Diet Check

Diet and Nutrition
1

Hi, would this be a sutible bulking diet to someone who is attempting minimal fat gain.

Meal 1
eggs + cheese

Meal 2 (1 hour pre workout)
oats/blueberries/turkey

Meal 3 (Post work out)
Strawberrie/banana/2 sccops of whey

Meal 4 sweet potato / veg / beef

Meal 5 chicken + nuts

Meal 6 tuna+mayo

On none lifting days Meal 2 / 3 will be turkey + nuts and whey protein + olive oil. And meal 4 will be the same (potato+veg+meat)

Be eating at a calorie surplus. 250+ cals on each day.

Supplements include
whey protein (as mentioned)
Fish oil (aprox 12g a day)
Creatine
Beta-alaine (sp?)
ZMA at night.
Multi vit in morning
Extra vit C during day.

thnx for input.

2

You are trying to bulk on this diet? Have you actually figured out the cal you are intaking?

To me it looks like you are not eating anywhere near enough, that looks very close to what I was eating to cut bodyfat of 30lb in 4 months.

3

Be more specific in the amounts of food you’re eating. For example, there’s a fairly big difference between 2 eggs + 1oz cheese and 6 eggs + 3oz cheese.

4

Some thoughts:

I would probably put the pre-workout meal a little bit further from the workout if you are going to be eating whole foods. Maybe an hour and a half to two hours pre-workout. That will give it a bit more time to digest but still probably won’t be completely digested.

I would not have the strawberries/banana immediately post workout. You want that shake to digest as fast as possible and fiber is just going to slow that down. Also, the fruit sugar is not going to give you the same insulin spike as other sugar will.

Like others have said I think you may not be eating enough though it is a bit hard to tell since you don’t give specific quantities.

Also I think you should be having more veggies in there.

5

Small point. Switch the beef and turkey around.

Red meat is better pre-workout. It is rich in tyrosine (it causes an increase in dopamine levels i.e. stimulating).

Turkey is better post-workout. It will cause an increase in serotonin levels i.e. calming.

6

As far as Im concerned you need more than a 250 calorie surplus to build muscle. I understand theres a lot of literature around this website and alot of forum topics surounding Clean Bulking, which I do beleive in to a degree! But in my oppinion your gona need at least 500-750 calorie surplus!

From my understanding under the best situation you can gain 1 pound of lean muscle tissue per week. Now gaining 1 pound of muscle tissue is, more calorie costly than gaining 1 pound of fat! So aim for a 750 calorie surplus per day!

Note: This is what works well for me but I am a clasic Ecto so try it out and see how your body reacts!

Good luck!
Dave