please review my first bulk plan

[ddmartin1003]

here it goes. I am 5' 10" 145 5% bf. i was always heavy and have lost 40 lbs of fat since doing a low carb diet. I gain fat very easy so i was going to use something to Mr. X bulk let me know if this would work
i will be rotating my cals alot during the week (my carb cals)
here is my diet

meal1
1/2 cup oatmeal
tablespoon nattypb
scoop protien

300 7f 29c 28p

work out

scoop wheyin water
20 min later 1/2 cup oatmeal
6 egg whites
(i havent been using dex because of carb sensitivity)
300 3 28 35

meal3
1 can tuna
2 cups spinich
1/2 allbran
1/2 cup fiber1

300
2.5f 19c 40p


meal4
a protien bar carb sense
240
6 f 18 carb 30 protien

meal5
6 oz turkey
2 cups brocc

1.5 f 8c 48p

280
meal6
scoop protien
tablespoon natty pb
200 9 fat 4 c 25p

1620cals
bw x 12ish

day two
samw except double carbs for first 3 meals
meal 4 nitro tech bar(7 35c 35p)
meal5 same plus 1/2 cup ff/sf ice cream (I had to try to fit it in somehow)
meal 6 same

day 3 off from gym
go low carb no more then 10 per meal

i will use the heavy carb day on large muscle groups, mod carb day on smaller

will this work?

 

[Goonstopher]

12x BW is NOT bulking... I'll come back and break this down more when I have time but this plan is very flawed

 

[STEP OFF]

i doubt 1620 cals is gonna be enough for you to add mass .. a lil too conservative if you ask me

 

[Goonstopher]

here it goes. I am 5' 10" 145 5% bf. i was always heavy and have lost 40 lbs of fat since doing a low carb diet. I gain fat very easy so i was going to use something to Mr. X bulk let me know if this would work
i will be rotating my cals alot during the week (my carb cals)
here is my diet

meal1
1/2 cup oatmeal
tablespoon nattypb
scoop protien

300 7f 29c 28p
Why the peanut butter? Up the oatmeal to a cup and use the whole oats, only 48gs carb there. Add another scoop protein. to make 44-50g's


work out

scoop wheyin water
20 min later 1/2 cup oatmeal
6 egg whites
(i havent been using dex because of carb sensitivity)
300 3 28 35

Liquid meal here. Still use the oats if you are carb sensative as they will help steady your release of insulin but add 50g dextrose and r-ala to off set it. Drop the egg whites and add 60-70g of whey isolate

meal3
1 can tuna
2 cups spinich
1/2 allbran
1/2 cup fiber1

300
2.5f 19c 40p

add 1 tbs flax of olive oil, you need more good fats and calories


meal4
a protien bar carb sense
240
6 f 18 carb 30 protien

Don't count on protein bars as a staple of you diet. Eat some ground beef here. If beef isn'g for you try chicken with some olive oil to up the calories. A good meal here would be a yam with grilled chicken and 2 tbsp olive oil. Your carbs will still be under 200g's for the day.

meal5
6 oz turkey
2 cups brocc

1.5 f 8c 48p

A very good cutting meal. You want to bulk though. Add some cheese to your broccoli for taste. Butter too. They may not be the best fats but you need more calories and with the cheese you can get your protein up to 55 easy.

280
meal6
scoop protien
tablespoon natty pb
200 9 fat 4 c 25p
Eat solid food here if possible. If not have casien protein with 2-3 scoops of protein or even better flax oil but the taste of pb is worth it when bulking. If you can't get casein mix your shake with some milk. A cup of skim won't kill you

1620cals
bw x 12ish

Even id you put on fat easy you should bulk at 16-18 x BW. This will do little for putting on mass. Clean bulking is great but do not go too low.


day two
samw except double carbs for first 3 meals
meal 4 nitro tech bar(7 35c 35p)
meal5 same plus 1/2 cup ff/sf ice cream (I had to try to fit it in somehow)
meal 6 same

Not a big enough carb up to make a difference. YOu initial carb where so low this will do nothing. Have one day of 60% carbs 25% protein and 15% fat (Mr.X ecomendation, can't take credit here)

day 3 off from gym
go low carb no more then 10 per meal


i will use the heavy carb day on large muscle groups, mod carb day on smaller

will this work?

 

[ddmartin1003]

thanks for your help I screwed up my metabolisim when i lost the bf and i lowered my cals way too much.

 

[Goonstopher]

It will come back fast. Your metabolism will need to deal with the influx of calories especially carbs. Work into it slowy. Try your diet for a week then work up. Overall you need to end up around 2500-3000 cals for a normal bulking diet.

 

[ddmartin1003]

thanks i will start adding meal by meal 1 question post w/o i should have a shake w/ dex then how long should i wait to eat the oatmeal/protien ?

 

[Goonstopher]

Make it all in one shake. Theoretically it may even be better to ahve the protein then have the dextrose and carbs after but this is only because of a possible though small effect on post workout GH secretion.

The main thing is after you have dextrose and oatmeal try to wait a couple hours before eating fat. This is becauce good fats will slow insulin spikes and protein uptake and bad fats will not only tdo this but also tend to add fats. In general the only wait you need is to seperate hight gi carbs from fats esp bad fats.

Don't know if this helps or not.

I'm no Mr. X or expert but I'm trying haha.