T Nation

Advice On My Bulking Diet


#1

Hi, this is my first post here on T-Nation, but I have been reading for a long time and getting lots of good info from here.

I recently started trying to put on some muscle and wanted to get some comments on my current eating plan.

I am 6'1" and 152 lbs, down from 240 a little over a year ago.

7:00 am
Oatmeal 1/3 cup 150 cal

Omlette
100ml egg whites 50 cal
1 whole egg 75 cal
1/4 cup salsa 35 cal

Natural PB 1 tbsp 100 cal

Water 1 litre

10:00 am
Cottage Cheese 125 g (1/2 cup) 90 cal
Plain 2% Yog 125 g 80 cal
All bran buds 30 g 110 cal

Water 1/2 litre

or

1 Myoplex original shake 280 cal

12:30 pm
Quinoa 1/4 cup 168 cal
Turkey breast 250 g 250 cal
Brocolli 1 cup 60 cal
Water 1 litre

3:00 pm
Cottage Cheese 125 g (1/2 cup) 90 cal
Plain 2% Yog 125 g 80 cal
All bran buds 30 g 110 cal

Water 1/2 litre

or

1 Myoplex original shake 280 cal

6:00 pm
Quinoa 1/4 cup 168 cal
Turkey breast 250 g 250 cal
Brocolli 1 cup 60 cal
Water 1 litre

9:00 pm
Cottage Cheese 1/2 cup 90 cal
Plain yogurt 1/4 cup 40 cal
Cashews 10 g 60 cal
Almonds 10 g 60 cal

Water 1/2 litre

This works out to roughly 2181 calories per day.

For my workouts I do 10 minutes of running, cycling between 7 and 9 mph before and after I lift.

For my lifting I do six sets with reps going 12, 10, 8, 6 ,12, 12. After 2 sets I 5 lbs more weight.

I take 25 second rests between sets, except for the final 2 of 12 where i take no rest.

Monday
Dumbell flyes
Currently going from 25lbs up to 35 lbs.

Tap squats
From 40 up to 50(80 to 100 total)in each hand. (I work-out at home and only have dumbells)

Upper body Crunch
150 broken into 3 sets of 50 with a 30 second break.

Tuesday
Dumbbell rows
From 35 up to 45, take rest after doing both sides

Stiff Leg Deadlift
From 40 to 50 ( 80 to 100 total) in each hand.

Lateral flexion/extension
From 25 to 35 no rest between sets.

Wednesday
Rest Day

Thursday
DB Chest Press
From 35 up to 45

Dumbell Lunge
From 30 up to 40. Rest after set is done for both legs.

Lower body crunch
150 broken into 3 sets with 30 second rest.

Friday
DB Shoulder Press
From 30 up to 40.

DB Pullover
From 35 up to 45 lbs.

Upper body twists
150 broken into three sets with 30 second break between

Saturday
Standing bicep curls
From 25 up to 35.

Lying tricep extension
From 10 up to 17.5 (20 to 35 total) in each hand.

Double Crunch
150 broken into 3 sets of 50 with 30 second rest between.

Sunday
8 kilometer run between 7 and 9 mph.

Thanks in advance for any help or advice you have.

Mike


#2

Calculate up all of your numbers.


#3

2200 cals. is wayyyy to low to bulk. Find a calorie calculator and find out your needs and adjust according to your results. You need more of basically every macro.

For your program, it's ok, I just kind of skimmed it but I would find a program off here from CW or any of the other great others.


#4

more calories more protein


#5

Thanks for the quick advice guys. I will take your suggestions and make some changes and update.

Mike