T Nation

My First Bulk

I have just started my first bulk. My goal is to go from 165-210, then maybe cut. I got my diet from this site, but i think it fits my needs perfectly. Tell me is theres anything that needs improvement.

(7:00)Meal 1-
6 egg whites- 102 cal 1g fat 1g carb 22g prot
Banana Bread Oatmeal- 160 cal 3g fat 29g carb 7g prot
2 Whole Egg- 78 cal 5g fat 1g carb 6g prot

(10:30)Meal 2-
4 oz. Chicken Breast- 183 cal 4g fat 0g carb 34g prot
Broccoli- 54 cal 1g fat 11g carb 4g prot
6 Almonds- 42 cal 4g fat 1g carb 2g prot
Nature’s Own Whole Wheat bread- 50 cal 1g fat 10g carb 4g prot
Kraft Free Singles American Nonfat Cheese- 31 cal 0g fat 3g carb 5g prot

(2:00)Meal 3-
Nature’s Own Whole Wheat bread- 100 cal 2g fat 20g carb 8g prot
Kraft Free Singles American Nonfat Cheese- 31 cal 0g fat 3g carb 5g prot
Fat Free Turkey- 30 cal 0g fat 2g carb 6g prot
Homemade Protein Bar (switch Oats) - 112 cal 2g fat 17g carb 10g prot

(4:30)Meal 4-
2 scoops Whey- 112 cal 2g fat 3g carb 22g prot
1/2 Oats- 150 cal 3g fat 27g carb 5g prot
SKim Milk- 83 cal 0g fat 12g carb 8g prot
Uncle Ben’s Brown Rice- 220 cal 4g fat 41g carb 5g prot

Workout

(6:00)Meal 5-
Sweet Potatoes- 140 cal 0g fat 36g carb 2g prot
Whey- 112 cal 2g fat 3g carb 22g prot
1/2 Oats- 150 cal 3g fat 27g carb 5g prot
SKim Milk- 83 cal 0g fat 12g carb 8g prot
Banana Bread Oatmeal- 160 cal 3g fat 29g carb 7g prot

(8:00)Meal 6-
1.3 tbspoon PB- 130 cal 11g fat 4g carb 5g prot
.66 tbspoon Flax oil- 79 cal 9g fat 0g carb 0g prot
4 oz. Chicken Breast- 183 cal 4g fat 0g carb 34g prot

Grand total- 2765 Calories 71g Fat 294g Carbohydrates 259g Protein

Fat- 23%
Carbs- 39%
Prot- 38%

Oh, and could anyone tell me my bf%? My scale says 20%, but im not sure.

good luck!

i think you could still use more calories. lots of protein is good though as i can see from the totals. good luck though

What is your height and weight?
2700 kcals is very low for someone who is supposedly bulking.
What sort of routine are you using?

im 5’10", 166lbs, and 19% bf. As for a routine, i kind of just go by what my friends are doing, but if anyone know of a good bulking routine for beginners please post it. oh, and should i up my calories? i thought 2700 was a lot!

Get a solid workout. Don’t just do what your friends do, unless you all have the same exact goals! Use the search button for workouts in the upper right hand corner.

[quote]Mustapich wrote:
im 5’10", 166lbs, and 19% bf. As for a routine, i kind of just go by what my friends are doing, but if anyone know of a good bulking routine for beginners please post it. oh, and should i up my calories? i thought 2700 was a lot![/quote]

My friend got his body fat tested at 18.3% several weeks back, and I can guarantee you your body fat is A LOT less than his by looking at your picture. I think your scale is off.

From my understanding, as a rule of thumb, you should try to stay 500 calories (or possibly more) a day above maintenance level. That adds up to an additional 3500 calories per week, which is the equivalent to one pound gained.

2700 calories a day might be low if you are training hard ~4 days a week, especially if you have a fast metabolism and you’re trying to gain 45 lbs.

But don’t take my word for it… still just a beginner myself.

