Assisted Bulking Diet

Pharma / TRT
1

How does this look whilst I am assisted, I want to eat ultra clean so I have devised the following, please give me some feedback;

1x scoop whey - 100kcal
1 x cottage cheese - 200kcal
100g porridge oats 400kcal

eleven;

cottage cheese - 200kcal

lunch: 150g Tuna pasta or kebabish chicken - 800kcal

pre w/o: scoop of whey, cottage cheese and tuna lettuce sandwich - 700kcal

during w/o: 50g of fast acting carbs with scoop of whey - 300kcal

post w/o: 1.5 scoop of whey & 50g carbs - 350kcal

dinner:

2 x steak, or chicken breast with 100g of rice & veg - 700

before bed: 210 kcals of casein

total: 3750 on w/o days

add tuna sandwich to eleven o clock mean if growth not sufficient

2

Age, Sex, Weight, Bodyfat, Job, Training intensity and frequency, Hobbys?

3

Also - what are the macronutrient ratios of this daily plan?

4

[quote] Brook wrote:
Age, Sex, Weight, Bodyfat, Job, Training intensity and frequency, Hobbys?[/quote]

Ah, my bad.

Age: 21
Sex: Male (last time I checked)
BF: Between 15 - 18% (not ideal to bulk with, but I can hide behind a winter coat.
Job: Sedentary
Training intensity: 3 working sets, 1 muscle group 4 - 5 times a week for 45 minutes.
Hobbys: Nothing very active

Macronutrient ratios I’d estimate in the order or Fat/Carbs/Protein would be 15/30/55 but I can get an exact figure for you later on.

5

Hmm… well without your weight it is impossible to work out an estimation of your caloric requirements - but using the basic but generally accepted BMR and activity equation it would look like this:

[Assuming you are the fattest of the estimation (15-18%)]

(LBM x 10kcal = BMR)x Activity = Caloric Intake

LBM = Weight-18%
Low/Mod Activity Level = 1.4

So, If your weight is 200lbs with 18%…

(164lbs x 10kcal = 1640kcal) x 1.4 = 2296kcal

This will be an approximation of how many calories you need per day to maintain your weight - you would subtract around 10-15% from the final calculation to begin losing weight and add around 500kcal to gain… this would be reviewed weekly depending on results or lack of…

This is a simplistic version of what i do wih clients and i will tell you it takes alot of dilligence and control this way - but is the best way for the leanest gains.

I personally wouldnt try to bulk with 18% Bodyfat though… Even cleanly. You could do a test cycle and cut and STILL prolly build some muscle if you do as i suggested above - lowering calories from select macronutrients slowly and under rigid control weekly…

Input your numbers in the equation i gave and find if you are planning to eat enough or possibly too much.

:slight_smile:

6

I can’t tell if you will be getting enough calories since you didn’t give us a body weight. 3750 at first glance seems a little low on calories for your assisted bulk. Anytime you aren’t full, you aren’t building.

7

May i offer a suggestion… if i may.

When bulking or whatever name you call it, geenrally i do:

Protein: 2g per lb of Body Mass

Fat: 1g per lb of LEAN Body Mass
Of which around 20-25% come from Oil

Carbs: 1g per lb of Body Mass to be all used post workout.

Just a suggestion, calories i find tend to freak people out that if they have more they may explode !

Throw in some morning Cardio, you will find you will have no problem eating !

8

[quote] Brook wrote:
Hmm… well without your weight it is impossible to work out an estimation of your caloric requirements - but using the basic but generally accepted BMR and activity equation it would look like this:

[Assuming you are the fattest of the estimation (15-18%)]

(LBM x 10kcal = BMR)x Activity = Caloric Intake

LBM = Weight-18%
Low/Mod Activity Level = 1.4

So, If your weight is 200lbs with 18%…

(164lbs x 10kcal = 1640kcal) x 1.4 = 2296kcal

This will be an approximation of how many calories you need per day to maintain your weight - you would subtract around 10-15% from the final calculation to begin losing weight and add around 500kcal to gain… this would be reviewed weekly depending on results or lack of…

This is a simplistic version of what i do wih clients and i will tell you it takes alot of dilligence and control this way - but is the best way for the leanest gains.

I personally wouldnt try to bulk with 18% Bodyfat though… Even cleanly. You could do a test cycle and cut and STILL prolly build some muscle if you do as i suggested above - lowering calories from select macronutrients slowly and under rigid control weekly…

Input your numbers in the equation i gave and find if you are planning to eat enough or possibly too much.

:)[/quote]

Thanks for your help, much appreciated. My current weight is 219 pounds, I plan on reducing this by 4 pounds before starting my cycle. My general plan is to bulk and keep measurements of my waist, if I feel I’m putting on too much fat I’ll take a week to cut down, now if I for example do a 10 week cycle as follows;

4 week bulk, 2 week cut 4 week bulk then PCT, the cut shouldn’t affect my gains whilst assisted as the testosterone will preserve the mass (despite it being a very new soft gain), am I correct in thinking this?

My rough stats are;

219 pounds
Waist at widest point; 34.5
Height: 6 foot 2"

Thanks,

G

9

[quote]300andabove wrote:
May i offer a suggestion… if i may.

When bulking or whatever name you call it, geenrally i do:

Protein: 2g per lb of Body Mass

Fat: 1g per lb of LEAN Body Mass
Of which around 20-25% come from Oil

Carbs: 1g per lb of Body Mass to be all used post workout.

Just a suggestion, calories i find tend to freak people out that if they have more they may explode !

Throw in some morning Cardio, you will find you will have no problem eating !

[/quote]

I feel like trying this. I have some questions. What is the best way to get the carbs PWO? some sugar and then something like oats?

will i have energy if i train around 5:30pm and work 9-5? slamming carbs with every meal doesn’t seem to help with my energy levels, it’s actually making me feel sluggish

10

I am really noticing that too many people read too much without actually knowing anything.

I am finding it increasingly difficult to stay in a place when so much work is being done to ‘undo’ the knowledge of newbs before they start.
It was easier when people knew fuck all… now people come in with fancy words and advanced techniques and have no idea what the truth is of training (much much simpler in all cases of course).

For example, can you please tell me what the fuck you mean by ‘soft new gain’?

Are you saying that when you gain muscle it is in some way softer or less stubborn than after a while?

This is BS i am afraid, the issue people have with losing muscle when ‘cutting’ so soon after a cycle is either a large drop in calories (how you intend to get calories down from a ‘bulk’ to a ‘cut’ in 2 weeks then back up is BEYOND me) and/or a drop in calories coupled with a drop in androgen level.

Muscle is muscle. It is not ‘softer’ when newly built. The intracellular fluid that occurs with the most common sarcoplasmic hypertrophy (8-12r) ESPECIALLY coupled with AAS leads to a muscle gain that is quite illusionary.
Both swelling up in the gym and dropping off if carbs or water or intensity are dropped too soon after acquiring these gains (hence so many losses post cycle coupled with dropping sub-cut water also).

I guess you will say THIS is what you meant - except i doubt you knew that yesterday. There is noting wrong with not knowing something, but planning a BAD cycle around a BS principle and then posting it in THIS site is not the best idea you have had.

JMO