Hi, I need to bulk. I am 5ft 7, 20 years old and weigh 65kg. I’ve been going to the gym for 3 years now and my routine is fine. I train 6 times a week and jog 10 miles a day, but once I change my diet I’ll reduce this to 5 miles a day, only in the morning.
So I’ve been looking on the internet and discoverd that I should consume:
1.5gram X 1 Lb. body weight of protein = 214.5g
2.0gram X body weight of carbs = 286g
And calories =2800
So, I’ve calculated i should eat:
Bread â?? 18.5g carbs , 4.4g protein, 120 calories x1
Can of tuna â?? 0,40g protein, 168 calories x 2
Oats â?? 38g carbs, 9g protein, 216 calories x 2
Pasta penne per 100g- 73g carbs, 12.3g protein, 357 calories x2
Chicken per breast- 0g carbs, 32g protein, 146 calories x 3
Maximuscle whey shakeâ?? 2g carbs, 23g protein, 120 calories x 1
Potato â?? 55g carbs, 7g protein, 252 calories x1
Banana -100g, 22.5g carbs, 1g protein, 90 calories x1
So this works out to be : 253g of protein, 318 g of carbs and only 2502 calories. So my problem is I am 300 calories short. Should i just eat more carbs to compensate, eventhough I will then be around 100g over?
Forgot to add I’ll be eating a shit load of veg with each meal. So I’ve sorted out the calories it adds up to 2800 if I eat 500g a day.
So otherwise does it look good?
don’t just limit yourself to avocados. nuts, eggs, red meat, and olive/coconut/macadamia nute oils are your friends. even dairy will do you some good if your body responds ok to it.
I don’t know how accurate this number is, but I’ve read that if you eat below 20 grams of fat per day, you get lower testosterone levels. (Fat → cholesterol (nothing to be afraid of) → testosterone) Regardless of the exact number, you need fat to make testosterone and you’ll want testosterone if you want to build muscle. Eggs? Milk? Steak?
Do you have a ballpark number on your bodyfat percentage? (Will affect advice given)
And if you feel like this (counting calories) is getting too complicated, you could always use the “no pure crap” approach to what you select to eat. Should work fine when you’re bulking.
Add some healthy fats (salmon, eggs, almonds, walnuts, extra virgin olive oil, coconut oil) and ditch the running. 10 miles, even 5, is not going to help you bulk.
Okay I’m gonna ditch the running, add 50g of walnuts (daily), add 130 grams of salmon and use olive oil to cook the salmon. How does it all sound now?
I’ll be using skimmed milk with the oats and I have no idea about my b.f, sorry.
Okay, I’ve adjusted it so that now I consume: 319g of carbs,227.6g of protein ,70g of fat and 2950 calories. How does this look?
Forgot to mention I’ll be taking creatine, multivitamins, flaxseed oil and omega 3 fish oils. At the moment I take 2 capsules a day of the fish oils but is this an adequate amount?
This bulking diet is a piece of crap. Why would you waste the time to enter this onto the internet?
Edit - Okay, so nobody commented on my joke/sarcasm in this post. TO avoid looking like a dick, just in case no one picked up on the joke I just wanted to point out that I was trying to make a joke so the OP didn’t feel bad about his what he posted.
The diet it not a piece of crap. Let me break the joke down . OP said to “[c]riticisise” i[/i] his diet (which means disapprove), so I went ahead and criticized it. If he’d ask for a critique/commentary/etc or something I would have obliged
[quote]qwertyop wrote:
Okay, I’ve adjusted it so that now I consume: 319g of carbs,227.6g of protein ,70g of fat and 2950 calories. How does this look?
Forgot to mention I’ll be taking creatine, multivitamins, flaxseed oil and omega 3 fish oils. At the moment I take 2 capsules a day of the fish oils but is this an adequate amount?
Cheers[/quote]
Not to be one of those people, but the routine seems way out of whack to me… grouping chest, shoulders, and triceps and then giving biceps a day all on their own seems silly considering the bi’s will get worked on the back day as well as having 5 or 6 exercises for one of the smaller muscle groups. If I were you, I’d look at 5/3/1 (and I have), which will let you bulk, build strength and even do some conditioning too.
