need help coming up w/diet for bulking!

[kingc_79]

i really need to get close to 200lbs by jan(i'm 176-178lb now) and i was gaining weight before my last competition but am not really now. i eat clean but i just eat as much as i want every3-4hrs or so. i need to lay it out so if i dont gain weight, ill know to add in something. i usually stick to chicken,tuna,steak,eggs for protein and sweet potatoes,brown rice,sometimes pasta,potatoes..etc....fats i havent really been watchin just what i get from the rest of my foods and the cashews i eat. i know some ppl say sometimes u just gotta eat everything in site to gain weight but now i cant really eat any many fried foods or junk food. anyone have any suggestions?

 

[geoffgarst]

I would think you need to eat every 2.5 hours (try to get some extra meals in there). Maybe eat 7-8 meals a day. Try to eat 4000-4200 calories with a 45/45/10 split on the carbs/protein/fat. The 10 from fat should come from good essential fats which you find in nuts, salmon, eggs. What are your calories now? Stick with the good foods, but add some meals in there and maybe start putting a meal in during the night such as a protein shake. Looks like you have a good solid diet otherwise. You should be taking in about 150 carbs based on your weight right after a workout in fast carbs such as orange juice, etc. Hope this helps. Good luck!

 

[geoffgarst]

Mr. X has some bulking guidelines under this board near the top. Check there too.

 

[kingc_79]

thanks alot for the help. ll keep that in mind. im gonna try to come up w/ a diet this week and add up the cals/pro/fat/carbs. and for after workout would protein shake w/ dextrose be good? i have 10lbs of it.

 

[kentucky]

meat and potatoes, meat and potatoes.

3lb of meat a day (rough guidline) and some efa's.

 

[kingc_79]

whew and i used to think 2lbs was alot...well better start stuffin my face

 

[Toozee]

Mr. X has some bulking guidelines under this board near the top. Check there too.

Speaking of...........

Anyone tried cycling their calories this way? It sounds great, but I just thought that not eating a lot the day after would prevent maximal growth.

And if you're doing a 33/33/33 on off days, I wouldn't the fat and carb mix @ each meal cause bf increase? Just lookin for some answers here. Thanks all.
-2Z-

 

[Toozee]

^

 

[Him1]

I would think you need to eat every 2.5 hours (try to get some extra meals in there). Maybe eat 7-8 meals a day. Try to eat 4000-4200 calories with a 45/45/10 split on the carbs/protein/fat. The 10 from fat should come from good essential fats which you find in nuts, salmon, eggs. What are your calories now? Stick with the good foods, but add some meals in there and maybe start putting a meal in during the night such as a protein shake. Looks like you have a good solid diet otherwise. You should be taking in about 150 carbs based on your weight right after a workout in fast carbs such as orange juice, etc. Hope this helps. Good luck!

I don't know how you came up w/ this. I think(unless you know something I don't and he's a real ectomorph) he needs roughly 3200 cal's(app. bwx18). I like a 40/30/30 split P/C/f. I agree w/ the healthy fats, great for metabolism and testosterone, etc. I disagree w/ the amtof carbs post w/o. It's hard to say not knowing whether hje's an endo/meso/ecto. But, I'd say fopr his weight roughly 50-60g protein post w/o and roughly 60-75g carbs.

 

[Him1]

I don't know how you came up w/ this. I think(unless you know something I don't and he's a real ectomorph) he needs roughly 3200 cal's(app. bwx18). I like a 40/30/30 split P/C/f. I agree w/ the healthy fats, great for metabolism and testosterone, etc. I disagree w/ the amtof carbs post w/o. It's hard to say not knowing whether hje's an endo/meso/ecto. But, I'd say fopr his weight roughly 50-60g protein post w/o and roughly 60-75g carbs.

I should add that you should add calories proportionally as your weight goes up.