Ready to start bulking diet- what should I eat & how much?

[WildGuy30]

I started working out about three months ago and thought it would just be cool to be lean and ripped with a six pack. Well, I am just about there, but without the fat I had before, I am starting to look scrawny. I am about 6 ft tall and 173 lbs. 14.5 inch arms, 42 inch chest, 33 inch waist. .....time to bulk.

How many calories should I be taking in per day? Also, what are some of the best foods I should be eating? Should I go back to eating whole wheat bread and skim milk? Bear in mind that I can eat anything but eggs.

What are some of the rules of thumb while bulking?

 

[6_pak]

No Meats????

 

[WildGuy30]

No Meats????

Yes, of course. I didn't mention them because they are a given. I just mentioned bread and milk as that is what I was told to avoid when cutting.

I would be eating fish and chicken as well as vegetables. I don't know what quantities I should be really be eating, which is why I have made this post. Just looking for some advice on some foods (other than eggs which I can't eat) that I should be eating or snacking on throughout the day.

 

[|D_J^B_J|]

There are many different formulas for working out your maintenance caloric intake. The most practical way to calculate your maintenance is to determine how much you are eating over a sustained period of time without gaining or losing weight. However, I realise this method is timely.

Another less practical, more theoretical way is to multiply your weight in pounds by 11 to determine your BASIC CALORIC NEEDS (the amount of energy you'd theoretically burn without eating or exercising), then multiply this by your activity level to determine your METABOLIC RATE. Multiply by 1.3 if your are sedentary, 1.4 if you are moderately active or 1.5 if you are a dedicated exerciser. This should give you your MAINTENANCE TOTAL. If you are bulking, gradually increase your calories until you reach 500 cals above your maintenance. For cutting, you should be no less than 500 cals below your maintenance.

Since you are unable to eat eggs, I would personally snack on foods containing high-quality protein such as (unsalted + sugar-free) nuts/ANPB, cottage cheese (reduced-salt if possible) and tuna + rice. A whey shake every so often would also be okay but I personally prefer to stick to whole foods.

Hope that helps.

 

[WildGuy30]

Thanks! That helps a lot!

Paul