Greetings all. Right now I’m putting 90% of my concentration into getting my diet where it should be. Since most of you have a lot more experience with bulking than I, I figured it wouldn’t hurt to ask. Essentially, I’m just trying to get the most “bang for the buck” and am interested in doing anything to make my diet plan produce the most optimal results.
I’m 20 years old, currently about 5’11" at 150 lbs. Until recently, all my hard work has only paid off in the form of “slightly more defined, but still tiny, arms and chest.” With that being said, I’m obviously eager to gain some mass and I’ve got my mind set to it. I put together what I think to be a decent starting point to bulk up and have been at it for one week. I’ve managed to put on about seven pounds since last Monday which has motivated me to continue learning all that I can about more bulking techniques.
Here’s a sample daily diet. This is what I’ve been at this past week.
8:30AM - 1 scoop Optimum Whey
9:30AM - 3 whole eggs, 2 slices wheat toast, 2 tbsp natural peanut butter, 1 tablet multivitamin
11:30AM - 2 slices whole wheat bread, 2 tbsp natural peanut butter, 6 oz low-fat yogurt
Training (From 12:00 - 1:15, roughly)
Immediately post-workout - 1 scoop Optimum Whey, 1 capsule BCAA, 1 tablet creatine hydrochloride, 2 slices white bread (for simple carbs)
2:00PM - 8 oz grilled chicken breast, 1 cup brown rice, 1 medium baked potato
4:00PM - 2 slices whole wheat bread, 2 tbsp natural peanut butter, 2 oz almonds
6:00PM - 6 oz salmon, 1 cup brown rice, 1 tablet multivitamin
8:00PM - 5 oz chicken w/ 1/2 cup white rice
10:00PM - 6 oz low-fat yogurt, 1 medium baked potato
Before sleep - 1 scoop Whey, 1 tablet creatine hydrochloride
I’ve also been drinking a gallon of water throughout the day.
I’m aiming for around 3300 calories per day right now. Given my metabolic rate, I’m sure I could shoot much higher and still see very minimal fat gains, but being a classic ectomorph, I have a hard time forcing all the food down. I’m basically looking for any advice about timing of my meals in relevance to insulin sensitivity, or anything else I should be including to make the battle a little easier.
I’ve included all the necessary info I can think of, but if any more is needed, I’d be happy to include it.
Thanks in advance!