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Bulking help!!!!

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Jojojb
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2014/11/20 08:13:43 (permalink)
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Bulking help!!!!

Hi guys. I need help as I'm at the end of my tether. I've been training for a few years now and I don't really seem to get anywhere. I'm looking to grow but I don't think so my weight fluctuates greatly. It's either way up or then it goes back down to where it was. I'm looking to pack on some good mass while winter is here and was hoping you'd look at my "bulking" meal plan and hopefully advise me. My stats are
32 years old
16st (224 pounds)
5ft 10
15% bf

I train
Mon- Chest & Hiit cardio
Tues- Back
Wed Arms & Hiit cardio
Thurs- legs
Fri - shoulders & Hitt cardio

My current diet is

Meal 1 80gs oats 60g whey

Workout

Post workout 50g waxi maize 60g whey

Meal 2 150g turkey 100g sweet pot, broccoli

Meal 3, 4 egg whites 2 whole eggs 150g sirloin steak 100g Blueberries

Meal 4 200g chicken, broccoli, 150g Greek yogurt

Meal 5 150g turkey 100g sweet pot, broccoli

Meal 6 200g chicken, broccoli, 150g Greek yourgurt

Pre bed 60g whey

All meals cooked in coconut oil

I eat like this 6 days a week and normally have a cheat meal in the evening of night 7

Does this look remotely like a bulking meal plan???
I love lifting and just want to do everything right to get all the benefits. All your help is greatly appreciated
#1

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    Kaneda
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    Bulking help!!!! 2014/11/20 09:05:31 (permalink)
    16st at 5' 10 and 15% isn't getting anywhere? :/ if you dieted down to 10% you'd be a lean 15st which at that height is pretty big.

    Anyway, food choices look good, carbs seem pretty low though - what's the calorie/macro breakdown of that lot?

    How long have you been on that training split? I'd try a routine that hits everything twice a week, maybe a simple 4 day upper/lower split.
    #2
    The_Lone_Wolf
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    Re: Bulking help!!!! 2014/11/20 09:13:34 (permalink)
    Hello mate, welcome to the forum.
     
    Firstly, do you have any idea what the calorific total and macro break down is of all of that? That looks like a cutting plan to me... But I'm just greedy!
     
    In essence though, calories are king, and to put tissue on, you need to up your intake.
     
    It looks like a standard type of body builder diet really, which obviously works for general part. My suggestion would be to work out how much it all totals up too, and then give it a couple of weeks intaking consistently. Keep an eye on the scale and the mirror and see how you get on. If you don't increase your weight, simply add more calories and monitor from there.
     
    It takes time and consistency, but by doing it slowly you should find yourself in a better position down the line. 

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    #3
    makaveli1971 1996
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    Re: Bulking help!!!! 2014/11/20 09:17:57 (permalink)
    Diet looks good, add in some more oats or sweet potatoe.

    If you love something let it go,if it comes back to you it's yours,if it doesn't it never was.
    #4
    newcastle
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    Re: Bulking help!!!! 2014/11/20 09:55:46 (permalink)
    Overall cals and mac breakdown would be useful mate?
    #5
    Jojojb
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    Re: Bulking help!!!! 2014/11/20 12:40:23 (permalink)
    Hey guys and thanks for the replies according to my fitness pal my daily breakdown is
    340g Protein 190g Carbs 101g fats and 3120 cals
    post edited by Jojojb - 2014/11/20 12:45:37
    #6
    Kaneda
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    Re: Bulking help!!!! 2014/11/20 12:54:31 (permalink)
    Drop the protein and up the carbs would be my advice.
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    The_Lone_Wolf
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    Re: Bulking help!!!! 2014/11/20 13:57:55 (permalink)
    Kaneda
    Drop the protein and up the carbs would be my advice.




    I would also suggest this.

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    Kaneda
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    Re: Bulking help!!!! 2014/11/20 14:19:41 (permalink)
    I cut on more carbs than that and I'm 2 stone lighter lol.
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    Kaneda
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    Bulking help!!!! 2014/11/20 14:20:55 (permalink)
    Calories are also going to need to be much, much higher too I would have thought.
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    Jojojb
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    Re: Bulking help!!!! 2014/11/20 15:53:44 (permalink)
    What changes would you guys make? I'm absolutely clueless at macros etc?
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    Jojojb
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    Re: Bulking help!!!! 2014/11/20 21:52:00 (permalink)
    Ok I'm stuck! Lol. Been trying to plan a meal plan all day! And can only get my carbs up to 305 and protein at 302. You seem in the know and a sound and helpful guy. So HELP!!!!
    #12
    Dumbat
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    Re: Bulking help!!!! 2014/11/20 21:58:33 (permalink)
    Meal 1 doesn't have any real food protein ? what is your reason for that?
    do you train soon after eating or do you just struggle to eat first thing in the morning?
     
     
     

    Ignorance: Reassuringly Expensive.






    #13
    Jojojb
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    Re: Bulking help!!!! 2014/11/20 22:00:35 (permalink)
    I work nights. So I wake at 2pm I have oats n whey then train around 3pm I then eat every 2 and a half hours
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    Kaneda
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    Bulking help!!!! 2014/11/20 22:04:56 (permalink)
    Well 300 pro and carb is better and will also up your calories by 280 so try that and see how you get on. Still don't think pro needs to be that high but won't do any harm. Bear in mind that carbs are important for growth as well as fuelling your workouts.

    I'd also drop the whey at bed to a slower digesting protein personally, and add some fat. The fat will give you another calorie boost as well as slowing the digestion of the protein.

    Plus you could vary your fat sources a bit, rape seed oil, olive oil etc plus omega 3 either from caps or oily fish (salmon etc). avocado, nuts/nut butters are other decent options. Coconut oil is good but you don't want only saturated fat in your diet!


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    Jojojb
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    Re: Bulking help!!!! 2014/11/20 22:07:19 (permalink)
    Should I swap whey for like a steak and broccoli? Or invest in a casein. I am trying to eat my cals rather than drink them
    #16
    Nicky p
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    Re: Bulking help!!!! 2014/11/20 22:28:28 (permalink)
    I'm a fan cottage cheese before bed.
    #17
    Jojojb
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    Re: Bulking help!!!! 2014/11/20 22:39:36 (permalink)
    Can't eat it. Makes me gag tried so many times just can't stomach it. Greek yogurt?
    #18
    Nicky p
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    Re: Bulking help!!!! 2014/11/20 22:43:32 (permalink)
    Full fat Greek yogurt, that's fairly good.
    #19
    Jojojb
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    Re: Bulking help!!!! 2014/11/20 22:44:28 (permalink)
    Awesome.
    #20
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