I just started bulking about 2 weeks ago. I also started taking, for the first time, Surge and Creatine, when I began the bulk. I’ll give today’s diet, as most days are fairly similar.
9am: 3/4 cup egg whites, 1 whole egg, 2 slices turkey bacon, 2 stalk celery, 1 tbsp pb, 4.8g fish oil
12pm: shake (2 scoops low carb Metabolic Drive, 2 tbsp nat. pb), 4 oz turkey breast
3:30pm: 1 8oz chicken breast, 2 stalks celery, 2 tbsppb
5:30pm: 1 handful almonds, 4 oz turkey breast
7:15pm: 8oz chicken breast, bag of mixed broccoli/cauliflower
8pm: upper body workout, abs, ran 1 mile at end
sipped on 1/2 serving Surge, 5g creatine during workout
9:15pm: other half serving of Surge, 5g creatine
10:30pm: low carb/homemade pizza (a take on Berardi’s gourmet nutrition pizza, slightly lower carb however), 4.8g fish oil
11:45: shake (same as above)…about to drink
12:00: bed
Thanks for any advice/comments
btw, im currently 22 years old, 5’11", 180lb, 13-15%bf
Why so low carb? Trying to stay as lean as possible for the coming summer I’m guessing? What exactly are your goals during this bulk? Also try and give a macro breakdown. I’ll give some more input once I get these answers
~275g protein (43%)
~110g carb (17%)
~115g fat (40%)
2575 calories…wow I need to eat some more…a lot more. With regards to carbs, some days I’ll add in 2 slices of whole wheat toast with breakfast, but besides that and adding in some fruit, how else can I add in more clean carbs. If I’m only supposed to be eating non-veggie carbs at breakfast and para-workout, I’ve been finding it hard to add them in properly. Should I just add more fruit/toast to breakfast and add in more carbs to my post-workout meal?
Thanks
add in some corn beef hash, frozen pizza, bacon bacon, melted cheese in a bowl (a personal favorite), 80/20 beef, pork rinds, gravy, anything from a Chinese restaurant, brats, Luther burgers, and copious amounts of spaghetti with either marinara or a cream-based sauce.
You’re definitely on the right track. You won’t regret keeping non-veggie carbs out of your diet except during those times, but the solution is simple.
Add things like oatmeal and fruit to your breakfasts, and drink a full serving of workout drink pre-workout, during the workout, and post-workout.
I get almost 900 calories from my workouts drinks alone on workout days. It will take you a while to be able to handle that much liquid in a two hour time frame, so start out slowly and work up how much you drink. Also, we all know that Surge alone would be the best way to pull that off, but that would be ridiculously expensive, so I save my serving of Surge for during the workout, and drink a Gatorade and Grow! Whey shake for pre and post.
That also looks like a pretty measly breakfast for a bulking diet. It should be more like 1c of egg whites, 4 whole eggs, 1/4lb turkey bacon, bowl of oatmeal with fruit, etc. But then again breakfast is my favorite meal of the day, so I go crazy with it.
thanks buster…I’m not sure why I didn’t think of oatmeal when I have it sitting in my kitchen…I used to eat it but have been doing such a low carb diet that past 3 months or so that I’d forgotten about it. I’ll add in a bowl of oatmeal+strawberries, and add in another egg and some more turkey bacon.
Fortunately, I stocked up on Surge during the sale last month so I have roughly 4 containers of it. I’ll probably do whey pre workout, and then 1 serving during and another pwo. That ought to give me a little more pop during the workouts hopefully. I’ve got my one rep max up to 225 from 165 back in January, hopefully I’ll get that up quite a bit more over the next couple months now.
You’re a similar size to me and I need 3500 cals a day to gain 1 lb a week. Definitely add calories, bigger breakfast, more veggies, more fruit. You’re also getting alot of mono fats (pb, almonds) but not very much polys and saturated, I’d add more sources of each of those.
I do throw red meat in there fairly often actually. Instead of the 7:15 chicken breast, I’ll make an 8 oz bunless burger with turkey bacon and some shredded cheese. Just got done eating that exact thing right now, at 10:45pm. I think I did well today, ate around 4000 calories, but besides my usual lower body workout I also played some wheelchair basketball, so I burned some extra calories doing that. Would yams and/or sweet potatoes good for the meal following pwo Surge?