today I had-
bf-oatmeal cereal + apple+ 3 eggs (1 white)
10am- 4 brown brea slices + 2 turkey slices and 2 fat free cheese slices
1pm- 2 ups of milk, can of tuna, yogurt, 5 cherry tomatos and fat free cheese slice
4pm-apple (was out couldnt eat anything else)
7pm- 1 chicken breast + vegetable salad with olive oil
10pm- 2 fish portions+ 1 turkey slice , 1 fat free cheese slice
cals: 2510, carbs 213g, prot 217g, fats 83g)
DIET:
calorie maintenance is 2600 cals daily. I have been mostly cutting eating about 2000 cals daily with very few carb intake (20% out of the whole 2000cals).
Now..are these figures right: (after loooking at bodybuilding.com ratios)
I need 3100+ cals daily to bulk (500 cals surplus from 2600)
Out of those 3000 cals I should devote:
AT LEAST 147g of protein (but i am going to take at least 200g)
441g of carbs
72g of fats
-for how much time do I bulk? (weeks/months)
-are there any specific eating timetables I should see, as in waht to eat for breakfast, snacks,lunch, pre/post workout, and dinner?
- what types of carbs should I eat to bulk? (brown rice, oatmeals,whole wheat brown bread, but i think white pasta is "illegal" no?
-What do I do instead of cardio? Really, I love doing it especially now that Im limiting it to twice a week. I feel it awakens me up too..
-Are there any specific times when to eat fruit (bananas or apples) and bread? Since I am avoiding these from 4-5pm onwards...(except if i workout)
-Should I decrease calorie intake on rest days?
I have been reading carbs for bulking should be "unrefined/unprocessed starchy carbs". what are exactly these?
are THESE proccessed/starchy carbs:
white pasta
brown rice
skimmed milk
and these 4 cereals:
* Oatibix http://www.weetabix.co.uk/brands/oatibix/oatibix/(
* Oatibix Bitesize :: The Weetabix Food Company
* Oatibix Bitesize with Chocolate & Raisin :: The Weetabix Food Company
Special K cereal (40g serving - total: 200cals per serving (including 100ml skimmed milk)
(couldnt find a link or picture)
______________
1st 2 days of bulking, is it good?
Day 1
6am woke up and had 1 banana
6.30-7am 30mins cardio jogging
7am- cup of skimmed milk
7.30am- brown rice with can of tuna+ 2 tomatos + 3 eggs
10am- 4 brown bread slices + 3 fat free cheese slices + 2turkey slices + special k bar
1pm- 1/2 chicken breast + some corn + yogurt
4pm- 1 fish portion + vegetable salad + 1tblsp olive oil
6pm- 1 apple + cup of milk
8pm- 2 pork portions (no fat), vegetable salad, 1 apple + 3 turkey slices and 3 fat free cheese slices
Total: 3724 cals (but I did 30mins cardio)
carbs- 451g
proteins-220g
fats- 110g
________
Day 2
bf-oatmeal cereal + apple+ 3 eggs (1 white)
9am-Football
10am- 4 brown bread slices + 2 turkey slices and 2 fat free cheese slices
1pm- 2 ups of milk, can of tuna, yogurt, 5 cherry tomatos and fat free cheese slice
4pm-apple (was out couldnt eat anything else)
7pm- 1 chicken breast + vegetable salad with olive oil
10pm- 2 fish portions+ 1 turkey slice , 1 fat free cheese slice
cals: 2510, carbs 213g, prot 217g, fats 83g)
Perfecting a clean bulking diet
Moderators: Boss Man, cassiegose
You're all over the board, literally.
I recall you asking for help with a training program, which you disregarded from what I saw on your "cutting" thread. The you started to cut, less than 6 weeks ago. Now you want to bulk. WTF, have you had any sort of results at all, besides being confused?
Sorry man, you really need to re-define your goals, and not just the end game goals. 1 step at a time, pick something, bulk, gain, train for strength, train for endurance you need to prioritize.
Your detailed eating is fine, but your second guessing every bit of advice you get here, or you disregard it.
You need to pick a plan and stick with it, not change it every day, if you want to get some sort of results.
db
I recall you asking for help with a training program, which you disregarded from what I saw on your "cutting" thread. The you started to cut, less than 6 weeks ago. Now you want to bulk. WTF, have you had any sort of results at all, besides being confused?
Sorry man, you really need to re-define your goals, and not just the end game goals. 1 step at a time, pick something, bulk, gain, train for strength, train for endurance you need to prioritize.
Your detailed eating is fine, but your second guessing every bit of advice you get here, or you disregard it.
