please look at my college bulking diet

[bigmanosu]

stats are: 5'8 , 165, bf 10%, up from about 8% all summer. i eat 6-7 clean meals a day shooting for a higher percent of protein and moderate carbs and fat
meal 1: 1/2 cup oatmeal, one scoop protein powder, banana and a milk
meal 2: 1 cup cottage cheese and a yogurt
meal 3: turkey sandwhich on a wheat bun, double meat, salad
meal 4: (post workout) 2 scoops protein powder, 5 g creatine, powerade for maltodextrin and insulin spike
meal 5: baked potato, 2 grilled chicken breast, salad
meal 6: 1 cup cottage cheese and a yogurt\fruit, or a SolidProtein Bar

sometimes i will add in a meal here or there if hungry, like another protein bar, also i drink a couple of those small cartons of milk with each meal, sometimes i have a met-rx meal replacement or leanprotein chips for variation in addition to or in replace of a meal. i also drink tons of water. and i should mention that i am an easy gainer, so most of calories are very clean. for example, low fat cottage cheese, fat free sugar free yogurt. in place of turkey sandwhich i also have a tuna sandwhich like every other day for EFA's. please comment on diet and let me know if i should change anything or if i could add in a cheat meal every now and then, keep in mind i am an easy gainer. i had a cheat day once a week over the summer while cutting and it didn't effect me, but im worried to have one while taking in so many calories right now. thanks for the help

bigmanosu

 

[javaguru]

It's hard for me to make more than general comments because everyones metabolism is specific. I would suggest you maintain a food log. Start by determining your maintenance level, basically how many calories you are burning to maintain your weight and then adjust your calories base on your goals. Since you're bulking I would increase calories by 10% over maintenance to start with and continue to increase them slowly until you start gaining. You'll want to keep track of your BF % as well as weight to determine if you're gaining too much fat and need to lower the calories. Since your caloric requirements will change constantly based on your development this has to be a committment for the rest of your bodybuilding life, if you want to make consistent improvement. The three most important dietary considerations are IMO, sufficient protein intake(minimum 1g per lb), proper amount of calories, and sufficient EFA's. Obviously, you will require a food log to really keep track of the first two requirements.

 

[HarmsWayBC]

It seems to me that your total calories may be a bit low.......
I am roughly the same size as you, with the same bodyfat and I eat around 3500 cals a day.......so far, my weight has increased each week with no increase in my caliper measurements, although I have gained a lot of water weight and this is what seems to soften me up.......but this is ok for bulking....

See how your progress goes.....if you don't start gaining I'd up the cals with much more clean carbs like oatmeal and whole wheat pasta, and grain cereals or breads.....

don't be afraid to eat lots of calories if they are clean....while a calorie is a calorie, any bodybuilder will tell that there's a difference between 4000 good cals, and 4000 junk food cals.

 

[diamonddiceclay]

you need to eat some red meat

 

[bigmanosu]

i know red meat is essential, especially when trying to add serious mass. however the only options here in the dining halls at school are burgers, which obviously cannot be healthy whatsoever. i am sure that the meat used in the burgers is not lean. if any of you guys that are in college have suggestions as to what you eat in dining halls please inform me
thanks

bigmanosu

 

[kingslender]

I would say that first, if you are going to eat fruit, you
should probably eat it earlier in the day. If you eat fruit
in meal 7, you'r egetting a lot of sugars before you go to
bed. I eat 2 pieces of fruit a day, but both before lifting.
You're right in that hamburgers probably arent goof for you.
Especially if they're deep fried. Id see about getting some
pork or beef into your diet. But overall, you seem to be in
a good position to put on solid weight. If you can stick to your
diet, you should have some success.
King Slender

 

[bigmanosu]

i was still wondering about the protein bars i consume. i have one on most days, and some days i am forced to eat two due to class schedule. the bars i eat are either met-rx protein plus, solid protein by natures best, or pure protein bars by worldwide. Many days i will need to eat one while walking from one class to another. and other days i eat one before bed. These are like my favorite food, and i have no problem eating them. i guess one of my questions is are they ok, and is it ok to have 2 on some days, or should i substitue them for something else? and if so, what?? i was thinking tuna sandwhiches or natural peanut butter sandwhiches

thanks
bigmanosu

 

[doubles1]

i goto UMASS and f**kin hate the dining commons...Its all shit food high fat, grease...so what i did was use the DC for the couple good things it offers milk, and some of the rice sometimes, but the way i maintain my diet is with my black and decker grill (like the foreman) shit works wonders i cook lean burgers, chicken and steaks all the time....try it out!!!! time to get big..

 

[bigmanosu]

thanks for all the comments guys
a couple guys in my hall have the foreman grills, so i will probably buy some lean ground beef or something, i already eat tons of that canned chicken breast along with tons of canned tuna, i just need to encorporate some red meat into my diet for some serious gains.
i also want to add, that drinking a shit load of milk has been working wonders for me, i can't believe how many gains i have been making by increasing calories and food intake when switching from cutting to bulking
thanks

bigmanosu