Newbie Mass Gaining Plan

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2011/03/30 16:55:33 (permalink)

Newbie Mass Gaining Plan

Bulking Diet

I've put together what I hope is a good bulking plan from what I have read here and on other sites. I hope that I will get some pointers as a newbie on where to make improvements. I am 29 years old,  6ft 1, 12 stone 9, 177lbs, 23.7% body fat, training seriously now for the first time on Rippetoes Starting Strength and looking to gain quality mass.
266g protein per day
320g carbs?
148g fat
3540 calories http://calculators.hpathy.com/calories-need.asp
Monitor and adjust!


90g oats  (8p Lidl) w. Dried Fruit
30g whey shake w. skimmed milk and flax seed (40p) 
4 eggs (37p Iceland) (16 g protein) 
36g protein   63g carbs   85p


88g Wholewheat Pasta (5p Lidl) with 117g chicken/turkey/fish (£1 Iceland). assorted green leafy and cruciferous veg (25p Lidl)
68g carbs 35g protein  £1.30

MEAL THREE 1 12.30pm

122g Salmon/cod or other dense fish (£1.25 Youngs from Tesco) with wholegrain rice 100g (5p) veggies (25p Lidl) ()
Small avocado salad (30p)
Handful Nuts and Seeds inc Flax (25p)
33g protein, 70g carbs £2.10

MEAL FOUR 3.30pm

Chicken Curry with wholegrain rice and veg (£1.50 Lidl and Iceland) (120g chicken, 100g rice) ()
Fruit salad (20p Lidl)
Handful Nuts and Seeds inc Flax (25p)
36g protein, 70g carbs £1.75

Pre WO 5pm

Whey shake made with the Peptide Fusion for different time release and BCAAs
Skimmed milk
Peanut butter
30g protein  55p

PWO  shake

30g Whey
30g Dextrose
Water  30p
Ragu made with 200g lean beef mince (£1 Iceland) served with baked sweet potato 134g with veggies (50p Lidl) (36g protein, 50g carbs) Apple £1.50


Cottage cheese or quark (to value of 15g protein) with something added to flava (CC 45p Tesco, Q 35p )
Pro Peptide 30p

Cost of meals inc supplements 9

Cost less supplements 7

Week cost 49



Whey Protein Concentrate (Bulk Powders)  3.50 wk at 50g day
Reflex Peptide Fusion 6.30 wk at 60g day
Creapure from Bulk Powders 1.75pw at 10g per day
Multivit and mineral 33p pw
Fish oils 1.20pw
Acidophilous 1.50 pw
Zinc (all from Tesco)

Total 14.55 pw

Obviously I will vary the foods up as much as possible from day to day, adjust in relation to weight gain. any advice is really appreciated though because this is a work in progress!
post edited by bombshop - 2011/03/30 19:51:41

2 Replies Related Threads

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    Re:Newbie Mass Gaining Plan 2011/03/31 13:20:16 (permalink)
    looks decent mate
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    Re:Newbie Mass Gaining Plan 2011/03/31 16:00:12 (permalink)
    cheers mick, my heads spinning so much to take in (literally!). Despite all I've read about ratios and quantitites of carbs fat and protein im still not sure how to play it. Should i go 40 20 40 monitor and adjust or start with a higher proportion of carbs like 50 30 20 carbs protein fat and adjust from there? Im concerned about the amount of food and whether I can hold it so Ive got a homemade MRP recipe made up and digestive enzymes from pineapple and acidophilous, along with the green leafy veg.
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