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first proper bulk coming up, diet advice??

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stealthy
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2011/03/21 15:41:52 (permalink)

first proper bulk coming up, diet advice??

gonna start a proper bulk in the next couple weeks/month :D critique pleeeease
 
meal 1:
1 scoop whey 25g   = 98kcal       protein 19.08g    fats 1.75g     carbs 1.5g
flaxseed 5g             = 22.5kcal     protein 1g        fats 2.06       carbs
porridge  50g          = 178kcal      protein 5.5g      fats 4g        carbs 30g
100g frozen berries= 36kcal       protein 0.7g      fats 0.2g      carbs 7.8g
meridian pb 5g       = 28.95kcal    protein 1.48      fats 2.3g      carbs 0.58
meridian pb 5g       = 28.95kcal    protein 1.48      fats 2.3g      carbs 0.58
2 cod liver oils        = 18kcal                         fats 2g

meal 2:
porridge  50g          = 178kcal      protein 5.5g      fats 4g        carbs 30g
1 scoop whey 25g   = 98kcal       protein 19.08g    fats 1.75g     carbs 1.5g
skimmed milk 100ml = 37kcal       protein 3.6g      fats 0.3g      carbs 4.9g
skimmed milk 100ml = 37kcal       protein 3.6g      fats 0.3g      carbs 4.9g
skimmed milk 100ml = 37kcal       protein 3.6g      fats 0.3g      carbs 4.9g
banana(med 118g)  = 105kcal      protein 1.3g      fats 0.4       carbs 27g

meal 3:
1 scoop whey 25g   = 98kcal       protein 19.08g    fats 1.75g     carbs 1.5g
1 scoop whey 25g   = 98kcal       protein 19.08g    fats 1.75g     carbs 1.5g
waxy maize 30g     = 105.9kcal    protein                          carbs 26.4g

meal 4:
chicken breast 130g= 180kcal      protein 37g       fats 3.4g
basmati rice 50g      = 170.5kcal    protein 4.03g     fats 0.5g      carbs 37.5g
mixed veg                = 105kcal      protein 6.9g      fats 1.8g      carbs 15.3g

meal 5:
chicken breast 130g= 180kcal      protein 37g       fats 3.4g
mixed veg               = 105kcal      protein 6.9g      fats 1.8g      carbs 15.3g

meal 6:
cottagecheese 100g = 70kcal       protein 9.6g      fats 1.5g      carbs 4.6
cottagecheese 100g = 70kcal       protein 9.6g      fats 1.5g      carbs 4.6
meridian pb 5g       = 28.95kcal    protein 1.48      fats 2.3g      carbs 0.58
meridian pb 5g       = 28.95kcal    protein 1.48      fats 2.3g      carbs 0.58

snacks:
tesco almonds (25g)= 154kcal      protein 5.3g      fats 14g       carbs 1.7g

2296.7kcal per day            goal = 2754kcal per day (18 x bw)

223.37g protein 893.48kcal    goal = 229.5g (918kcal) (bw lbs x 1.5)
57.66g fats 525.6kcal            goal = 61.2g (550.8kcal) (bw lbs x 0.4)      
218.32g carbs 873.28kcal      goal = 306g (1224kcal) (bw lbs x 2)
 
 
ive left some room in there macros wise for adding and subtracting and ill also snack between meals (healthy snacks obviously, things like bits of meat, nuts, fruit, yoghurt) and ill also occasionally have salmon fillets, mackeral and oily fish occasionally
#1

6 Replies Related Threads

    Tony Barnes
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    Re:first proper bulk coming up, diet advice?? 2011/03/22 14:34:09 (permalink)
    I wouldn't go anything like that high on the carbs myself, also would aim much higher on the fat. Protein looks good, total cals probably about right for a guy your size, food types basically fine also.
     
    Fruit/veg intake looks a lot better than mine..!
     
    Your fats end up at ~1:5.1 for omega 3:6 - which isn't shabby. 30ml udos in there would hit 1:1 - I know you've got some, so use it
    #2
    stealthy
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    Re:first proper bulk coming up, diet advice?? 2011/03/22 14:41:22 (permalink)
    goal calories or calories its at now??
     
    yea im about to run out grounf flaxseed so im gonna dump 45ml of udo's in that morning shake??
     
    i love fruit and veg and salads so will be destroying them lol
     
    where would you advise to cut a few carbs, ive tried to keep them at the recommended times (brekky, pre-workout, pwo and ppwo meal) i could take some oats out of the breakfast shake...the pre workout outs is usually a nice serving for my hunger and the rice also for ppwo
    #3
    Tony Barnes
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    Re:first proper bulk coming up, diet advice?? 2011/03/22 15:18:32 (permalink)
    The cals as you've worked out now - that's close to a 100% jump from current levels, no need for more than that I'd suggest. Give it a month, if fat levels are staying acceptable, increase some more - no point going ~1400kcal over your existing diet (admittedly a tight arse cutting diet!) right off the bat IMO.
     
    Yep, that flx/udos swap will work fine.
     
    Carb-wise, I'd just drop from the oats and rice, so sources are more secondary than primary. Oh, and the WMS too - obviously this all hangs on how you respond to dropping them!
    #4
    Big Les
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    Re:first proper bulk coming up, diet advice?? 2011/03/22 21:18:26 (permalink)
    Give it a go - is your protein 1.5g per lb of lean mass - thats my concern, make sure it is :)
    The carbs and fats look fine , bump that protein up and tell us how you do.
     
     
    #5
    stealthy
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    Re:first proper bulk coming up, diet advice?? 2011/03/22 21:22:12 (permalink)
    Big Les

    Give it a go - is your protein 1.5g per lb of lean mass - thats my concern, make sure it is :)
    The carbs and fats look fine , bump that protein up and tell us how you do.

     
    cheers for poppin in les :)
    ive calculated it as 1.5g per lb of overall mass?? whats a good amount to aim for ive heard:
    protein = 1.5-2g per overall lb
    fats = 0.4-0.5g per overall lb
    carbs = 2g per overall lb
     
    ??
    #6
    Big Les
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    Re:first proper bulk coming up, diet advice?? 2011/03/22 22:14:13 (permalink)
    Those look like good starting numbers - keep a good record of what you eat and actually get - be consistent, train hard and see where you land
    Do that and you can make adjustments as necessary because you will see and know what is happening.
    #7
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