Bulking Diet - SuperiorMuscle.com

Chadd77 · #1 01-30-06, 10:50 AM

Getting ready to put some weight on. Please let me hear some feedback on this diet.

Meal 1:6:00am
10 egg whites w/ 1 yolk scrambled
1 cup oatmeal
Shake (1 scoop protein)

Meal 2: 9:00am
2 slices whole wheat bread
1 can tuna
Shake (2 scoops)

Meal 3: 12:00pm
Chicken (12oz)
Brown rice (1 cup)
Green vegy (1 cup)
1 Tablespoon nat. PB

Meal 4: 3:30pm
Chicken (12oz)
Brown rice (1 cup)
Green vegy (1 cup)
1 Tablespoon nat. PB

Meal 5: 6:30pm
Post Workout Shake

Meal 6: 7:30pm
Top round steak (16oz)
Brown rice (1 cup)
1 cup green vegy
1 Tablespoon nat. PB

Meal 7: 10pm
Shake (2 scoops protein, 2 tablespoons of nat PB, ½ cup oats)

ROCKILLER · #2 01-30-06, 11:06 AM

I dont have any particular advice but it would be helpful for you and the people advising you to figure out the totals of protein, calories, etc. especially in relation to your BMR.

BBAddict · #3 01-30-06, 11:33 AM

Quote:

Originally Posted by ROCKILLER

I dont have any particular advice but it would be helpful for you and the people advising you to figure out the totals of protein, calories, etc. especially in relation to your BMR.

It appears that the protein is a bit on the excessive side. Hard to say for sure without seeing macronutrient breakdown, but IMO, 1.5-2x your bodyweight in lbs is the most grams of protein that your body as a chance at utilizing.
Meal 7 would be best as casein protein.

Chadd77 · #4 01-30-06, 01:00 PM

Quote:

Originally Posted by BBAddict

It appears that the protein is a bit on the excessive side. Hard to say for sure without seeing macronutrient breakdown, but IMO, 1.5-2x your bodyweight in lbs is the most grams of protein that your body as a chance at utilizing.
Meal 7 would be best as casein protein.

Yeah I know what you mean but it seems damn hard to keep the calories so high when eating clean. I'll try and get the macronutrient breakdown.

fog_hat1981 · #5 01-30-06, 01:04 PM

Quote:

Originally Posted by Chadd77

Yeah I know what you mean but it seems damn hard to keep the calories so high when eating clean. I'll try and get the macronutrient breakdown.

Get the breakdown along with your BMR and I'll try to give you my two cents tonight.

I've been up almost 30+ hours now and it looks like I have to go to my English class in a few hours despite the fact that I'm dead on my feet. I'm sure I'll catch another wind here before too long...

Chadd77 · #6 01-30-06, 01:23 PM

Quote:

Originally Posted by fog_hat1981

Get the breakdown along with your BMR and I'll try to give you my two cents tonight.

I've been up almost 30+ hours now and it looks like I have to go to my English class in a few hours despite the fact that I'm dead on my feet. I'm sure I'll catch another wind here before too long...

lol - I saw your post saying you just got back from Vegas. I know the feeling brother. No time to sleep while you are there. Great city!! I have been there 4 times now.

I'll try to post (soon) the breakdown along with my BMR. Thanks!

Control · #7 01-30-06, 08:12 PM

Quote:

Originally Posted by Chadd77

Getting ready to put some weight on. Please let me hear some feedback on this diet.

Meal 1:6:00am
10 egg whites w/ 1 yolk scrambled
1 cup oatmeal
Shake (1 scoop protein)

Meal 2: 9:00am
2 slices whole wheat bread
1 can tuna
Shake (2 scoops)

Meal 3: 12:00pm
Chicken (12oz)
Brown rice (1 cup)
Green vegy (1 cup)
1 Tablespoon nat. PB

Meal 4: 3:30pm
Chicken (12oz)
Brown rice (1 cup)
Green vegy (1 cup)
1 Tablespoon nat. PB

Meal 5: 6:30pm
Post Workout Shake

Meal 6: 7:30pm
Top round steak (16oz)
Brown rice (1 cup)
1 cup green vegy
1 Tablespoon nat. PB

Meal 7: 10pm
Shake (2 scoops protein, 2 tablespoons of nat PB, ½ cup oats)

Looks great to me. I would add 1 tblespoon of extra virgin olive oil to your 9:00 shake and your bedtime shake and instead of 10 egg whites for breakfast eat 6 whole eggs.

Lmg2701 · #8 01-31-06, 09:41 AM

I'd throw ginger root in there before your meals and add some Vit. C for breakfast and post workout.

I think some meals have a bit too much protein, if you're talking about 12oz of cooked chicken you're looking at roughly 84 grams of protein right there.

