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My first bulking diet! - May 1 2008 1:09:22
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CTBaker
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EDIT - REVISED THE AIMS AND DIET ITSELF
Hi all,
I'm looking to bulk up a bit. Current stats are 6'3" and 170lbs, I'm age 21. I've never written a properly detailed diet plan before, the best I've done is try to shove 250g of protein down my throat every day. This time I've tried to calculate overall calories, protein and carbs.
I'm aiming to achieve a daily intake of 3,500 calories, 225g of protein and 400g carbs, with 30% of calories coming from fat. I've got my five portions of fruit and veg in there, and I'm taking 5 fish oil capsules a day for the Omega 3, and a multivit just to make sure I hit all the bases. So, here's my revised diet:
08.30 - 4 scrambled eggs on two slices of toast
5 capsules fish oil (1000mg, 18% EPA, 12% DHA)
10.00 – WORKOUT TIME
11.00 – 45g protein shake with 250ml semi-skimmed milk and 60g dextrose
100g oats with 25g raisins
1.30 – 50g meat sandwich in 100g wholemeal roll with 25g cheese, olive oil spread, cucumber + tomato
An apple
4.00 – 130g drained can of tuna with 15ml tablespoon of olive oil dressing
100g raw carrots
100g broccoli
6.30 - 100g rice/pasta and ~150g meat meal with sauce
9.00 - protein shake with 250ml semi-skimmed milk
15g peanut butter
According to my maths, this more than hits the calorie count, is within about 5g of protein and carbs of the target. It's slightly under on fats at the moment but then there's going to be hidden fats I've not counted like in the spreads and in my cooking oil that should push that up. I've used the term 'meat' non-specifically because I'm not going to eat the same food every day, but I'll work out the right amount of meat to put in the meal each day to keep the protein etc relatively consistent. Thanks for the help so far, everyone - are there any further suggestions?
< Message edited by CTBaker -- May 1 2008 16:00:18 >
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RE: My first bulking diet! - May 1 2008 4:30:02
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FrankenJim
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Wheres ur trainning fit in mate? What time?
( Home made protein bars easy way to give extra kcals in )
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RE: My first bulking diet! - May 1 2008 10:55:08
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CTBaker
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Probably about 10 - I've edited the message above to reflect that. Is it that important?
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RE: My first bulking diet! - May 1 2008 11:03:05
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anabolicjay
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quote:
So I need to find a way to pack another 500 calories
piece of piss mate:-
have a post workout shake of 40g protein and 60g of carbs from dextrose or other fast acting carbs
also Chuck in 10-15g peanut butter in your 9pm shake.
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RE: My first bulking diet! - May 1 2008 12:26:58
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CTBaker
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Thanks for the suggestions so far! I've added some peanut butter to the last meal before bed, as I mean to have peanuts in there originally but apparently forgot to include them. I also added 60 of dextrose to the 11am shake, which would be immediately post-workout.
Now I need to find 200 calories, 10g of protein and 265g of carbs. The first two shouldn't be an issue, I'm still wondering where these carbs will come from though as I don't want to pack my diet with sugar...
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RE: My first bulking diet! - May 1 2008 12:54:36
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1MR
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From: Kirkham (Fylde) UK
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Omega 3's
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RE: My first bulking diet! - May 1 2008 13:21:27
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FrankenJim
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Argee with 1MR and TIO.
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RE: My first bulking diet! - May 1 2008 14:44:54
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Nigeepoo
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You're having one Omega-3 oil capsule a day? Do you really think that this is enough? Read the Fats sticky at the top of this forum. Where did you get your Protein & Carb intake figures from? Why have you excluded Fats from your calculations?
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RE: My first bulking diet! - May 1 2008 15:01:45
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CTBaker
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I'm not quite sure why everyone is so surprised about the amount of carbs I'm trying to eat daily, as I got the figure from articles on this very forum. A direct quote from the 'bulking' article:
"The key to a good carbohydrate intake is for it to be around 2 to 3 times that of your protein intake, made up almost entirely of non refined, unprocessed sources."
3 x 225g gives me 675g, which I cut to 650g to make the maths easier.
However, having read the article on fats and then looking up the calorific values of carbs and protein, eating 875g of them would be 3500 calories and therefore I'd only have 100 calories left over for fats, which is contradictary with the articles about fats on this site. So, banging out some figures on the calculator, if I take 30% of my total calories from fats then I need about 400g of carbs to fill the difference between the protein and the carbs - which is more in line with some of the other articles on this site.
Thus, I need overall a total of:
225g protein (900 cals)
400g carbs (1600 cals)
115g fats (1035 cals) - of which 57.5g should be mono, 38g should be saturated and 19.5g should be polyunsaturated (13/6.5 O6/O3)
Total - 3,535 cals
Does everyone agree with those numbers? You probably think I'm being anal about the numbers but I may as well do this properly. In light of this, I'll revise my meal plan....
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RE: My first bulking diet! - May 1 2008 15:43:50
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Nigeepoo
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I think 2 to 3 means 2 on "off" days to 3 on training days (to fuel the training), not 3 every day. It's only a guesstimate anyway.
For bulking, I usually guesstimate a starting intake of (20 x lbs bodyweight)kcals/day with a P/C/F split of 30/40/30 which gives:-
1.5g of proteins/lb bodyweight/day.
2g of carbs/lb bodyweight/day.
0.66g of fats/lb bodyweight/day.
On training days, more carbs can be eaten to fuel training (you have to suck it & see as I don't know how many kcals you use when training).
From that starting point, monitor progress and adjust accordingly to gain at an average rate of ~0.5lb a week (ignoring first week glycogen & water weight gain) to keep bodyfat gain to a minimum. How does that sound?
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RE: My first bulking diet! - May 1 2008 16:04:05
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CTBaker
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Sounds pretty much ideal. I've revised the diet in the previous post, though with your calculations I need to marginally cut the carbs and increase the protein a little. I'm sure that wouldn't be too difficult though. I've also trawled your posts on the forum and increased the amount of omega 3 I'd be taking. Thanks for your input on the matter, it's been very helpful!
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RE: My first bulking diet! - May 1 2008 17:08:34
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ThePredator
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Maybe you could switch your tuna to tuna in oil. That should add around 100 calories and won't feel like your having to stuff more in. Of course it will be mostly fat.
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