T Nation

Feedback on My Bulk Diet

How does my diet look? I’m 18 6’3 and 180

I wake up, 10 gr BCAA first thing, shower and cook.

Meal 1 - 2 whole eggs, 8 whites, 60gr oats.

Meal 2 - 50gr whey isolate, 60 gr oats, tbsp natural PB(20gr)

Meal 3 - 6oz chicken breast(cooked weight), 50gr brown rice, 1/4 cup almonds

Meal 4 - same as 2

Pre workout(30 mins) - 25 gr WMS, 10gr BCAA, 5 gr crea mono, 3 gr beta alanine.

10 gr BCAA during workout

Post workout - 50gr WMS, 10 gr BCAA, 5 gr crea mono, 3 gr beta alanine

Post post workout(30mins) - 25 gr whey isolate

Meal 5 - 6oz 90/10 beef, sweet potato

Meal 6 - 7oz haddock, 1 tbsp olive oil

Macros are 313/253/85 = 3250 calories, and i don’t count BCAAs to calories.

How does this look for a clean bulk??

[quote]jehovasfitness wrote:
Lke RSG said, I would throw in about 10 servings of fruit (about 100 cals each), and that will put you around the amount of calories needed to gain. Or start lower (but I don’t see 3200 causing weight gain) and assess from there.

A little more healthy fats wouldn’t be a bad idea either :shrug:[/quote]

You won’t agree with me on this but i don’t like fruit as a carb source. And yeah i’m eating veggies too, forgot to mention that.

After reading Thibs article on bulking i decided to do a clean bulk and not gain more than 2-3 pounds a month, and i’m gonna start with around 3300 and work my way up from there.

And i think i’m eating enough healthy fats, i’m eating omega 3 eggs btw.

Again, I agree with the other two. I’d add at least another 1,000 calories or so. It looks like you’re trying to bulk as cleanly as possible, so fruit isn’t a bad idea.

[quote]Beazt wrote:
jehovasfitness wrote:
Lke RSG said, I would throw in about 10 servings of fruit (about 100 cals each), and that will put you around the amount of calories needed to gain. Or start lower (but I don’t see 3200 causing weight gain) and assess from there.

A little more healthy fats wouldn’t be a bad idea either :shrug:

You won’t agree with me on this but i don’t like fruit as a carb source. And yeah i’m eating veggies too, forgot to mention that.

After reading Thibs article on bulking i decided to do a clean bulk and not gain more than 2-3 pounds a month, and i’m gonna start with around 3300 and work my way up from there.

And i think i’m eating enough healthy fats, i’m eating omega 3 eggs btw.[/quote]

Fine - start with where you are.

If you are not gaining enough weight then add more food, if you end up gaining weight too quickly I’d rather throw in some cardio 2-3x a week instead of cutting food down.

This could help with recovery, keep your metabolism up and burn off some excess calories.

I’m guessing you want a “clean bulk” because you are prone to gaining fat quite easily - or you used to be fat?

[quote]rsg wrote:
Beazt wrote:
jehovasfitness wrote:
Lke RSG said, I would throw in about 10 servings of fruit (about 100 cals each), and that will put you around the amount of calories needed to gain. Or start lower (but I don’t see 3200 causing weight gain) and assess from there.

A little more healthy fats wouldn’t be a bad idea either :shrug:

You won’t agree with me on this but i don’t like fruit as a carb source. And yeah i’m eating veggies too, forgot to mention that.

After reading Thibs article on bulking i decided to do a clean bulk and not gain more than 2-3 pounds a month, and i’m gonna start with around 3300 and work my way up from there.

And i think i’m eating enough healthy fats, i’m eating omega 3 eggs btw.

Fine - start with where you are.

If you are not gaining enough weight then add more food, if you end up gaining weight too quickly I’d rather throw in some cardio 2-3x a week instead of cutting food down.

This could help with recovery, keep your metabolism up and burn off some excess calories.

