps cheap and i have about 4 dozen of them left and dont really want to let them go to waist

i have dextrose and was gonna chuck it in with post-workout shake. or would that be too much with the n-large? i could buy some whey for post workout if it would be more beneficial

yep i can easily take away some of that fat. 70g is coming from the peanuts and flax seed oil. ill take away some of the peanuts

yeh sorry i was using 8 cals for the 1g fat

 

[pintoca]

OK, for simplicity's sake, let's assume you are at 15%.

your BMR is then 1789 cals.
your TDDE (if you train 4 days/week HARD) is then 2773.

Now there are several methods for calculating how many cals over your TDDE you should go when bulking:

1. Simply add 500 cals. : 3273 cals OR

2. add 20 % to your TDDE: 3327 cals OR

3. Add 2 calories per pound of body weight to your tdde: 2773 + (170*2) = 3113 cals

you see the trend?

I have 2 things to say:

1. Your proposed cals are way too high for you (we used 3 different methods to prove this)... Eating that much will not guarantee you will gain more muscle, but it will guarantee you gain muscle and a ton of fat.

2. If you are at 15%, maybe you should cut until 10% and then bulk until you are 15%... otherwise what is your plan now, bulk until 25%? Take it from experience, cutting from that high can be painful...

If you still want to bulk, lower your cals then to 3200 per day with the same ratios.

About the whey, I would recommend it, it's fast digesting, which is what you need after working out. We don't know what protein is in that Nlarge, and if it is a slow one (i.e. Casein) it will do you no good. Do not mix dextrose with Nlarge, only with Whey, in that way you know what you are drinking.

peace