You need to pick a plan and stick with it, not change it every day, if you want to get some sort of results.
db
I did change workout I talked to someone who is experienced in lifting. He also told me that it is worth it to bulk now that it is winter because I can afford to gain some fat and because it would be useless to be at 10%Bf by march and then have to bulk and re-cut by may-june. I hope I am not offending soemone in here.. if I am annoying dont worry, you can close the thread..there are many other forums, I am just trying to get advice from everywhere that's it.
prepare for a long one here...answers are in order from your last 2 posts..
- anything fat free (cheese) is usually carb and / or artificially loaded...make sure you check this...i would just stay off fat free products and choose better options
- prepare for when you go out, no excuses
- thoise cal's are what you should ahve started at for your aforementioned cuttung phase...
- tell me where you got your maintenenace cal level from (equation)
- going from 2000 cals and less than bumping 25% in 1 go will increase wt....FAT WT THOUGH...increase gradually
- again the 500 cal deficit for fat loss / surplus for bulking isn;t always spot on, you may be different which is why you should gradually build up to whatever you need
- more protein doesn;t mean more fat loss, it simply means you eat more but waste more (pooh, wee)...also you're gonna go from less than 100g of protein 2 weeks ago to over 200g tomorrow??? too much too soon
- don't go on time go on looks...if you look like you've bulked up to where you want then that's the amount of time you need...what if i say 8 weeks and by then you haven't gained anything than what do you do next?
- the same as fat loss eating but simply more cals...carbs at breaky and 2 post training meals while keeping cleanish for the other meals
- types of carbs, again the dame as fat loss...simple at breaky and post training but more
- keep cardio in, it will off set any extra cal's you may take in limiting fat gain
- keep fruit in early meals and bread post training/breaky
- maintenenace or slightly belowe on off days depending on what accidenetal activity you do and the training session you had the day before
- they are fruits, veggies and salads...real foods not made like bread, pasta and rice
- some made carbs are unavoidable but they are the one's you'll have breaky and post training so they will be utilised but at oither times they won't
- if your trying to bulk than cardio on an emtpy or almost stomach is the silliest thing you can do...yourt burning muscle more than likely when your trying to put it on...doesn't make sense
- no breaky either??? (cop of milk isn't breaky)
- rice for breaky!!!! that's keen but if you can do it than by all means do so
- you'll need at least 15g of protein per feeding to keep amino acids (muscles buildiong blocks) circulating so your always "building" muscle...1cp of milk has about 9g
- your "experienced" trainer is basically saying to get fat...that is fucked...you'll gain some fat but limit it...basically bulk uyp to 14% bf, trim down to 10 and repeat that through gaining 2 - 3pds each time if you can
- anything fat free (cheese) is usually carb and / or artificially loaded...make sure you check this...i would just stay off fat free products and choose better options
- prepare for when you go out, no excuses
- thoise cal's are what you should ahve started at for your aforementioned cuttung phase...
- tell me where you got your maintenenace cal level from (equation)
- going from 2000 cals and less than bumping 25% in 1 go will increase wt....FAT WT THOUGH...increase gradually
- again the 500 cal deficit for fat loss / surplus for bulking isn;t always spot on, you may be different which is why you should gradually build up to whatever you need
- more protein doesn;t mean more fat loss, it simply means you eat more but waste more (pooh, wee)...also you're gonna go from less than 100g of protein 2 weeks ago to over 200g tomorrow??? too much too soon
- don't go on time go on looks...if you look like you've bulked up to where you want then that's the amount of time you need...what if i say 8 weeks and by then you haven't gained anything than what do you do next?
- the same as fat loss eating but simply more cals...carbs at breaky and 2 post training meals while keeping cleanish for the other meals
- types of carbs, again the dame as fat loss...simple at breaky and post training but more
- keep cardio in, it will off set any extra cal's you may take in limiting fat gain
- keep fruit in early meals and bread post training/breaky
- maintenenace or slightly belowe on off days depending on what accidenetal activity you do and the training session you had the day before
- they are fruits, veggies and salads...real foods not made like bread, pasta and rice
- some made carbs are unavoidable but they are the one's you'll have breaky and post training so they will be utilised but at oither times they won't
- if your trying to bulk than cardio on an emtpy or almost stomach is the silliest thing you can do...yourt burning muscle more than likely when your trying to put it on...doesn't make sense
- no breaky either??? (cop of milk isn't breaky)
- rice for breaky!!!! that's keen but if you can do it than by all means do so
- you'll need at least 15g of protein per feeding to keep amino acids (muscles buildiong blocks) circulating so your always "building" muscle...1cp of milk has about 9g
- your "experienced" trainer is basically saying to get fat...that is fucked...you'll gain some fat but limit it...basically bulk uyp to 14% bf, trim down to 10 and repeat that through gaining 2 - 3pds each time if you can
Your not offending me, I'm just pointing out to you that you are running in 5 directions at the same time. If you want results, you can't keep changing your plans constantly. Unless you are competing, there is no reason to "bulk" and "cut". If you want to gain some mass, then create a reasonable caloric overload and train for mass. If you want to loose BF, create a caloric deficet and train accordingly, with more intenese energy system training.snorkles wrote:I did change workout I talked to someone who is experienced in lifting. He also told me that it is worth it to bulk now that it is winter because I can afford to gain some fat and because it would be useless to be at 10%Bf by march and then have to bulk and re-cut by may-june. I hope I am not offending soemone in here.. if I am annoying dont worry, you can close the thread..there are many other forums, I am just trying to get advice from everywhere that's it.
