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Is my bulk diet OK?

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lee1
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2007/06/12 20:33:49 (permalink)

Is my bulk diet OK?

Im 21, 6ft 1, and weigh 11stone. Im ectomorph build, and weight train 3 - 4 times per week. I also do cardiovascular training once per week. Ive tried to gain some muscle/weight before, but with little success. Ive decided to start properly again on a bulk diet, and this would be typical for me.

9 am

100g oats = 358 kcal
200ml milk = 128 kcal
25g roasted nuts (tesco's brown bag) = 143 kcal
Apple = 60 kcal

= 689 kcal

12 pm

Toxics shake
25g Oats = 90 kcal
40g Whey = 157 Kcal = 32g Protein
100g banana = 90 Kcal
20g peanut butter = 118 Kcal
100ml milk = 128 kcal
Water

Apple = 60 kcal

= 643 kcal

3 pm

2 slices wholemeal bread = 160 kcal
1 can tuna = 136kcal
25g nuts (tesco's brown bag) = 143 kcal
Apple = 60 kcal

= 499 kcal

20 mins before gym

40g Whey = 157 Kcal = 32g Protein

Train for 60 mins

7 pm

Dinner = 450 kcal (Usually contains meat, potatoes, vegetables etc)
25g nuts (tesco's brown bag) = 143 kcal
Small Pear = 40 kcal

= 633

10 pm

Toxics shake
25g Oats = 90 kcal
40g Whey = 157 Kcal = 32g Protein
100g banana = 90 Kcal
20g peanut butter = 118 Kcal
100ml milk = 128 kcal
Water

Apple = 60 kcal

= 643

Net Kcal = 3264

... and thats pretty much it. Drinking water throughout the day too. As you can see I know how many calories are in everything i eat becuase i want to be sure im getting the right amount of everything. Perhaps this isnt always a good thing.

But anyway, any advise would be appreciated. Thanks.





#1

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    USA DEALS
    American Dream
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    RE: Is my bulk diet OK? 2007/06/12 22:18:48 (permalink)
    What times your workout at, id add PWO shake obviously after your training. Fast acting carbs dex/malt and some whey.

    Id also put a few more carbs in with the Whey pre-workout, but depends on time of your workout, ie how long after 3pm meal is the workout?

    "Continuous effort -- not strength or intelligence -- is the key to unlocking our potential."
    #2
    lee1
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    RE: Is my bulk diet OK? 2007/06/12 23:17:00 (permalink)
    Sorry, i should have put in that i usually train at 6pm. And i dont have a post workout shake, i just have dinner at 7pm. Is that not good???
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    American Dream
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    RE: Is my bulk diet OK? 2007/06/12 23:25:39 (permalink)
    Its not that its not good just not ideal, ideally PWO should not have Fat, not entirely sure of the science behind it.

    Here's an article posted by Toxic:- Importance of consuming a combination of Maltodextrin & Dextrose

    After reading Old School’s excellent article on post workout nutrition, the reader is now aware of the importance of consuming easily digested, high Gl carbohydrates at this time. But the question is, why a combination of dextrose and maltodextrin? Both are high in Gl rating, and easily digested right? True, but there is more logic than Gl rating to stacking these two powerhouses. Read on for the answer.

    Beginning with the first concept discussed called, “gastric emptying.” Our goal post workout is to maintain a prompt digestion rate so nutrients can transport swiftly and efficiently to our muscles. With that said, it has been shown that this process slows when the ingested fluid contains a high osmolarity concentration (the second concept studied). Osmolarity is dependent on the number of particles in a solution. That is, a100-milliliter solution with 20 glucose molecules will have a higher osmolarity then a100-millileter solution that only contains 10 molecules. The shorter chain length a carbohydrate has, the higher it raises the solution's osmolarity. Therefore, it is no surprise that a pure glucose solution (or dextrose, a monosaccharide) induces very high concentrations of solute (1,3,10).

    Fortunately these negative effects become greatly reduced when the drink contains a glucose polymer stacked with dextrose. However, a carbohydrate that is easily digested, and has a high Gl is still desired. Hence, a combination of dextrose and maltodextrin is advised. Osmolarity will be decreased, and glucose will still enter the blood stream at a proficient rate, thus maintaining its anabolic nature (1,3).

