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Hi I'm 5'6, sbout 10% bf, 70kg, and trying to workout my bulking diet routine. The supps I will be taking are creatine, glutamine (most say its worthless but I bought some anyway so going to use it), BCAA's, protein powders. I hope to gain 5 kilos of LBM this year (I think I gained 4-5 in 10 months of training so far, despite excessive cardio)
This was my proposed diet - any suggestions. My major concern was
(1) PWO meal (as opposed to shake), its basically my pre-bed meal, so wasn't sure whether to include carbs or not
(2) I would like to do some cardio, although I recognise that excessive cardio out of necessity (last year I was playing comp tennis) was detrimental to my squatting, where my weight is astongishingly the same as my bench. If I was to do 2-3 sessions per week, what would least effect my gains- 20 minutes of oval sprint intervals or 5-9 km steady state runs at a reasonable pace (about 14-15 km's per hour). Last year I was averaging about 1-1.5 hours of cardio per day, so this is a significant reduction
PROPOSED DIET
(7:30 am) 70 gram oats, 30 gram flaxseed meal, 1 glass skim milk, 15 whey, 15 casein OR 450 grams of sweet potato + 150 salmon (THE CASEIN idea is that I'm just starting work at a law firm, and am going to have to be sociable initially and have lunch at a normal time, so there would be a meal gap)
(600 cals)
(12:30 pm) 150 grams salmon, 250 gram sweet potato, mix salad veggies (what evers cheap of onion, cabbage, broc, pump, carrot, red pepper, tomatoe, etc, but it will always include some crucifureous veggies as apparently they block estrogen)
(600 cals)
(4:30 pm) 4 whole eggs
(300 cals)
(7 pm) Pre-workout, 5 wheet bix, 1 glass skim milk, 30 whey
(500 cals)
(9pm) PWO, 30 whey, 10 BCAA, 10 glutamine, 70 Waxy Maize, 5 creatine
(500 cals)
(10pm - prebed) 100 gram kangaroo, fiberous veggies, 4 whole eggs (or should there be more carbs here because I just worked out?)
(400 cals)
RANDOM SNACKS - fruit, milk, non-fat cheese, nuts, about 500 cals.
OVERALL 3300 cals, approx 22% F, 35% P, 43%C. I'm going to experiment with F this high for about a month, but I have noticed before that I tend to feel better with C around 50-55 and F 15, but most people seem to say a higher F is needed for testosterone (with higher F, I feel more satisfied hunger wise but sluggish).
I will probably do some cardio on off days, so the calorie intake should be pretty consistent.
This was my proposed diet - any suggestions. My major concern was
(1) PWO meal (as opposed to shake), its basically my pre-bed meal, so wasn't sure whether to include carbs or not
(2) I would like to do some cardio, although I recognise that excessive cardio out of necessity (last year I was playing comp tennis) was detrimental to my squatting, where my weight is astongishingly the same as my bench. If I was to do 2-3 sessions per week, what would least effect my gains- 20 minutes of oval sprint intervals or 5-9 km steady state runs at a reasonable pace (about 14-15 km's per hour). Last year I was averaging about 1-1.5 hours of cardio per day, so this is a significant reduction
PROPOSED DIET
(7:30 am) 70 gram oats, 30 gram flaxseed meal, 1 glass skim milk, 15 whey, 15 casein OR 450 grams of sweet potato + 150 salmon (THE CASEIN idea is that I'm just starting work at a law firm, and am going to have to be sociable initially and have lunch at a normal time, so there would be a meal gap)
(600 cals)
(12:30 pm) 150 grams salmon, 250 gram sweet potato, mix salad veggies (what evers cheap of onion, cabbage, broc, pump, carrot, red pepper, tomatoe, etc, but it will always include some crucifureous veggies as apparently they block estrogen)
(600 cals)
(4:30 pm) 4 whole eggs
(300 cals)
(7 pm) Pre-workout, 5 wheet bix, 1 glass skim milk, 30 whey
(500 cals)
(9pm) PWO, 30 whey, 10 BCAA, 10 glutamine, 70 Waxy Maize, 5 creatine
(500 cals)
(10pm - prebed) 100 gram kangaroo, fiberous veggies, 4 whole eggs (or should there be more carbs here because I just worked out?)
(400 cals)
RANDOM SNACKS - fruit, milk, non-fat cheese, nuts, about 500 cals.
OVERALL 3300 cals, approx 22% F, 35% P, 43%C. I'm going to experiment with F this high for about a month, but I have noticed before that I tend to feel better with C around 50-55 and F 15, but most people seem to say a higher F is needed for testosterone (with higher F, I feel more satisfied hunger wise but sluggish).
I will probably do some cardio on off days, so the calorie intake should be pretty consistent.
