Please help me locate a good bulking diet

[Gambino]

I'm sick of being 190, been stuck there for a few years now. I would like to put on 20 lbs purely from diet (of course I lift but i got that part figured out ). I don't give a fuck if it's fat, water, or muscle...i just want to pack the pounds on. I eat fairly clean and usually at least 4-6 times a day, am natty, and bf is around 12-14% i reckon. please help me out

 

[Gambino]

damn bors, hook it up for me. I'm starving over here!!!

 

[wayneboard1]

LOL...bro it's saturday morning and u have to sometimes wait more than 19 minutes to get some good replies. I would imagine it will start to happen alot on Monday mid morning when everyone should be working, but are instead getting on EF. I am bulking as well right now and just had to search, serach, search to get ideas and still have to do so. Hopefully Chefbone will reply to this, he is a chef and has a ton of good ideas as well as a link on his public profile to a good recipe site. Good luck bro.

 

[Slyder190]

Do a search or ask Mr. X. His site has lots of info as well. I'm gonna get flamed for this, but SwoleCat can help you out as well.

 

[jnevin]

Try to take in around 500-600 calories per meal. Eat chicken, lean red meat, add anpb to your shakes and mix them with half water, half skin milk. Eat before bed, but clean. Have something like a 1/4 lb lean ground beef and oatmeal. Lots of fiber. Sweet potatoes, whole grain pasta, ezeikiel bread. Lift heavier. I picked up a book at Barnes and Noble that has the nutritional breakdown of just about every foor out there, makes it easier to see what you're putting in your body. Scary how much shit is in certain foods. i.e. one slice of Pizza Hut's Big New Yorker sausage pizza has over 750 calories. I forget how much fat. That's for a medium slice. You're going to be full all the time. Makes it hard to drink as much water as you need.

 

[hammercurls]

i would say lots of red meat and shit like that. but im the same boat and looking for answer's..so bump!

 

[Mammoth2500]

Get your body mass ratio (BMR) here :
http://www.bmi-calculator.net/bmr-calculator/

then put this into the TDEE Calculator (Total Daily Energy Expenditure)here:
http://www.newwavefitness.com/new/fitness_resources/tdee_calculator.php

add 500 calories on top and voila!

Now just figure out the ratio you want to use to bulk up cleanly and giver.
I weight 165lbs and am willing to stick to the same diet (- a few cal's) if someone makes a decent one here.

I have a BMR of 1812.05 and TDEE is 2809

So 3300-3400 cal clean diet for me.

 

[Gambino]

thanks guys

mammoth got shit bor, I'm gonna figure mine here in a while...

chefbone hook me up with some recipies

 

[cheddar cheese]

how tall are you?

 

[Mammoth2500]

how tall are you?

Not sure if you meant this to me or gambino.. if me well i am 6'