How strict does my diet need to be?

 
I just finished writing out a detailed post about my diet, workout plan and story, then deleted the ****ing thing by mistake! To cut a long story short im 5 foot 10 and weigh 147 pound. Ive just got into training and im looking to bulk up a little. I dont want to be massive, just sick of looking like a super noodle.
 
Because of my small size am i going to have to be strict with my diet? Its hard for me because i work 12 hour shifts in a place where im not allowed to eat unless im on my break etc. I make sure i get a good breakfast and generaly try to eat as much clean food as possible. Tuna, pasta, chicken, brown rice etc. Like i said im not strict, theirs the occasional pizza, burger etc and i dont eat at clockwork times. I have a protein shake once a day and one after each workout.
 
I have only started this recently and train 4 times a week. Do you think my goals are acheivable at this rate or am i going to need to be more strict. Im serious about getting in good shape and will change jobs if needed. If you need me to go into more detail about my training i will, just cant be arsed to write it all out again at this minute haha.

Personally, I dont think you need to be too strict on your diet if your looking to bulk and are not looking to compete, etc.
I am very much like yu, trying to bulk, hitting the gym 4 times a week and as I type I have just finished a Pizza so I dont keep it too strict.
 
I would say just ensure that you are getting around 1.5g protein per lb of body weight so for you - 210-220g protein a day (chicken, fish, eggs, cottage cheese, steak, protein shakes, etc), a decent amount of carbs - slow release carbs may be good as you have to go for prolonged periods without food when at work (Brown rice, WW Pasta, jacket potato, oats, WW bread, etc) and then some essential fats too (Peanut butter, EVOO, nuts, oily fish, etc)
 
*Dont forget your fruit & Veg too *
 
Aim for 1-2lbs of weight gain a week, so weigh yourself weekly to see where you are and cut back the amount of food you are eating if gaining too fast and add more if your not gaining enough. Unfortunately, there is no set number of macros to consume and its very much a game of trial and error.
 
Everyone is different mate and I hope this helps you in some way.
 
Nick

Ah this is good to hear man. Very helpfull mate, thanks alot :)

Invest in some micellar casein as this will help drip feed your muscles with protein throughout long periods without food, i.e at work and while you sleep.

cheers man, could i drink that through the day and carry on using the quick releasing protein i have for after workouts?

I see no reason why not alongside proper meals, stick with a whey shake post workout tho & 1st thing in the morning if you have one then. Whats your current diet, times you eat/can eat etc?

As long as you eat right 80% of the time and allow a little freedom you should be making good progress.

Have a read through these with regards to clean vs dirty foods.

http://www.bodyrecomposit...x-research-review.html
http://www.myscp.org/pdf/.../JCPS_10-00088_180.pdf
 
Cliffs:  Referring to foods as healthy or unhealthy (clean or dirty) out of the context of a diet as a whole is useless.
If you want a pizza, eat a pizza. 

TJL500


I see no reason why not alongside proper meals, stick with a whey shake post workout tho & 1st thing in the morning if you have one then. Whats your current diet, times you eat/can eat etc?

Im working horrible hours at the minute... some days il not start till 5.. somedays il be in from 9 till 9. My hours are never set, so its near impossible to eat at set times etc. I wouldnt say i have a current diet, im just trying to eat alot more than what i was eating. Today for example i have eaten
 
4 eggs with beans for breakfast and protein shake
massive portion of tuna pasta for lunch
whey protein shake after gym
chicken dinner with veg
 
il have another meal before the nights out (whatever my dad happens to be cooking lol)... this is similar to what i eat most days. Tho like i said, im not strict at all, if theirs pizza going or whatever il tuck in. 
 
Im really starting to get bug for training tho, i want to do this properly. If im going to see results quicker from a proper diet il give it a shot.

Not too strict. If you looking to bulk just make sure your getting enough protein, carbs etc. Atm I'm bulking just eating my set meals, times vary because of work as well then eat whatever on the side etc. Only need to be strict if your cutting tbh.