    A second factor concerning osmolarity must now be examined. From a clinical standpoint, it is vital to take into consideration the fact that plasma (the liquid portion of blood) has an Osmolarity of 300 mOsm. This means that if one were to inject a solution with a greater concentration of solute into their blood, it would cause water from inside their red blood cells to leave by Osmosis (water always travels down its concentration gradient) and move into the plasma, in turn shrinking the erythrocytes (red blood cells). This is because the cells are iso-osmotic to the plasma (both have the same concentration of solute) (11).

    A similar concept can be applied to your post workout meal. If a competitor were to consume a solution that was hypertonic or had a higher concentration of solute then 300 mOsm, it could dehydrate them (showing why digestion is rightfully slowed in a high concentrated solution). The addition of maltodextrin once again solves this problem (2,13).

    The next question is, why not just use maltodextrin, and eliminate dextrose since it is so proficient? Ah, once again it is not that simple. Shi. X et al. in an outstanding study, tested the digestive effects of two substrates (any substance acted upon by an enzyme) as opposed to only one substrate in the small intestine. What they found was quite fascinating. The solution containing two substrates stimulated the activation of more transport mechanisms in the intestinal lumen, than did its singular counterpart. Therefore, more carbohydrates were transported out of the small intestine (absorbed into the blood), which additionally aided a greater absorption rate of water into the blood stream (by osmosis). Thus, the higher activation rate of transport mechanisms, even with higher osmolarity facilitated faster energy uptake and hydration (12)!

    One of these mechanisms is the glucose/Sodium co transport system (discussed in further detail shortly). When a proper amount of sodium and glucose are combined, an even greater amount of glucose is absorbed, and in turn, a higher rate of H20 is absorbed. Thus, dextrose increases fluid uptake, and contributes to blood glucose maintenance. Which in turn helps spare liver and muscle glycogen from being depleted (4,5,6).

    As discussed in the Window of Opportunity, these factors make dextrose and maltodextrin the perfect post workout combo. One can purchase both of these in pure form from a local grocery store, or the Internet
    post edited by American Dream - 2007/06/12 23:26:02

    "Continuous effort -- not strength or intelligence -- is the key to unlocking our potential."
    #4
    ToxicToffee
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    RE: Is my bulk diet OK? 2007/06/13 08:49:38 (permalink)
    just to point out - i didnt write that bit above

    its a ctrl c ctrl v

    way above my head
    #5
    pauld
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    RE: Is my bulk diet OK? 2007/06/13 09:19:18 (permalink)
    Lee1 IMO your breakfast is terrible. Eat some eggs and oats instead. Add some healthy fats in there too.

    Tescos roasted peanuts??? Eat some decent nuts like cashews, brazils nuts etc.

    You only eat five times a day. Try and fit another meal in there. You need to eat big to get big mate.

    SUCCESS IS MY EFFORT.


    #6
    stuntcock
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    RE: Is my bulk diet OK? 2007/06/13 12:14:04 (permalink)
    anybody know where i can get the rest of that article or where it was ripped from?? pretty interesting stuff, or does anyone know the actual measures of dextrose/matrodextrin that would be recommended PWO???

    every little helps after all ;0)
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    American Dream
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    RE: Is my bulk diet OK? 2007/06/13 13:07:38 (permalink)

    ORIGINAL: stuntcock

    anybody know where i can get the rest of that article or where it was ripped from?? pretty interesting stuff, or does anyone know the actual measures of dextrose/matrodextrin that would be recommended PWO???

    every little helps after all ;0)


    Not sure where it was ripped from i ripped it from one of toxics post. I have 27g whey/25g malt/25gdex and it fits in with my diet. Whatever fits in with yours.

    "Continuous effort -- not strength or intelligence -- is the key to unlocking our potential."
    #8
    lee1
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    RE: Is my bulk diet OK? 2007/06/13 20:20:43 (permalink)
    How many meals should a person have per day if there aim is too bulk? Is 3000kcal even enough to do so? I know it isnt purely about calories though. The reason i eat the roasted peanuts is because they are a high calorie snack. If i was to eat 3000, and then exercise, i must burn a good few hundred. Surely what is left isnt enough to grow.
    #9
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