[quote]Mustapich wrote:
im 5’10", 166lbs, and 19% bf. As for a routine, i kind of just go by what my friends are doing, but if anyone know of a good bulking routine for beginners please post it. oh, and should i up my calories? i thought 2700 was a lot![/quote]

it might be a lot for you if you’re not used to eating that much, but my guess is that you’re going to have to up the calories pretty soon. now i know everyone is different, but as a reference point i’m only 5’7" and just shy of 165 lbs. and i’m taking in over 3500 per day.

as far as workouts go, there are a shit ton on this site; search and thou shalt receive. the first one that pops into my mind since you’re a beginner is Starting Strength. Buy the book, do the work, and it’ll deliver results.

[quote]kylec72 wrote:
Mustapich wrote:
im 5’10", 166lbs, and 19% bf. As for a routine, i kind of just go by what my friends are doing, but if anyone know of a good bulking routine for beginners please post it. oh, and should i up my calories? i thought 2700 was a lot!

My friend got his body fat tested at 18.3% several weeks back, and I can guarantee you your body fat is A LOT less than his by looking at your picture. I think your scale is off.

From my understanding, as a rule of thumb, you should try to stay 500 calories (or possibly more) a day above maintenance level. That adds up to an additional 3500 calories per week, which is the equivalent to one pound gained. 2700 calories a day might be low if you are training hard ~4 days a week, especially if you have a fast metabolism and you’re trying to gain 45 lbs.

But don’t take my word for it… still just a beginner myself.[/quote]

Sounds about right… Except I don’t know if I’d say the OP is a LOT less than 18% BF… If 2700 is a lot more than you were eating before, try it, see if you gain weight. If you don’t for a week or two, add more calories, until you are steadily gaining weight. But yeah it does seem low for a bulk.

[quote]Mustapich wrote:
I have just started my first bulk. My goal is to go from 165-210, then maybe cut. I got my diet from this site, but i think it fits my needs perfectly. Tell me is theres anything that needs improvement.

(7:00)Meal 1-
6 egg whites- 102 cal 1g fat 1g carb 22g prot
Banana Bread Oatmeal- 160 cal 3g fat 29g carb 7g prot
2 Whole Egg- 78 cal 5g fat 1g carb 6g prot

(10:30)Meal 2-
4 oz. Chicken Breast- 183 cal 4g fat 0g carb 34g prot
Broccoli- 54 cal 1g fat 11g carb 4g prot
6 Almonds- 42 cal 4g fat 1g carb 2g prot
Nature’s Own Whole Wheat bread- 50 cal 1g fat 10g carb 4g prot
Kraft Free Singles American Nonfat Cheese- 31 cal 0g fat 3g carb 5g prot

(2:00)Meal 3-
Nature’s Own Whole Wheat bread- 100 cal 2g fat 20g carb 8g prot
Kraft Free Singles American Nonfat Cheese- 31 cal 0g fat 3g carb 5g prot
Fat Free Turkey- 30 cal 0g fat 2g carb 6g prot
Homemade Protein Bar (switch Oats) - 112 cal 2g fat 17g carb 10g prot

(4:30)Meal 4-
2 scoops Whey- 112 cal 2g fat 3g carb 22g prot
1/2 Oats- 150 cal 3g fat 27g carb 5g prot
SKim Milk- 83 cal 0g fat 12g carb 8g prot
Uncle Ben’s Brown Rice- 220 cal 4g fat 41g carb 5g prot

Workout

(6:00)Meal 5-
Sweet Potatoes- 140 cal 0g fat 36g carb 2g prot
Whey- 112 cal 2g fat 3g carb 22g prot
1/2 Oats- 150 cal 3g fat 27g carb 5g prot
SKim Milk- 83 cal 0g fat 12g carb 8g prot
Banana Bread Oatmeal- 160 cal 3g fat 29g carb 7g prot

(8:00)Meal 6-
1.3 tbspoon PB- 130 cal 11g fat 4g carb 5g prot
.66 tbspoon Flax oil- 79 cal 9g fat 0g carb 0g prot
4 oz. Chicken Breast- 183 cal 4g fat 0g carb 34g prot

Grand total- 2765 Calories 71g Fat 294g Carbohydrates 259g Protein

Fat- 23%
Carbs- 39%
Prot- 38%

Oh, and could anyone tell me my bf%? My scale says 20%, but im not sure.