I'd also change the wheat bread to sourdough or pumpernickel (but that's just me, they have a lower glycemic index than wheat).

If you're worried about total caloric intake then just add some more clean carbs somewhere.

Curls4dGirls · #9 02-01-06, 05:56 AM

I've found that I get better results when I mix up my carbs a little. So, throughout the day, I'll try to mix it up between brown rice, sweet potatoes, and oats. I'd also substitute flax for natty pb on a couple of those meals.

As others said ... too much protein. I go with 2X weight when bulking.

Everything else looks good.

shortz · #10 02-01-06, 03:45 PM

If you don;t get sick of the hicken and shakes, I think it looks ok. I agree though, add some Olive oil in there too.

fog_hat1981 · #11 02-01-06, 05:28 PM

My suggestions are in red...

Quote:

Originally Posted by Chadd77

Getting ready to put some weight on. Please let me hear some feedback on this diet.

Meal 1: 6:00am

Shake (2 Scoops of Protein)

Meal 2: 7:00am

10 egg whites w/ 1 yolk scrambled
1 cup oatmeal

Meal 3: 9:00am
2 slices whole wheat bread

I would make this something more along the lines of either Ezekial bread if you insist on having a sandwich or substituting the bread with a sweet potatoe, rice, oats etc

1 can tuna
Shake (2 scoops)

No shake - bump up the tuna if you want some extra protein

Meal 4: 12:00pm
Chicken (12oz)
Brown rice (1 cup)
Green vegy (1 cup)
1 Tablespoon nat. PB

I wouldn't introduce fats this early into the day even if you're not worried about staying on a clean diet. Take fish body oils etc if you're worried about essential fats but I wouldn't want the PB do slow down my metabolism that much at every meal for the rest of the day.

To ensure that you're still bulking I would just bump your rice up to 2 cups.

Meal 5: 2:30pm
Chicken (12oz)
Brown rice (1 cup)
Green vegy (1 cup)
1 Tablespoon nat. PB

Same idea as above.

Meal 6: 3:30pm or 4:00pm (a half an hour to a full hour before your workout)

One scoop of protein and 1/2 a cup of oats.

Meal 7: 6:30pm
Post Workout Shake

Meal 8: 7:00pm
Top round steak (16oz)
Brown rice (1 cup)
1 cup green vegy
1 Tablespoon nat. PB

I think I would cut this to 8oz of steak and use the other 8oz for your next meal.

Meal 9: 9:00pm

Same as the above only without rice and use some types of fats (either olive oil etc) in when you cook your meat and vegetables.

Meal 10: 10:30pm

Shake (2 scoops protein, 2 tablespoons of nat PB, ½ cup oats)

If you can I would go with solid foods but use casein if you have to use a powder.

Even though you may not care whether or not you want to eat clean I think that this will give you good results. Also, I would liberally throw a cheat meal a day in if you don't care about some extra weight and are just looking for additional calories. Maybe something from a value menu somewhere in the evening if you would like.

My two cents...

P.S. That last paragraph is worded really strange so just make of it what you can - sorry.

zed · #12 02-01-06, 08:49 PM

at wat time of the day would be a good time to introduce fats into the diet?

fog_hat1981 · #13 02-01-06, 08:59 PM

Quote:

Originally Posted by zed

at wat time of the day would be a good time to introduce fats into the diet?

Someone would probably have to look at your diet and training program...

zed · #14 02-02-06, 06:52 AM

i posted it in nutrition...my training is 4days a week 2 on one off2 on...3wu sets then one set to total failure per exercize...4-5 exercizes a bodypart

Chadd77 · #15 02-02-06, 09:18 AM

Hey zed don't highjack my thread jackass. Only kidding brother.

fog hat1981- thanks for your reply. Your suggestions make a lot of sense and I'll definitely take them into consideration when i start my diet on Monday. Not sure about a cheat meal everyday. I'm definitely going to throw one in there from time to time but not everyday. Again, thanks for your suggestions.

fog_hat1981 · #16 02-02-06, 09:46 AM

You don't have to cheat if you don't want - it's just an additional 1000 calories a day in one meal if you need it. I view a clean 5000 calorie diet as a job in and of itself, so if you want to hit 6000 calories a couple of days a week by eating a few cheat meals I view it as alright - IMO.

zed · #17 02-02-06, 12:33 PM

chad how couldnt u want to cheat lol thats my favorite part of the day...then the worst part of the day is 30mins after lol

Chadd77 · #18 02-02-06, 01:04 PM

I'm sure I'll throw in a cheat meal now and again but not sure about everyday. Eating that many clean calories does suck. Too much damn food! The shit we put ourselves through...