Stats - 152 lbs, 13-14% bf, 5’10", bulking (slowly)
4-5 day split
M - chest
T - Back
W - Off
Th - legs
F - off
Sa - arms
Su - off
My question is, based on this diet set-up, what should I add to gain more cals, and to which meals? Anything I should trade out. BTW, I add raw veggies to my last 3 p/f meals, just did not figure them into my fitday account. Any suggestions? Thanks!
go get a big sack of rolled oats. Go get some Vanilla Grow!. Go get some frozen strawberries.
Put some water into a blender with about 3/4 cup of oats, a scoope and a half of Grow!, and however much fruit you want, mix it all up, and then… drink it! That should be good for… lemme check the food log… around 600 Kcals, 44 g P, 7 G fat, and around 100 g of carbs.
Snack on mixed nuts, lots of calories there.
Bring some fruit around with you, like an apple, or orange. You don’t eat any fruit, fix that.
Eat some veggies. Sautee up some greenbeans, or have a salad, you don’t eat any vegetables.
There are a lot of good diets on this site, and an absolute TON of food recommendations as well. Read what to eat, make a plan, then start chewing!
I agree with all that you have been told so far. I will just try and give a couple foods that I find are very helpfull in meeting K/cals on a bulk.
1st, you are doing great to keep it clean, no better way to bulk in my opinion. I would second the suggestion of getting some GROW!. I perfer the LC variety. Makes it easier for me to put it in any time of the day.
Other than that I would say add in some DENSE carb source. Sweetpotatoes, rice, oats, etc… The occasional white potatoe. All of these are very dense for their size. Making it easy to pack in the K/cals. You may also look for some good sprouted bread or some thing of the sort.
I love sun seeds, pumpkin seeds, nuts, etc. All of which are very K/cal dense for their size, and give you a great source of fats.
Get some fatty fish. Salmon or my personal fav. Channel Catfish. Throw down some flax meal, shredded coconut (not sweetened),coconut milk and oil, eggs.
Damn glad I am bulking, this is making me hungry.
Check out the “Foods that make you look good Nekid” and other such articles.
Great stuff there. I would suggest simply looking for some DENSE sources. Make those #'s much easier to reach.
Thanks for the help all! Question, though: to which meals should I add these items, or should I just make new meals? I eat veggies throughout the day (spinach, brocolli, etc), but forgot to put them in my food log. I will definitely try the shake idea (have some vanilla GROW! on the way).
Oh, almost forgot, what should my target range be for my macros? 40/40/20? I’m assuming i should be aiming for about 2500 cals to start out, working up to this total over about a 2 week period?
Well I will add in another couple cents on this one for ya.
As far as where to put the K/cals. I am a big fan of having my first meals being the largest and taper doen from there. I as well as you w/o in the AM so this works great. You can have your largest meal PWO when it is needed most. That is just my opinion, and what works for me weither, bulking, cutting, whatever.
Your other ?'s. Really KNOWONE will be able to answer either of those correctly other than you, through experimanetation and finding what works for you.
Those seem like good starting points. Go for it. Give it a few weeks and see how you react. Then make changes 1 at a time as needed and give each change a couple weeks to see the results.
After a few thousand weeks of this, logging and tracking it all, you will begin to Know a great deal of how you personally react to differing stimulus, dietary and physical. That is what it is all about.
Good Luck, Keep us informed and as usual I hope this helped,
it seems like a simple rule of thumb for bulking is to make sure that you consume, as a minimum 1 gram of Protein, .5 grams of Fat, and 2 grams of carbs per pound of bodyweight, then tweak your diet from there. If you are getting too much fat on ya, cut down the carbs a little, and boost your P and F, if you’re doing fine, increase them all a little bit, keeping the proportions the same. If you’re truly bulking, expect some fat on ya, it’s gonna happen.
Every bit of advice you’ve had so far is awesome. These guys helped me tremendously too! It could be that my brain has stopped working now that it’s summer, but your numbers don’t seem to add. The oat bran looks way out.
The only other food that comes to mind is beef jerky. I can’t get it in the UK but evrybody here seems to love the stuff lol!
Ransomed, I agree with Tommy T, “great advice thus far” – and that from everyone who weighed in on the subject.
My two recommendations are
If you’re wanting to do a lean bulk, take in 10-15% more calories (more than maintenance calories, that is) in the form of PWO carbs. That advice comes from CT, and it’s something I strongly agree with. You can take that advice to the bank!
12 hours is too long to not be eating. Set the alarm (if you have to)and get in a couple of protein shakes in the middle of the night.