[/quote]
Damn man why do people see the need to break down their food into %'s and shit its so annoying, unless your at the pro level i dont see the need to do this. If you are trying to gain weight, eat 6x a day taking in 1.5g of protein per pound of body weight and take in a lot of carbs.

Get in around 3200calories to start then up it if need be. when i see someone write for meal 2 “6 Almonds- 42 cal 4g fat 1g carb 2g prot” i just laugh at how ridiculous that is.

[quote]jck524 wrote:
Mustapich wrote:
when i see someone write for meal 2 “6 Almonds- 42 cal 4g fat 1g carb 2g prot” i just laugh at how ridiculous that is. [/quote]

Exactly what i thought when i saw that you are skinny eat alot 6 times aday 2700 calories is pretty low for a bulk but try it and if you gain weight stay if you dont up it.

[quote]iamthewolf wrote:
Mustapich wrote:
im 5’10", 166lbs, and 19% bf. As for a routine, i kind of just go by what my friends are doing, but if anyone know of a good bulking routine for beginners please post it. oh, and should i up my calories? i thought 2700 was a lot!

it might be a lot for you if you’re not used to eating that much, but my guess is that you’re going to have to up the calories pretty soon. now i know everyone is different, but as a reference point i’m only 5’7" and just shy of 165 lbs. and i’m taking in over 3500 per day.

as far as workouts go, there are a shit ton on this site; search and thou shalt receive. the first one that pops into my mind since you’re a beginner is Starting Strength. Buy the book, do the work, and it’ll deliver results. [/quote]

This. Starting Strength, or any other strength based program which focuses on squats, deadlifts and benchpresses, plus lots of food. I wouldn’t hurt you to add a half gallon of milk to your diet, if you aren’t lactose intolerant.

“Starting Strength” will give you the results you want.

Squat every workout and count your calories.

Lift, Eat, Sleep, and Good luck!

I don’t think 2700 is enough cal for a good bulk , especially if your working out more than 4 times a week. I’m 6 ft 190lbs, do zero cardio and I couldn’t gain weight at 2800 calories a day for the last month (I keep track on fitday). So don’t waste time like I did, shoot for at least 3200-3500.

I can believe your bodyfat is 18%. You don’t have any muscle on your frame an look flabby (no offense). I’m at about 15%(omron and caliper tested) in this picture:

Thanks for all the advice. I think im going to up my cals to 3250- 3500. does anyone know of a easy to follow diet in that range?

[quote]Mustapich wrote:
Thanks for all the advice. I think im going to up my cals to 3250- 3500. does anyone know of a easy to follow diet in that range?[/quote]

You don’t need to get a whole new diet to add some calories. Drink some milk or just simply eat more of the food you are already eating and you got your extra calories.

Add some olive oil to stuff. 5 tablespoons will give you a whopping 600kcals.

You have to figure out a way to add in more calories. Throw in some peanut butter with your shakes that why you are getting in some healthy fats. Peanut butter is great cause its high in calories, protein, monounsaturated and polyunsaturated fats.

Your breakfast should be bigger too. Try 5 eggwhites and 5 whole eggs. Also with your second meal take in 8oz to 10oz of chicken. Remember your bulking. Your calories should be up around 3500. These are just some suggestions to get your calories high enough and protein intake high enough.

The nutritional info you have for two whole eggs is only for one egg.

I agree that 2700 is low for a bulk. I am roughtly the same size as you (5’11" 160 lbs)and I am bulking with about 3200-3500 calories a day and gaining about a pound a week. Granted I am quite a bit leaner than you (no offense) so I might need more calories than you, but you should still probably consider adding more calories.

[quote]sam_sneed wrote:
I don’t think 2700 is enough cal for a good bulk , especially if your working out more than 4 times a week. I’m 6 ft 190lbs, do zero cardio and I couldn’t gain weight at 2800 calories a day for the last month (I keep track on fitday). So don’t waste time like I did, shoot for at least 3200-3500.

I can believe your bodyfat is 18%. You don’t have any muscle on your frame an look flabby (no offense). I’m at about 15%(omron and caliper tested) in this picture:


[/quote]

Not 15. At most 10. Typo?