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Hows my bulking diet?

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CitizenKane
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2009/07/14 16:37:23 (permalink)

Hows my bulking diet?

Anybody have any thoughts on this diet that I've been more or less sticking to for the last few months?

Wake Up
Whey protein w/ 100g oats
Meal 1: Bowl homemade muesli (around 150g oats and 15g various nuts) w/ 250ml whole milk
2x1000mg Fish Oil
Train
Whey protein pwo
Meal 2: Tin tuna, 100-200g pasta, veg (usually peas, tomatoes, and/or onions)
2x1000mg Fish Oil
Meal 3: 5 whole eggs, 100-200g pasta, veg
Meal 4: DINNER - usually, 2x chicken breasts OR 2x salmon fillets OR 1/2 lb lean mince beef, 100g-200g pasta/rice/potatoes, veg
2x1000mg Fish Oil
Meal 5: Peanut butter sandwich (3tbsps, wholegrain bread), pint of whole milk
Bed

Now unless my calculations are wildly off, that equates to nearly 300g protein in total. I don't know how many carbs or fats there is or what the total calories are. Does this look ok? I've certainly been getting good gains but I'd like to hear some opinions.

Cheers!
#1

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    hamiltonsfitness
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    Re:Hows my bulking diet? 2009/07/14 16:45:47 (permalink)
    Before starting on a diet change you should be calculating your maintenance calories and basing your new diet on that, otherwise you'll be unlikely to make the subtle changes you need to move from maintenance to bulk you'll just overdo it and end up on fat diet.
    #2
    CitizenKane
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    Re:Hows my bulking diet? 2009/07/14 16:48:24 (permalink)
    Ok, how do I work out my maintenance cals?
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    Big M!
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    hamiltonsfitness
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    Re:Hows my bulking diet? 2009/07/14 17:06:16 (permalink)
    http://www.bodybuildingforyou.com/forums/diet-nutrition-chat/18724-how-calories-bulk-cut-maintain-zig-zag-diet-2.html


    No, way too complicated and unlikely to be correct, well at least not accurate enough to make any sensible decisions from.

    The best way of working our your maintenance calories is to analyse your diet and work out what effect that diet is currently having on you. So you need to write out a diet diary, covering as many days as you can be bothered to, but make sure it covers week days and weekends. Add up your weekly calories and divide by 7 to give you an average daily calorie amount and then see what effect this number of calories is currently having on your weight.

    If you are  eating 3000 calories a day and putting on a pound a week then you are on 21,000 calories a week which is 3500 over your maintenance so your maintenance is 17,500 a week or 2500 a day for instance.
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    CitizenKane
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    Re:Hows my bulking diet? 2009/07/14 21:04:06 (permalink)
    Very helpful post thanks. Just to make sure I understand, 3500 calories over maintenance a week will make you add one pound, correct? Is that like a general rule? So if, for example, I was to eat 21,000 calories a week and gained no weight in that week, my maintenance calories would be 3000?

    And what would be, in your opinion, the optimum amount of calories to eat over maintenance for a good bulk? 500? By optimum I suppose I mean to maximize lean muscle gains and minimize fat gain.

    Cheers
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    hamiltonsfitness
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    Re:Hows my bulking diet? 2009/07/14 21:29:36 (permalink)
    So if, for example, I was to eat 21,000 calories a week and gained no weight in that week (if it's a typical week), my maintenance calories would be 3000?


    Yes, but you do have to be careful. Your weight can fluctuate a couple of pounds from one day to the next due to a number of different factors, like the temperature might have changed and you are slightly dehydrated, or you've taken a dump! But apart from the sort of thing yes.

    The most that you can hope to gain in terms of muscle is not much more than 1lb a month, that'll give you a stone of lean muscle in a year that equates to roughly an extra 120 kcals a day, add to this the extra kcals you would need to do the extra training you will be doing and any extra if you are adding more cardio in, then you should have your extra kcals needed to lean bulk.

    From there you monitor what effect it is having and if necessary, every few weeks (but not more often) you can make small adjustments.

    With diet never make big changes, if you want to end up in a drastically different place with your diet do it in small stages.
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    Anvil
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    Re:Hows my bulking diet? 2009/07/14 21:49:54 (permalink)
    CitizenKane
    Does this look ok? I've certainly been getting good gains but I'd like to hear some opinions.


    If you are getting good gains and are happy, why change?


    #8
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