Hey guys, seeing as I no longer work out at home and can lift heavy weights and work my legs for once I figured a bulk was in order to pack on as much size as possible.
A great user on here sent me a TNation article about bulking, specifically calling for me to not just eat shit loads of bad food and put on copious and unnecessary amounts of body fat, but eat just at the point of being in a calorie surplus.
I am currently 170 pounds. The article said to times my body weight by 18 which comes out at around 3100 calories.
Well I have managed that today but could not stick to my usual macros of 40p/40c/20f
I ended up at forty one percent carbohydrate, 31 percent protein and 28 percent fat.
Surely this is not the end of the world when bulking, lots of carbohydrate, 269 grams of protein and a good amount of fat 107g, mostly unsaturated.
My diet goes like this.
Morning is 3 rounds of bread with four large whole eggs fried with one spoon of olive oil to make “eggy bread”
Post workout is a 3 scoop whey protein shake and a glass of milk and apple with daily creatine supplementation.
Lunch is 100g of chicken and 75g of rice with half a spoon of oil.
dinner is 100g of chicken and 150g of rice.
snack couple of hours before bed is 50g of almonds with caesin triple scoop shake and multivitamins and fish oil.
Any help with this would be great, never done this before.
Your relying on supplements alot not exactly a bad thing but I would gravitate towards actual whole foods example instead of having all the casien have a cup in a half of lowfat cottage cheese with your almonds mixed in around 50g of mainly casien protein and in my opinion is better than all the supps plus you will feel Fuller and not wake up completely starving and its much much cheaper in the long run.
Also there is a incredible lack of vegetables not sure if you did this on purpose but I would fix it and its easy. With as much chicken and rice as you are eating take some peppers, brocolli, and zucchini and make a stir fry type meal. Its much more interesting than just chicken and rice and your body will appreciate it.
Last thing why have double the amount of carbs at night as aposed to lunch. I would switch them as it sounds like you some what worried about fat gain I would limit Carb intake later in the evening. Not ELIMINATE just limit.
Thank you reed, that helps alot, will make sure to throw some veg in with each meal. the reason for the supplements is because I have them already and am strapped for cash until payday, which means for now I am having to use the shakes as a last resort.
once I have some money I will be adding more quality food, purse strings a bit tight and what not right now buddy.
Hey man trust I am not exactly raking in cash right now either which is why honestly once the supps run out its cheaper to me anyway to just rely on food. But good luck.
depends, if you plan on frying with it it is best to buy olive oil, if you are going to be drizzling it on your salad or meals in general buy extra virgin olive oil.
Thee extra virgin is cold pressed and will burn when heated up, though i still use it with no bad taste, the regular olive oil is the olives being pressed a second time with heat to extract a less pure oil. either way it tastes good and is mostly non saturated.
[quote]Chopatoua wrote:
depends, if you plan on frying with it it is best to buy olive oil, if you are going to be drizzling it on your salad or meals in general buy extra virgin olive oil.
Thee extra virgin is cold pressed and will burn when heated up, though i still use it with no bad taste, the regular olive oil is the olives being pressed a second time with heat to extract a less pure oil. either way it tastes good and is mostly non saturated.[/quote]
Yea I was just trying to get some healthy fat out of them.
[quote]chobbs wrote:
Stupid, stupid question I know…but I bought olive oil, and have no clue how to use it. Do you just drizzle it on top or what?[/quote]
add a shot to protein drinks apart from post workout. Slop it on foods like pizza.
Good God I wish I was not such endomorph type of body style do you now what would happen if I put olive oil on foods like that I would b huge in no time… not the good kind huge like the i can’t find my dick under my belly huge.
[quote]chobbs wrote:
Stupid, stupid question I know…but I bought olive oil, and have no clue how to use it. Do you just drizzle it on top or what?[/quote]
add a shot to protein drinks apart from post workout. Slop it on foods like pizza.[/quote]
Extra virgin or just regular?
Sometimes i just drink shots of olive oil straight. Occasionally this burns my throat, not exactly fun. Recon the oil sometimes isn’t as pure as they say it is hey!
[quote]chobbs wrote:
Stupid, stupid question I know…but I bought olive oil, and have no clue how to use it. Do you just drizzle it on top or what?[/quote]
add a shot to protein drinks apart from post workout. Slop it on foods like pizza.[/quote]
Extra virgin or just regular?[/quote]
From a practicality/calorie/nutritional standpoint, you can use either.
Extra Virgin has more flavor and burns at a lower temperature than ‘plain’ olive oil. It adds good flavor to (some) pizzas, and is the one I use for dipping bread into.
In a shake, I’d go with ‘plain’ olive oil, mainly because it has less flavor.
This analogy may help:
Regular olive oil is like the cheap whiskey you use in a mixed drink – you don’t care a whole lot about its flavor, but it’s good enough for the drink
Extra Virgin olive oil is like the premium whiskey you drink on its own – you care about the flavor, and it would be a waste to mix it in something where you couldn’t really taste the nuances
Just take the olive oil as a shot and chase it down with some orange juice. Why put it in your shake and have to endure the disgusting taste with each and every sip?
[quote]flch95 wrote:
Just take the olive oil as a shot and chase it down with some orange juice. Why put it in your shake and have to endure the disgusting taste with each and every sip?[/quote]
Once again furthering my “regular olive oil is like cheap whiskey” analogy
[quote]chobbs wrote:
Stupid, stupid question I know…but I bought olive oil, and have no clue how to use it. Do you just drizzle it on top or what?[/quote]
add a shot to protein drinks apart from post workout. Slop it on foods like pizza.[/quote]
Extra virgin or just regular?[/quote]
This analogy may help:
Regular olive oil is like the cheap whiskey you use in a mixed drink – you don’t care a whole lot about its flavor, but it’s good enough for the drink
Extra Virgin olive oil is like the premium whiskey you drink on its own – you care about the flavor, and it would be a waste to mix it in something where you couldn’t really taste the nuances[/quote]
This helped quite a bit actually !
[quote]chobbs wrote:
Stupid, stupid question I know…but I bought olive oil, and have no clue how to use it. Do you just drizzle it on top or what?[/quote]
add a shot to protein drinks apart from post workout. Slop it on foods like pizza.[/quote]
Extra virgin or just regular?[/quote]
EVOO if within budget, but not that big a deal either way
[quote]Mr Stern wrote:
Sometimes i just drink shots of olive oil straight. Occasionally this burns my throat, not exactly fun. Recon the oil sometimes isn’t as pure as they say it is hey![/quote]
Do you have problems with shots of olive oil? I tried that once years ago. After my first trip to the bathroom, I never did it again.
OP, I would eat more chicken and rice in your lunch and dinner meals. Or substitute rice at dinner for potatoes for some variety. It doesn’t seem like you’re getting quite enough calories, but that’s just me lazily looking over your diet. Then again, your avatar leads me to believe that you know you’re own body well
