*** need an epic bulking diet ***

[FORTUNE]

Hi Everyone....

disclaimer for anyone who cares:

Wow so first of all I haven't made a post in like a year plus....pathetic.....went completely off path and had not been working out properly/at all really for 18 months....straight up random hack workouts.....garbage. Also not eating properly at all, , I actually lost quite a bit of weight and probably gained some bodyfat too....gross. straight up been partying wasting away for 1.5 years...useless. lots of life changes were the reason for this but blah blah....

im back. now i am only 160 lbs at 6'3.....down from around 175 and fairly jacked at one point 2 years ago.

i need a good starter diet to get back on track....i still remember a lot of information from this site I used to research it 2 hours a day, even more sometimes and was really into diet/bobybuilding for years (done cycles, reasonably serious training,etc)

my training is alright right now, but im working on that in another thread..

Im thinking....this will not be the cleanest bulk BUT also does not have to be gross AT ALL.

please keep in mind i am an office workschedule....can be difficult sometimes to straight up eat all day,etc....not an excuse but truth.

meal 1 830AM

cup of oats
2 eggs over-easy (how bad is this compared to poached)
yogurt probiotic
bagel w light creme cheese (i know, i know)

meal 2 (early lunchish) 11:30ish AM or 12:20PM

large glass milk
chicken breast , grilled, no bs here.

meal 3 (near 2PM ish)

not sure


meal 4 (post office meal - 5:20PM)

2 chicken breasts


**WORKOUT***

PWO - whey isolate shake w a little bit of mass gainer thrown in, i need the cals....i know the sugar is bad.....just read somewhere that ANPB is NOT good PWO ...why is this, and when should I be having ANPB......also i really like the taste of cottage cheese (unlike many) where canI be fitting this in as I know it is good for me.

Meal 5 - 1 hour after workout

red meat / fish?
cottage cheese?




meal 6 (how long before bed should this be)
and whats good....I read cottage cheese is REALLY good at this time , and not a whey shake, because the cottage cheese breaks down slowly over the night?

sleep 7 hours

i drink plenty of water, I eat random healthy nuts thru out the day (or need to more, I have them) and a good mix of vitamins, random health supps.

1 tbsp extra virgin olive oil per day (whats a good time for this?)

Thanks!

 

[dabuffguy]

meal 1 830AM

cup of oats
2 eggs over-easy (how bad is this compared to poached)
yogurt probiotic
bagel w light creme cheese (i know, i know)


Not enough AM protein


You need to eat between 830 and Lunch. a ready to drink shake with around 30gm protein is good.



meal 2 (early lunchish) 11:30ish AM or 12:20PM

large glass milk
chicken breast , grilled, no bs here. How many oz.?
More complex carbs at lunch. Use brown rice. Also, I'de move this to the 2 chicken breasts and the "after work" to just one


meal 3 (near 2PM ish)

You need a plan. Something with protein. Maybe a protein bar?


meal 4 (post office meal - 5:20PM)

2 chicken breasts

1 chicken breast. 2 chicken breasts for lunch.

**WORKOUT***

buy some waxy maize and use a scoop(30grams) 15 minutes before you take protein/mass gainer.
PWO - whey isolate shake [B(grams?)[/B] w a little bit of mass gainer thrown in, i need the cals....i know the sugar is bad If you are bulking, sugar isn't that bad. If it's PWO, you're fine.

...just read somewhere that ANPB is NOT good PWO ...why is this, and when should I be having ANPB......also i really like the taste of cottage cheese (unlike many) where canI be fitting this in as I know it is good for me.

Meal 5 - 1 hour after workout


red meat / fish? Large portion 10oz.+


cottage cheese?

the meat is enough protein. Get in some good carbs. Oatmeal, brown rice, ezekiel bread.



meal 6 (how long before bed should this be) right before going to bed

and whats good....

I read cottage cheese is REALLY good at this time

Yes


, and not a whey shake

Casein protein shake. 20 grams with 1 cup cottage cheese

, because the cottage cheese breaks down slowly over the night?

yep


sleep 7 hours try and get 8 if you can

i drink plenty of water, I eat random healthy nuts thru out the day (or need to more, I have them) and a good mix of vitamins, random health supps.

1 tbsp extra virgin olive oil per day (whats a good time for this?) Any time. Dinner probably since you are home.

Thanks!

^^^

You are pretty tall. And thin. If you want to put on mass quickly, you need a lot of calories.

 

[housemusik83]

^^^

you are pretty tall. And thin. If you want to put on mass quickly, you need a lot of calories.

+2

 

[joe d]

take beef jerky and oatmeal bars to work with you if it comes down to it. you have to eat way more food than that man. you should be eating a minimum of 2g protein, 4g carbs per lb of body weight per day. you should eat every 2-3 hours. being so thin i am going to say every 2 hours. you shoul also be eating some fat and fiber throughout the day. while you are at work you could also eat mixed nuts with dry fruit in it. try to get your cals up to at least 3500 per day i think you may need more.