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 Adjusting diet for bulking.


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Reficx

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Adjusting diet for bulking. 09 February 2012 17:50 (permalink)
Just looking to adjust my diet slightly.
Currently 70kg @ 5"10. 18 years old.
Originally I was lean bulking making good progress but tbh I don't really like this look.
Rather then a ripped up look I want to actually have a bit of fat on me.
For example a look more like Derek Poundstone (a lot lighter obviously).
 
Current diet:
 
Breakfast: 4-5 weetabix.
30g Whey protein.

Meal 1 (45 minutes later, have to fit in before work and I'm hungry in the morning):
4 whole eggs (scrambled)
2 slices of toast.
Smoothie (frozen berries, ice blended).

Meal 2: 100g rice.
200g chicken.

Meal 3: 100g pasta.
Tin of tuna (135g).
Lots of mayonaise, onions.
Multivitamin.

Meal 4: 100g rice.
200g chicken.
5g creatine.

Bed:
60g whey.
 
Macros:
Calories: 2,500-2,900 not sure exactly.
Carb: Roughy 200-250g.
Protein: 200g
Fat: 60g varies.
 
Problem wrong did this early morning. Also most of my fat just comes from the mayonaise in my pasta. 50g mayonaise.
 
Only problem is costs. Was thinking rather then adding in an additional meal. Up my milk intake. Only milk I drink is in my weetabix. So perhaps 1litre and then adding in nuts. Needs to be cheap sources but I want to up my intake to around 3,500-4,000 calories rather then 2,500-3,000. Also my budget is going to drop like crazy in August/September when I go to university.
<message edited by Reficx on 09 February 2012 17:51>
18.
70kg.
Current:                2012 Goals:
95kg Bench.          140kg.
120kg Squat.         180kg
150kg Deadlift.      200kg.
 
#1
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    shane278

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    Re:Adjusting diet for bulking. 10 February 2012 04:56 (permalink)
    Peanut Butter
    Extra Virgin Olive Oil
    Add oats to your shakes.
    Make home made weight gainer shakes.
     
    Plenty of cheap options available to you. 
     
    #2
      Bchi

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      Re:Adjusting diet for bulking. 10 February 2012 07:00 (permalink)
      This is basically what I'm on at the mo daily

      500g chicken
      150g wholewheat pasta
      250g rice
      150g oats
      100g semalina
      Veggies
      2x bananas
      250ml fruit juice
      Tin of rice pudding for a treat
      1.8l of skimmed milk in shakes, oats and semolina.

      That equates to about

      70g fat
      550g carbs
      300g protein
      4000kcal

      I'm gaining on that at the mo. need to add a couple of eggs in there but not in the mood at the moment.

      Also consuming zero alcohol.
       
      #3
        mick_the_brick

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        Re:Adjusting diet for bulking. 10 February 2012 11:08 (permalink)
         
        Fruit and veg?
         
        Totally missing from your diet mate.
         
        www.ugm.org.uk
         
         
         
        #4
          gavin882

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          Re:Adjusting diet for bulking. 10 February 2012 13:27 (permalink)
          Dont seem that bad hav the mulitivit with breakfast add sum fat with your bedtime shake
           
          #5
            Reficx

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            Re:Adjusting diet for bulking. 12 February 2012 20:36 (permalink)
            Late reply but I do have fruit and veg. Not sure why I didn't put that.
            Fruit in my smoothie. Banana normally before bed in my bedtime shake now. Changed my diet as I don't have time for this many meals every day of the week so it would be too inconsistent. Just having 3 big meals + 1 shake in the morning, 1 home-made weight gainer pre-bed. Also have broccoli with my chicken and rice, spring onions/onions with my tuna pasta. Drink about 500ml orange juice too.
            18.
            70kg.
            Current:                2012 Goals:
            95kg Bench.          140kg.
            120kg Squat.         180kg
            150kg Deadlift.      200kg.
             
            #6
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