Rough's bulking progress

[Rough2k2]

I'm pretty new to this stuff, but with the help of you fellow EF'ers I'd like to complete a solid bulking cycle. I'm 5'11, 172 pounds and new to dieting. I'm aiming for 3000-3500 calories per day with 50%carbs / 30% protein / 20% healthy fats. Any tips are greatly appreciated!

 

[Shades McCool]

Good luck buddy, post what you eat everyday and the total calorie count along with your breakdown %-wise!

 

[Rough2k2]

Ok, here we go. This is what the diet should be for tomorrow. This seems like an awful lot of food, so if anyone has any suggestions to make this more efficient please let me know!

I won't post specific times to eat since my schedule is hectic tomorrow. I will see how things go, and I will make sure to get it all eaten.

1: Instant Oatmeal
2 scrambled eggs
Cup of hot chocolate

2: Tuna Sandwich w/2 slice whole wheat bread and mayo
Cup of milk

3: Nutri Grain Bar
Protein Shake in milk (whey protein)
Banana

4: Chicken Breast fried
Whole Wheat Spaghetti or WW Rice
Nutri-Grain bar
Milk (1 cup)

5: Eggo Plus Waffles (2)
Ancient Grain Crackers
Banana
Hot Chocolate

6: 2 Slices of WW Toast
Milk (1 Cup)


Comments anyone? I know this may not be the ideal diet, but I'm just a beginner doing the best I can .


According to Fitday:
Fat: 645 Cals, 21%
Carbs: 1518, 51%
Protein: 840, 28%

 

[JustJacked]

Eat a bigger breakfast. Throw in 2 more whole eggs. And 1-2 pieces of fruit and maybe a slice or two of white toast. Switch up the whole wheat pasta and rice for regular white rice and pasta. Switch up the hot chocolate for some yogurt or cottage cheese. In your last meal add some meat or a protein shake. Add more sodium. try to get some fiber at night.

Make sure that you eat a big breakfast and after workout meal. You should consume 25% of your daily cals at breakfast and 25% after training. This is when your body needs the nutrients the most. Spread the rest out thruout the day.

These are my opinions. If you have any other questions dont hesitate to ask. Good luck bro! Hope you get HUGE!!

JJ

 

[*Bunny*]

I'm pretty new to this stuff, but with the help of you fellow EF'ers I'd like to complete a solid bulking cycle. I'm 5'11, 172 pounds and new to dieting. I'm aiming for 3000-3500 calories per day with 50%carbs / 30% protein / 20% healthy fats. Any tips are greatly appreciated!

Welcome to EF! Best of luck to you.

Any pics to post to see what you're starting with?

 

[Rough2k2]

Ok, here are some pics from mid-February:

(Don't laugh )

http://img233.exs.cx/my.php?loc=img233&image=backfeb058ov.jpg
http://img233.exs.cx/my.php?loc=img233&image=sidefeb058vi.jpg
http://img239.exs.cx/my.php?loc=img239&image=frontfeb052sr.jpg
http://img239.exs.cx/my.php?loc=img239&image=quadfeb058qf.jpg

I'm 18 and in University if anyone was curious. I'm gonna tweak my diet per your suggestions JustJacked, thanks.

 

[Sassy69]

Hey Rough! First, congrats on starting the journal process! Fitday is a huge asset to meal tracking, though its a bit annoying to set up the first time, its much easier once you get it all started.

My comments are similar to justjacked. Some guidelines are that you should have at least 1-1.2 x your bodyweight to determine your grams of protein per day. Then take that amount & divide it by the number of meals you consume for the day. That's how much protein you should have per meal. In your case if you are bulking, you want to increase to more like 1.5x +.

1: Instant Oatmeal
2 scrambled eggs
Cup of hot chocolate
-- Definitely more protein here. Add some more egg whites or some ground turkey or something into your eggs.

2: Tuna Sandwich w/2 slice whole wheat bread and mayo
Cup of milk
-- Not sure about the milk -- I personally don't like milk & consider it more of a sugar than anything. But my current goals are totally different from yours. What % fat is that milk?

