This is my bulking diet. What do you think? i’m 6’2 178lb and want to bulk up to 190 hopefully by September.
The gainer that I’m using is muscle juice and i’l be changing it to something better one once i run out. I know for sure i need more than 4k cals to gain weight so that why its a little more than 4k.
I won’t be eating chicken everyday. That will change between steak and fish so i have some kind of variety.
Here it is:
Bulking diet #1
Meal # 1
1 cup of milk
Oatmeal
1 cup of orange juice
Meal # 2
1 cup of milk
1 apple
2 chicken breasts
1 potato
Meal # 3
2 chicken breasts
1 potato
1 cup of broccoli
1 cup of orange juice
Meal #4
1 banana
4 scoops of muscle juice
16 oz of milk
Meal #5
1 Apple
3 eggs
1 slice of bread
1 cup of milk
1/2 cup of pistachios
First thing people are gonna say is to eat more veggies. Also, you could probably redistribute some of your protein into meal 1, which seems to be lacking it. However, your overall protein intake seems fairly high.
I’d probably add a bit more fat. I get like 30-40% of my calories from fat. Maybe I overdo it a bit!? Maybe drizzle some olive oil over that broccoli.
stop taking weight gainer, its full of crap. dont ask me to qualify that but if you are after the opinion of the T-Nation crowd they will tell you to eat real food.
put nuts and oils in there somewhere, these healthy fats will keep your body balanced and healthy and therefore more capable in general.
I personally dont like to go over 200g carbs, but thats mainly because im a former fat boy and dont handle them well.
I think the macro breakdown is fine as a starting point, but I would suggest more fiber, and less saturated fat.
Too much carbs not enough fat.
Meal 1 has little protein.
It’s no where even close to 4500 cals.
Balance of fat types is off.
oh ok… i’ll add some fats in there and more vegies and all. well this is what fitday has told me. so how many calories do u think this is?
today i just checked and i’m not gaining with this diet. and today is teh first time i saw these replays on here so i wasn’t able to apply what u guys said. now this is really weird… i’m eating tons and like i’m not gaining much… maybe my body composition is changeing like i’m gaining a tiny bit more fat and not enough muscle… i dunno.
this just doesn’t make sense… looks like i have to eat 5 k and i’m 179 6 2… this is just weird. about the gainer… i have to take a gainer or i’ll never eat close to 5k. i don’t have the time or money so i was kinda thinking of adding in another shake or something. what do u guys think?
first thing is first. how many cals do u think that is up there and we’ll work up from there. well it doesn’t matter how many really… its just not enough. damn this is hard
I’d be intrested to see what your workouts look like.
But as far as the diet goes, I think you need more calories in protein and lower in the carb %.
I am not familar with Muscle Juice but I would go with Metabloic Drive - Low Carb and take 2 - 3 times per day.
Also, be sure you get enough protein before bed so that your muscles can repair themselves thus giving you bigger gains.
(Granted everyone is different…but just as an example)
I�??m 6’-1" and 180lbs right now and I�??m only taking in 3200 kcals a day and I�??m slowly adding weight.
Just tossing a shitton of food down your gullet WILL make you gain; but having such a gross amount over what your body realistically needs to make good muscular gains will make you store ALOT of it as fat.
-Eat more fruits and vegetables. ORANGE JUICE DOES NOT COUNT. I’ve already had 5 servings today, and I’ve had 2 meals. They’re good for you and you need the fiber.
-I second ditching weight gainer. I used to use Cytogainer and I liked it, but I feel like it’s better if you just add milk to whey protein and you get virtually the same macro breakdown. It’s cheaper and better for you.
-Ditch potatoes for sweet potatoes, and the slice of bread? What the hell? Drop that for some almonds…lowers your carb percentage and increases fat percentage, plus you’ll get in more calories.