Also, don’t be so obsessed with limiting yourself to certain calories worth of carbs/fat/protein. Take it by feel. Eat every 2-3 hours, eat clean, and eat till you’re moderately full. You are BULKING, don’t be afraid to put on a few pounds of fat around the edges.
Doesn’t seem quiet a bit enough food you gotta keep your food intake high, for bulking you gotta force your body to grow stuff your face…eat throughout the day in some cases stuff your face til you can’t eat anymore then eat some more…but looks good food wise just double up with snacks and the essentials.
Beef
Milk
Extra Virgin Olive Oil in your protein shakes (2-4 tbsp per shake)
Stop worrying about the numbers so much and just eat. If you’re gaining, keep at it, if you’re not add more of good quality food.[/quote]
X 1,000,000
I don’t understand where all these skinny kids got the idea that they need to “clean bulk” when they weigh under 200Lbs. Pro Bodybuilders have dirtier bulks. You realize how fast you can drop a LOT of fat right? You ever watch biggest loser? On the other hand, it takes YEARS and YEARS to add a good amount of muscle. Until you weigh over 200 Lbs or unless you just start piling on rediculous amounts of fat (i.e. you look like a fatass who doesn’t lift) then ditch the calculators.
Plan on 4-6 meals where you are taking protein, fat and carbs and jamming them down your throat untill you feel like you can’t put another bite in. If you finish your meal and you have room left, make a fucking PB&J sandwich and cram that down. Do this for 2-3 years and don’t even look back.
Again, unless you start to get obese (which you won’t, you’re skinny for a reaosn Mr high metabolism) this is the “FASTEST” way to add quality muscle. Once you crack 200Lbs you will not only look a lot better, but then you could go on a 3 month cut with extra cardio and some light calorie restriction if you think you are carrying too much fat. Then after that, MAYBE you could start calculating all the bullshit you did above.
Recap - normal big bulk diet and then 3 month cut will take you about 3 years to get “big” your way it will take you 6 years or longer and most likley you will never add any appreciable amount of muscle. And while you didn’t state your goals or anything, I’m just assuming most men want to be over 200 Lbs.
Thanks a lot for the advice, but my metabolism is very poor. I run over 60 miles a week and I find it hard to loose b.f. I only ever have carbs for breakfast and yet I still find it hard to lose fat. So tahts basiicaly why I’m reluctant to eat crappyt foods. So yeah, I put on fat very very quickly!
Even with a slow metabolism (which is due in part to your running and lack of muscle) you need to get in more food.
Running even steady state UT2/UT1 (and most people are boarderline AT when they run for lack of pacing) type work as much as your doing is gong to train your aerobic system or AT and not be the most efficient way to lose fat. You may lose weight but your going to burn up as much muscle (slowing your metabolism down) as you are fat most likely.
You can bulk without eating crappy foods.
As you put on more muscle your metabolism is going to get better.
Just chalk the next 6-12 months up as “I’m going to do what it takes to get more muscle and worry about how I look after I have something to work with.” Michaelangelo didn’t sculpt great works of art by taking a small piece of marble and adding more marble on top of it, he worked by taking a huge piece of marble and trimming it down thus making it structurally and aesthetically more beautiful. You need to get your body to be that huge piece of marble first.
I put on fat very quickly, and have a pretty bad intolerance to carbs so I know where you’re coming from but it wasn’t until I spent 24 months bulking from 145 to 215 (lean bulking) that I could really do much about being “super ripped.” Sure at 145 I was skinny due to the amount of work I was doing (competitive rower) but I wasn’t ever ripped because I didn’t have enough muscle to give that appearance. Now I sit at a very lean 185 and look better then I ever have. While at 215 I didn’t look terribly great but I didn’t look bad either, I looked better then I did at 145 for sure.
Stop worrying about the numbers so much and just eat. If you’re gaining, keep at it, if you’re not add more of good quality food.[/quote]
This is what you should listen to. Everyone is going to be different and need different amounts of carbs, protein, fats, calories, etc…
Just start eating good stuff, lift heavy shit, and make adjustments as you go. It may be good to have an idea of how much total food you want to eat, but counting the calories when you weigh under 200 lbs. just seems a bit trivial.
