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My bulking diet

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Diablos
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2011/04/07 14:12:35 (permalink)
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My bulking diet

Hi all, I'm focused on bulking for the foreseeable future and us such would like to know how my current diet stands/what your thoughts are on it, any help would be much appreciated.
 
I'm 6 foot 2 and weight 12 stone 7, ectomorph although starting to get a belly from this diet! :D
 
8.30 am - 2x Oatabix, Creatine 5g, Protein shake with water, multi vit, vitamin C, cod liver oil, glucosamine+Chondroitin, Zinc and Magnesium.
10 am - 2x whole eggs
11am - wholemeal sandwich with meat and cheese
12 -  protein shake mixed with milk
1pm - 2 x Wholemeal sandwiches with meat and cheese
3pm - 1 x Whole egg
4pm - Protein shake mixed with milk
6pm - 2x chicken breast (or any other meat), brocolli, brown rice, carrots
8pm - protein shake with milk
11pm - Protein shake with milk, glucosamine+chondroitin, vitamin C.
 
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Pre workout I use Reflex performance matrix and have a wholemeal sandwich an hour or so before.
Post workout I have a protein shake mixed with water.
#1

4 Replies Related Threads

    ryzo
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    Re:My bulking diet 2011/04/07 14:53:57 (permalink)
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    What times are you training? I only ask as a lot of your shakes are with milk and thus slowing the digestion.
     
    The wholemeal sandwiches are ok, but there are better carb sources out there - perhaps replace one of these with a pasta or rice bashed meal? It would increase the calories and carbs too.
     
    The whole eggs and 10am and 3pm seem a bit spontaneous, and a bit inconvenient. Why not combine them into one meal? Make an omelette or something? If it works for you though, fair play, but one egg by itself just seems a bit strange - you'd get more cals and protein from a shake alone. I'd convert it into a whole meal instead.
     
    Your 8pm and 11pm meals are kind of lacking, why not introduce some kind of essential fats? Peanut butter? Oily fish? Get your omegas in there. You've got the general idea right, but needs some touching up. What kind of macros are you hitting? What do you want to be hitting?
    #2
    Diablos
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    Re:My bulking diet 2011/04/07 15:28:49 (permalink)
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    Thankyou for the reply!
     
    I train mondays and fridays at 6.30pm, wednesdays at 8pm, I work my meals around them. (wednesdays, the big dinner is after the workout for example.)
    I also only mix milk with the protein if I'm going to be sat down for a while, i thought in terms of absorbsion, the whey would be very quick however the casein protein in milk would be slow.
     
    I thought the evening would be my let down at the moment, I was thinking of adding another meal of 2x eggs + brown rice at 10pm, would this suffice?
     
    I like the advice on the eggs, I usually have the 2 eggs, then save 1 if I start to feel hungry at all, could just have the 3 eggs at the same time though.
     
    I haven't researched macros before, so will look into them at some point today.
    #3
    ryzo
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    Re:My bulking diet 2011/04/07 15:37:32 (permalink)
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    Milk with whey slows the absorption rate, much like Casein. I have my morning and post-workout shakes with water for this very reason. The rest can be with milk if you wish to up your calories on a bulk.
     
    Try adding the brown rice meal in the evening and get some more protein from a higher protein content food source, 2 eggs, at max, will give you something like 15g of protein? Why not some red meat? That's great on a bulk.
     
    Also, in regards to your breakfast. Oatabix aren't the greatest, I mean, hell, I've had them before so I know they are convenient but there are much better carb sources out there. Why not go for something like oatmeal with some fruit or blueberries mixed in? This could just be me being critical, but, personally, Oatabix for me don't cut it - although, they are great for blending into protein shakes! They give them a real nice consistency and taste ^_^
     
    Yes, for your height and weight, research what targets you need to be hitting for protein, carbs, fat, calories, etc. I could do the math for you....but....it would be a lot more beneficial for you dude to look into bodybuilding nutrition :D
     
    Best of luck.
    #4
    Diablos
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    Re:My bulking diet 2011/04/18 19:07:34 (permalink)
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    Thank you for your help, I will add some red meat into my diet, as well as more brown rice.
     
    I have also added 1x MyProtein promilk a day on top of the diet plan I gave before, giving me some extra calories and 45g'ish of protein.
     
    Are there any specific articles on nutrition you would recommend? or is it just a case of google'ing and reading up on various articles.
     
    Cheers!
    #5
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