3: Nutri Grain Bar
Protein Shake in milk (whey protein)
Banana

4: Chicken Breast fried
Whole Wheat Spaghetti or WW Rice
Nutri-Grain bar
Milk (1 cup)

-- I might toss the fried chicken breast for grilled / broiled instead. Just healthier. WHat's w/ the nutrigrain bars? I'd go with more real food myself.

5: Eggo Plus Waffles (2)
Ancient Grain Crackers
Banana
Hot Chocolate

-- I'd add another protein serving here. These are decent carb sources I guess, I'd go w/ a sweet potatoe or something tho.

6: 2 Slices of WW Toast
Milk (1 Cup)

-- Last meal of the day -- I'd make it a protein serving and some fat. This carb stuff is just going to give you a "sugar spike", be consumed quickly and then leave you with several hours (while you sleep) before your next meal. The fat will slow down digestion.

-- According to your fitday cals, you definitely are coming up short on the protein. I might change the overall ratios to something closer to prot: 40%, carbs:30% Fats: 30%

According to Fitday:
Fat: 645 Cals, 21%
Carbs: 1518, 51%
Protein: 840, 28%[/QUOTE]

 

[Shades McCool]

Hey Rough! First, congrats on starting the journal process! Fitday is a huge asset to meal tracking, though its a bit annoying to set up the first time, its much easier once you get it all started.

My comments are similar to justjacked. Some guidelines are that you should have at least 1-1.2 x your bodyweight to determine your grams of protein per day. Then take that amount & divide it by the number of meals you consume for the day. That's how much protein you should have per meal. In your case if you are bulking, you want to increase to more like 1.5x +.

1: Instant Oatmeal
2 scrambled eggs
Cup of hot chocolate
-- Definitely more protein here. Add some more egg whites or some ground turkey or something into your eggs.

2: Tuna Sandwich w/2 slice whole wheat bread and mayo
Cup of milk
-- Not sure about the milk -- I personally don't like milk & consider it more of a sugar than anything. But my current goals are totally different from yours. What % fat is that milk?

3: Nutri Grain Bar
Protein Shake in milk (whey protein)
Banana

4: Chicken Breast fried
Whole Wheat Spaghetti or WW Rice
Nutri-Grain bar
Milk (1 cup)

-- I might toss the fried chicken breast for grilled / broiled instead. Just healthier. WHat's w/ the nutrigrain bars? I'd go with more real food myself.

5: Eggo Plus Waffles (2)
Ancient Grain Crackers
Banana
Hot Chocolate

-- I'd add another protein serving here. These are decent carb sources I guess, I'd go w/ a sweet potatoe or something tho.

6: 2 Slices of WW Toast
Milk (1 Cup)

-- Last meal of the day -- I'd make it a protein serving and some fat. This carb stuff is just going to give you a "sugar spike", be consumed quickly and then leave you with several hours (while you sleep) before your next meal. The fat will slow down digestion.

-- According to your fitday cals, you definitely are coming up short on the protein. I might change the overall ratios to something closer to prot: 40%, carbs:30% Fats: 30%

According to Fitday:
Fat: 645 Cals, 21%
Carbs: 1518, 51%
Protein: 840, 28%

[/QUOTE]


He is going 50 30 20 by advice of shadow since he is bulking...but I agree with youre other comments! Thanks Sassy69! This whole set of forums are so friendly....ya'll make it a great place to learn and grow!

 

[Rough2k2]

Ok, I've edited tomorrow's diet. If I missed something just lemme know! I really appreciate any tips/advice.

1: Instant Oatmeal
4 scrambled eggs
1/2 Cup Cottage Cheese (1%)
Apple or Banana
Milk

2: Tuna Sandwich w/2 slice whole wheat bread and mayo
Cup of milk

3: Nutri Grain Bar
Banana
Ancient Grain Crackers

4: Chicken Breast fried
White Spaghetti or White Rice
Nutri-Grain bar
Milk (1 cup)

5: Eggo Plus Waffles (2)
Banana

6: Whey Protein Shake in Milk
Cottage Cheese (1%)

 

[*Bunny*]

He is going 50 30 30 by advice of shadow since he is bulking...but I agree with youre other comments! Thanks Sassy69! This whole set of forums are so friendly....ya'll make it a great place to learn and grow!

you mean 50/30/20?