I’m guessing you want a “clean bulk” because you are prone to gaining fat quite easily - or you used to be fat?[/quote]

The reason why i want to clean bulk is that last time i overbulked, i ate just everything in sight and lots of whole milk and shit. I went gained 50pounds in one year, sure added lot of muscle but also a lot of fat. I have been cutting for about 3 months now and i’m finally lean again. Don’t wanna overdo it again.

My plan is to bulk cleanly until nov-dec 2009 and then start dieting for the nationals in Iceland in april 2010.(only 2 shows per year over here, sucks).

I won’t be the biggest guy there so i’m gonna be the best conditioned and i think a key to that is to stay fairly lean in the offseason. And I’m very motivated to do this, i cook all my meals for the week on sundays and store, every meal on time and one cheat meal a week, and i have given up drinking and all that shit also.

Thanks for the suggestions, very well appreciated.

this was supposed to be posted earlier, but there was an error earlier, though I see you quoted me, lol

as for you saying you’re not a fan of carbs from fruit, why is that? it’s not so much about the carbs, but the added calories for bulking and let’s not forget overall health

Lke RSG said, I would throw in about 10 servings of fruit (about 100 cals each), and that will put you around the amount of calories needed to gain. Or start lower (but I don’t see 3200 causing weight gain) and assess from there.

A little more healthy fats wouldn’t be a bad idea either :shrug:

Looks good except for the no fruit thing. You also said youre eating veggies but don’t list them, don’t forget about them. I would definitely add some fruit in there, atleast some after you lift to restore liver glycogen. I don’t remember the source but I remember reading that you’re not fully anabolic if liver glycogen is empty. This may be wrong, but still, you’re bulking… not only can you can afford some fruit, its good for you.

What did you do to find how many calories you need?

I want to clean-bulk too, but I’m not sure.

[quote]Deathcereal wrote:
What did you do to find how many calories you need?

I want to clean-bulk too, but I’m not sure.[/quote]

Get a rough estimate, then trial and error is the only way to find out.

[quote]Beazt wrote:
How does my diet look? I’m 18 6’3 and 180

I wake up, 10 gr BCAA first thing, shower and cook.

Meal 1 - 2 whole eggs, 8 whites, 60gr oats.

Meal 2 - 50gr whey isolate, 60 gr oats, tbsp natural PB(20gr)

Meal 3 - 6oz chicken breast(cooked weight), 50gr brown rice, 1/4 cup almonds

Meal 4 - same as 2

Pre workout(30 mins) - 25 gr WMS, 10gr BCAA, 5 gr crea mono, 3 gr beta alanine.

10 gr BCAA during workout

Post workout - 50gr WMS, 10 gr BCAA, 5 gr crea mono, 3 gr beta alanine

Post post workout(30mins) - 25 gr whey isolate

Meal 5 - 6oz 90/10 beef, sweet potato

Meal 6 - 7oz haddock, 1 tbsp olive oil

Macros are 313/253/85 = 3250 calories, and i don’t count BCAAs to calories.

How does this look for a clean bulk??[/quote]

While I’m a little heavier than you, I was at one time 6’3" 175lbs. 3250 calories isn’t going to get you very far. That’s pretty conservative, even for a clean bulk. Maybe give it a few weeks, asses the situation, and probably add calories from there. My activity level is through the roof, but the scale doesn’t budge until I’m over 4000 calories a day.

The problem I see with shooting for 2-3lbs a month is you are waiting a whole month to measure gains. I can fluctuate 5lbs on a given day from water, glycogen, stomach content, etc. What if in a month you notice 2lb gain … wait, I mean, how can you notice a 2lb gain?

If you are that paranoid about fat gain, shoot for 2lb/wk. In a month, you’ll have gained 8lbs. If you decide after awhile that you gained too much fat, you would have only put on a few extra pounds.

I’m 6’1, around 185ish, eating about 4,000 cals a day trying to gain and I am not even gaining that quickly, and the only activity I get is from the gym. I say increase the cals.