Rough's bulking progress

[JustJacked]

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.

Dude, no one is gonna laugh at you. If they do their a fucking idiot. We all started somewhere. I was in alot worse shape than you when I started to get serious.

You look relatively lean but it also looks like you retain fat easily around the stomach?

Remember that if your bulking you have to train like it. Lose the iso-lifts and focus on compound movements like benches, deads, and sqauts. Do all mass building excorcises.

Good luck bro. Anymore ?'s just ask away! Lets get serious!

 

[Shades McCool]

you mean 50/30/20?

I don't know what youre talking about....this boy is giving 110%! Haha

 

[*Bunny*]

WHat's w/ the nutrigrain bars? I'd go with more real food myself.

^^^ I agree with Sassy here also -

BTW, Great Post Pretty lady ...

 

[Rough2k2]

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]

The milk I'm drinking is 1%, though I could drink skim (I just hate it ). I drink a lot of milk in a day, with most of my meals. Do you have a suggestion for another drink? My chicken breasts are done on the George Foreman Grill, so I guess they are actually grilled, my mistake. I added the nutri-grain bars for carbs mostly. I had a hard time finding sources, and they seemed to have some good carb content. What do you suggest for fats before bed, or will protein and cottage cheese be ok?

 

[Rough2k2]

Dude, no one is gonna laugh at you. If they do their a fucking idiot. We all started somewhere. I was in alot worse shape than you when I started to get serious.

You look relatively lean but it also looks like you retain fat easily around the stomach?

Remember that if your bulking you have to train like it. Lose the iso-lifts and focus on compound movements like benches, deads, and sqauts. Do all mass building excorcises.

Good luck bro. Anymore ?'s just ask away! Lets get serious!

My fat seems to go straight to my stomach unfortunately. I've also focused on the compound lifts, so that's no problem. I really wish i had tightened up this diet a lot sooner though! Thanks man

Also, does anyone feel that 50c/30p/20f is no good? Should I change up the split? Getting all those carbs seems to be a lot tougher than getting more protein would be. I'll certainly consider any advice here! Thanks everyone.

 

[JustJacked]

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
*Sounds good but Id eat 2 pieces of fruit since this is the best time to eat fructose(your liver glycogen levels are at there lowest)

2: Tuna Sandwich w/2 slice whole wheat bread and mayo
Cup of milk
*lose the mayo, try mustard

3: Nutri Grain Bar
Banana
Ancient Grain Crackers
*nutigrain bars are useless. have a chicken or beef wrap on white wraps. lose the fruit.

4: Chicken Breast fried
White Spaghetti or White Rice
Nutri-Grain bar
Milk (1 cup)
*lose the nutrigrain and throw in some veggies. caulifower, brocoly is good. add some cheese.

5: Eggo Plus Waffles (2)
Banana
*lose both of these. Go for some yogurt with a sandwhich on whole grain bread.

6: Whey Protein Shake in Milk
Cottage Cheese (1%)
*throw some flax oil and fiber in this shake. blueberris are good too.

All dairy product should be low-fat or fat-free. Eat lots of fat-free dairy because the calcium will help you stay lean and add mass.

 

[JustJacked]

My fat seems to go straight to my stomach unfortunately. I've also focused on the compound lifts, so that's no problem. I really wish i had tightened up this diet a lot sooner though! Thanks man

Also, does anyone feel that 50c/30p/20f is no good? Should I change up the split? Getting all those carbs seems to be a lot tougher than getting more protein would be. I'll certainly consider any advice here! Thanks everyone.

When bulking you need lots of carbs. Go for 3g carbs per pound, 1-1.25g protein per pound, and 0.5-0.75g of fats per pound of bodyweight.

 

[*Bunny*]

Also, does anyone feel that 50c/30p/20f is no good?

IMO, I think you should stick with this


Carbs are needed for bulking, anyway, Shadow knows his $hit

(as do the others as well )

 

[Rough2k2]

Ok here we go, version 3 of the diet.


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

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

3: Chicken Fajita (cheese, grilled chicken,salsa and sour cream)
Banana
Ancient Grain Crackers

4: Chicken Breast grilled
White Spaghetti or White Rice
Brocolli and carrots w/ranch sauce
Milk (1 cup)
(Added cheese with fajita)

5: Sandwich on white bread
Fat-Free Strawberry yogurt with flax seeds

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


I don't have flax oil in the house, but are flax seeds in yogurt as efficient? On my sandwich is any kid of meat such as pastrami, turkey, ok? How can i add fiber to my protein shake? Did I miss anything? I appreciate the help everyone, you're making my job a lot easier

 

[JustJacked]

Ok here we go, version 3 of the diet.


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

2: Tuna Sandwich w/2 slice whole wheat bread and mustard
Cup of milk
*Use white bread here.

3: Chicken Fajita (cheese, grilled chicken,salsa and sour cream)
Banana
Ancient Grain Crackers
*Lose the sour cream and banana

4: Chicken Breast grilled
White Spaghetti or White Rice
Brocolli and carrots w/ranch sauce
Milk (1 cup)
(Added cheese with fajita)

5: Sandwich on white bread
Fat-Free Strawberry yogurt with flax seeds
*Switch white bread for whole grain. Better for you at this time of the day.

6: Whey Protein Shake in Milk
Cottage Cheese (1%)
*you can add a fiber supplement like metamusil. Try to get some flax oil or eat a handfull of nuts. Sunflower seeds are good to.

I don't have flax oil in the house, but are flax seeds in yogurt as efficient? On my sandwich is any kid of meat such as pastrami, turkey, ok? How can i add fiber to my protein shake? Did I miss anything? I appreciate the help everyone, you're making my job a lot easier
!!

Turkey meat is excellent. It looks pretty good. Remember to train hard! Good luck, get JACKED!!