[quote]acelement wrote:
-Eat more fruits and vegetables. ORANGE JUICE DOES NOT COUNT. I’ve already had 5 servings today, and I’ve had 2 meals. They’re good for you and you need the fiber.
-I second ditching weight gainer. I used to use Cytogainer and I liked it, but I feel like it’s better if you just add milk to whey protein and you get virtually the same macro breakdown. It’s cheaper and better for you.
-Ditch potatoes for sweet potatoes, and the slice of bread? What the hell? Drop that for some almonds…lowers your carb percentage and increases fat percentage, plus you’ll get in more calories.[/quote]
k … i’ll eat way more fruit and i’ll add some more nuts. the bread is with my eggs… it just tastes good and just normaly goes with it. thats the only reason for the slice of bread.
well if i’m going to take out the gainer… what can i substitute it with… like 2 protien shakes with milk?(keeping in mind that i need to eat more than whats above)
question… how do sweet potatoes taste like? i never had them
[quote]B rocK wrote:
(Granted everyone is different…but just as an example)
I�??m 6’-1" and 180lbs right now and I�??m only taking in 3200 kcals a day and I�??m slowly adding weight.
Just tossing a shitton of food down your gullet WILL make you gain; but having such a gross amount over what your body realistically needs to make good muscular gains will make you store ALOT of it as fat.
[/quote]
as weird as it sounds… .i do need the amount i wrote and a tiny bit more and its only going to be sufficient
[quote]acelement wrote:
\
-Ditch potatoes for sweet potatoes, and the slice of bread? What the hell? Drop that for some almonds…lowers your carb percentage and increases fat percentage, plus you’ll get in more calories.[/quote]
He’s bulking, what the hell is wrong with regular potatoes or bread? Get real.
I have mashed potatoes almost daily and upwards of 8 slices of WW bread a day (though I would prefer slightly less bread).
[quote]cheece2001 wrote:
question… how do sweet potatoes taste like? i never had them
[/quote]
not as good as regular potatoes IMO, but give them a try anyways
sweet potatoes and yams taste really good, but its all personal preference. Just bake them in the oven,
they’re not sugary sweet, but they are definitely more sweet than a white potato which i would consider mild tasting.
And if your full and dont want fruit, just blend it with your protein …real fruit is so much better than juice as many people stated above.
If you really want to keep bread, maybe try ezekiel bread, or at least make sure your not eating white bread in your last meal…thats not really optimal.
Good luck
[quote]cheece2001 wrote:
This is my bulking diet. What do you think? i’m 6’2 178lb and want to bulk up to 190 hopefully by September.
The gainer that I’m using is muscle juice and i’l be changing it to something better one once i run out. I know for sure i need more than 4k cals to gain weight so that why its a little more than 4k.
I won’t be eating chicken everyday. That will change between steak and fish so i have some kind of variety.
Here it is:
Bulking diet #1
Meal # 1
1 cup of milk
Oatmeal
1 cup of orange juice
Meal # 2
1 cup of milk
1 apple
2 chicken breasts
1 potato
Meal # 3
2 chicken breasts
1 potato
1 cup of broccoli
1 cup of orange juice
Meal #4
1 banana
4 scoops of muscle juice
16 oz of milk
Meal #5
1 Apple
3 eggs
1 slice of bread
1 cup of milk
1/2 cup of pistachios[/quote]
From my rough (real rough, just estimated each food item) estimate of your calories, i’d say you are at about 3000 with what you wrote.
It’s definitely not over 4k, unless that Muscle Juice is like 2000 cals.
My suggestion is to look at the nutrition info on the food itself and plug that into fit day, instead of using their pre-calculated information. For things like the apple and OJ and what not you can use fitday for it but try to plug in the actual numbers that you see on the food itself.
ya im’ sure its 4000 calories. for most of the stuff i pluged the info in like the oatmeal and muscle juice…i know for sure its that many cals. but it doesn’t matter cause i still need to eat more i guese. its getting pretty expensive