The 5,000 calorie diet

[thesuaveone]

Ok folk, winter is around the corner and it's bulking time. I have to up my calories and would like to do so with whole foods as opposed to shakes and meal replacement products. My typical 3,000 to 3,500 cal daily diet includes about a pound of chicken a day, and very little red meat. It seems to me that most red meat is very high in fat content and I would, if possible like to keep a 45 carb/35 pro/20 fat content set up.

Anyone keep a plan like this they could share? Right now I have a 600 calorie post workout shake and tend to use skim milk over anyother to aid in keeping my fat content down.

Thanks in advance.

Oh, right now, I'm 6'-0", 235 and somewhere between 13% and 15% bf.

 

[StRoNg_WoN]

That's about 20 x your BW in cals... 4000 is around 20 x your lean bw (roughly 200lbs)... if you are already sitting at 13 - 15% you might wanna up it to 4000 or 4500 to start... so you don't get too fat...

 

[JKurz1]

DEFINATELY! Get you fat in check....BTW - you don't need anywhere near 5,000

 

[Tweakle]

why keep the fat down? fat doesnt make you fat, insulin from badly timed, badly chosen carbs makes you fat.

I wouldnt think of attempting a 'bulk' without at least 2lbs red meat a day.. lots of eggs (12 a day) and 6-8 extra tpbspns flax a day plus some good carbs for the first 3 meals (and after training)

 

[silver_shadow]

tweakle, how much milk do you drink on a bulker?

 

[thesuaveone]

why keep the fat down? fat doesnt make you fat, insulin from badly timed, badly chosen carbs makes you fat.

I wouldnt think of attempting a 'bulk' without at least 2lbs red meat a day.. lots of eggs (12 a day) and 6-8 extra tpbspns flax a day plus some good carbs for the first 3 meals (and after training)

Whole eggs, or just the whites?. Right now I eat about half a dozen whites a day. The flax for O-3's? Right now I take fish oil and eat whole wheat pasta.

Also, how much ANPB should I consider on a daily basis (ie, how much is too much)?

Thanks all.

 

[Tweakle]

whole eggs for sat fats and the extra protien, I have no patience to cook eggs so I dump 3-4 in each shake I make.

Flax gets dumped on broccoli and meat .. some people hate it but I like the taste when it's mixed with mustard

ANPB isnt the best fat in the world imo, flax, OO and fish should have you covered.

SS, no milk.. I cant take the lactose. I like a little soyamilk with my oats but that stuff has so much sugar in it :d

 

[silver_shadow]

wow a dozen raw eggs in your shakes... ew! does it taste bad (eggy)?

i eat a dozen whole eggs, but i eat them as omlettes - 4 times a day... it doesn't take a more than a few minutes of cooking time. i don't know for sure whether to believe all the hype about soyamilk being for chicks so i just stay away from it... but then again i can have a gallon of whole milk without too much trouble.

 

[JKurz1]

wow a dozen raw eggs in your shakes... ew! does it taste bad (eggy)?

i eat a dozen whole eggs, but i eat them as omlettes - 4 times a day... it doesn't take a more than a few minutes of cooking time. i don't know for sure whether to believe all the hype about soyamilk being for chicks so i just stay away from it... but then again i can have a gallon of whole milk without too much trouble.

yikes!!!!1

 

[thesuaveone]

...but then again i can have a gallon of whole milk without too much trouble.

I double dog dare ya to try and drink a whole gallon in one sitting. Be sure to record that one for our viewing pleasure

 

[gettnlarge01]

Bulking for me is about getting fat. Calorie requirement is based on metabolism more than some math formula.I couldn"t bulk on 5000 calories a day thats not enough for me.If you have trouble dropping the fat you may consider doing a lean bulker.

 

[StRoNg_WoN]

I think the term Bulk needs to be re-defined.. when I hear people say 'Bulk' I immediately think about fat, and gaining fat.. I don't personally want to get fat, then look good for a 'show' or for a few months.. I like looking lean year 'round, and 'bulking' clean... although I just call it growing muscle... if I am carrying a little more fat then I'd like, I can adjust my diet, and cardio to sharpen up in 4 weeks... it should be more systematic for people that want to look lean, and decent year 'round... you can bulk eating properly... and eat clean food.. just eat more of it... sticking to a 40/30/30 approach...

 

[gettnlarge01]

I never get over 16-17% bf when bulking which for me is getting fat.Some peolpe use a bulker as an excuse to eat like crap which won"t help muscle growth.

 

[JKurz1]

I never get over 16-17% bf when bulking which for me is getting fat.Some peolpe use a bulker as an excuse to eat like crap which won"t help muscle growth.

lol...thats more than fat bro....12%...NO REASON to go higher than that.

 

[gettnlarge01]

lol...thats more than fat bro....12%...NO REASON to go higher than that.

Can"t be to fat considering I still have some abs showing at 15%!! I know what works for me so I wouldn"t expect it to work for everyone or anyone for that matter as long as it works for me who cares!!