Need a bulking diet for 5x5

[B0ARDIN087]

Well I have been on 5x5 for 4 weeks. I put on a few pounds and got noticably larger. To this point I just eat alot of food very often and mainly chicken/tuna/brownrice/oats/redmeat/shakes. But i came home this weekend from school and the comments i got were amazing, everyone noticed how much weight i gained and how good i look. Truely inspirational. As a result Im doubling up my efforts for the rest of my 5x5 (until december 1st). I wanna make sure im eating a shitload, i already do but it has no structure, Same day of eating right now:

meal 1.
4 egg whites
2 whole eggs
1 piece of yellow american
2 pieces 100 percent wheat bread
8 oz 2 percent milk

meal 2.

2 scoops protein from protein factory in water

meal 3.

10 oz chicken breast on wheat wrap with red hot sauce
1 slice provolone cheese

meal 4.

2 scoops protein from protein factory in water

meal 5.
9 oz burger from 80/20 ground beef
1 piece yellow american
2 slices 100 percent wheat bread
decent amount of brown rice

meal 6.
1 can tuna with mayo (gotta cut out the maya but im working on mixing it with something.

ill usually make perogies or ravioli or something too during the day, weekends i eat less and drink more beer but working on fixing that up (sophmore at penn state it happens)

This is a lot more food then I used to eat even tho its not enough for bulking. Tell me where I need more food and what. Try to stick to simple things I dont really like crazy stuff, mainly stuff i can put hot sauce/bbq sauce/ ketchup on

im 193 about 14 percent?
6'0"

 

[ZGzaZ]

why not use milk in meal 2, and 4? That's another 240 cals right there... Maybe something like a baked potato along with meal 3 would help. And if you can stomach it, take another cassein based shake right before bed, or with your tuna meal? Just a few thoughts.

 

[B0ARDIN087]

Milk with my shakes seems like the easiest thign to do. i feel like an idiot for not. too much cutting where I couldn't use milk. baked potatoe is easy and good cuz thats in between classes. will do those but not gonnna take another shake before bed. Where else should i add cals?

 

[B0ARDIN087]

o and do i need more eggs in meal 1?

 

[ZGzaZ]

Milk with my shakes seems like the easiest thign to do. i feel like an idiot for not. too much cutting where I couldn't use milk. baked potatoe is easy and good cuz thats in between classes. will do those but not gonnna take another shake before bed. Where else should i add cals?

Why would you not want to take another shake before bed? This is a more critical time than any of the times you're already taking one throughout the day. Do you ever wake up at 9AM and not eat or drink anything until 4-5pm? Of course not, this would send your body into a huge catabolic state... so why are you doing it while you sleep?

 

[Ripped2Shredds]

What is you lifting experience. 5x5 is not for the weak hearted, nor the rookies. You want to be in good physcial shape before you start the 5x5. It's like steroids, you don't just jump into them, you lift for a good amount of time, then change your program to the 5x5. This program was designed for power, not necessarily size. If you are not in good shape you run the risk of injury. This is because the 5x5 calls for a very anerarobic heavy intense workout. Each time you increase the weight you increse the chance for injury.

As for bulking, it looks like you are over concerned with protein. Bulking requires just as many complex carbs if not more then protein. Don't worry so much about mayo and fats because if you are bulking the purpose is to supply your body with more then enough calories to make sure you can keep up the intensity in the weightroom (9g of fat cals is quicker then 4g protein or 4 g carb). Tired is usually a lack of proper diet, or a lack of enough good calories. So when you have a can of tuna, throw in some bread or potatoes with it. I am not saying add a gallon of mayo, but just slop some on there (i use pickles to help combat that smelly tatse).

Remember...In order to grow you have to eat ALOT. One pound of muscle burns 40 calories, compared to one pound of fat that burns 2-4 calories. That means you really have to up the normal caloric intake to see gains. Bulking is sometimes a pain because you are constantly always shoving yoru face, pending on your metabolism.

5x5 requires a lot of REST as well, get that 9 hours of sleep and then some.

 

[B0ARDIN087]

What is you lifting experience. 5x5 is not for the weak hearted, nor the rookies. You want to be in good physcial shape before you start the 5x5. It's like steroids, you don't just jump into them, you lift for a good amount of time, then change your program to the 5x5. This program was designed for power, not necessarily size. If you are not in good shape you run the risk of injury. This is because the 5x5 calls for a very anerarobic heavy intense workout. Each time you increase the weight you increse the chance for injury.

As for bulking, it looks like you are over concerned with protein. Bulking requires just as many complex carbs if not more then protein. Don't worry so much about mayo and fats because if you are bulking the purpose is to supply your body with more then enough calories to make sure you can keep up the intensity in the weightroom (9g of fat cals is quicker then 4g protein or 4 g carb). Tired is usually a lack of proper diet, or a lack of enough good calories. So when you have a can of tuna, throw in some bread or potatoes with it. I am not saying add a gallon of mayo, but just slop some on there (i use pickles to help combat that smelly tatse).

Remember...In order to grow you have to eat ALOT. One pound of muscle burns 40 calories, compared to one pound of fat that burns 2-4 calories. That means you really have to up the normal caloric intake to see gains. Bulking is sometimes a pain because you are constantly always shoving yoru face, pending on your metabolism.

5x5 requires a lot of REST as well, get that 9 hours of sleep and then some.

I'm not a new lifter, simply stepping it up a bigger notch after being plagued with a lower back/osgood schlatter injuries as well as pledging/mono freshman year.


I dont wanna have another shake id rather add more solid food to my diet?

The reason for the shakes durign the day is time, i have plenty of time at night to eat whole foods.

I will add more grains, how many carbs should i be eating?

 

[JKurz1]

No flame but it needs serious work.....bread is a subpar carb source and to it and wraps as your two main sources is a bad idea. Protein appears low and I'd never just have a whey shake as a meal...either p/c or p/f......your cals seem low as do you efa's....what are the macros?

 

[B0ARDIN087]

No flame but it needs serious work.....bread is a subpar carb source and to it and wraps as your two main sources is a bad idea. Protein appears low and I'd never just have a whey shake as a meal...either p/c or p/f......your cals seem low as do you efa's....what are the macros?

EFA's are low Im going to throw some flax seed oil into my shakes im thinking. I have no idea what the macros are and I know it needs work. Im asking what I should do, i have no problem completely rearranging everything.

 

[Rabid_Goose]

Maybe add a snack meal in there with 2 ounce of Almonds for some more EFA?