All I'm saying is commit to your goal. Unless you are a competing BB'er, "cutting" and "bulking" in 6 week cycles is only going to get you frustrated.
Try to re-gain some focus, initially you wanted to have better endurance for football, what happened to that?
db
thanks swanso and Db. I used the Harris Benedict forumla. 2600 calories is according to the Harris Genedict formula mate. I eat approx 3000 during bulk. I dont eat them through junk food, chocolates, white bread/pasta etc and I dont take carbs late in the evening (except after workouts). But i usually finish workouts always before 6pm maximum Yes I am going to continue doing cardio. and yes I can have rice for breakfast, i do have time to cook it. Ok I will eat the same carbs (brown rice, brown bread,veggies and cheese and fruit are carbs sources and I will take these in breakfast and post workout only dont worry). thats what I thought too..when I see that I am big enough I start cutting, anytime when this happens.
Is the timetable of food I posted good?
Is the timetable of food I posted good?
Yesterday I had these..what do you think??
breakfast-small serving weetabix cereal + brown rice with can of tuna and 3 eggs.
10am- 4 brown bread slices with turkey and fat free cheese
3pm- banana+cup of milk
Fullbody workout +abs (1.30hrs)
post-workout- weetabix cereal + 2 whole chicken breasts
7pm- 2 turkey slices + 1 cup cottege cheese + yogurt
cals: 3265cals
carbs- 366g
prot- 282g
fats- 79g
*thanks for the link
breakfast-small serving weetabix cereal + brown rice with can of tuna and 3 eggs.
10am- 4 brown bread slices with turkey and fat free cheese
3pm- banana+cup of milk
Fullbody workout +abs (1.30hrs)
post-workout- weetabix cereal + 2 whole chicken breasts
7pm- 2 turkey slices + 1 cup cottege cheese + yogurt
cals: 3265cals
carbs- 366g
prot- 282g
fats- 79g
*thanks for the link
- breaky is overloaded...you've got 2 carb sources and 2 proyerin sources...your better off sticking with 1 source per meal than splitting this up into 2 meals
- as staed, a cp of milk isn't protein...add meat
- still need that shake, ecspecially now you're bulking
- add weetbix after shake than 30 - 60mins later have chicken and veg
- as staed, a cp of milk isn't protein...add meat
- still need that shake, ecspecially now you're bulking
- add weetbix after shake than 30 - 60mins later have chicken and veg
Ok il drop protein for breakfast and eat more of it during the day.
Dont worry about the veggies and fruit. It just happened that I didnt include them for a day.Il buy protein shake as soon as I can. Im sure today I eat much better in terms of bulking (will show you tonight). thanks again for your patience.
Dont worry about the veggies and fruit. It just happened that I didnt include them for a day.Il buy protein shake as soon as I can. Im sure today I eat much better in terms of bulking (will show you tonight). thanks again for your patience.
don't drop the protein, jst split it up
here's what you posted...
breakfast-small serving weetabix cereal + brown rice with can of tuna and 3 eggs.
...but a better option would be to do this...
meal 1 - weetbix, eggs
meal 2 - tuna, rice
then go anto meal 3 as posted but yes add fruit to both of these meals above
10am- 4 brown bread slices with turkey and fat free cheese
3pm- banana+cup of milk
Fullbody workout +abs (1.30hrs)
post-workout- weetabix cereal + 2 whole chicken breasts
7pm- 2 turkey slices + 1 cup cottege cheese + yogurt
here's what you posted...
breakfast-small serving weetabix cereal + brown rice with can of tuna and 3 eggs.
...but a better option would be to do this...
meal 1 - weetbix, eggs
meal 2 - tuna, rice
then go anto meal 3 as posted but yes add fruit to both of these meals above
10am- 4 brown bread slices with turkey and fat free cheese
3pm- banana+cup of milk
Fullbody workout +abs (1.30hrs)
post-workout- weetabix cereal + 2 whole chicken breasts
7pm- 2 turkey slices + 1 cup cottege cheese + yogurt
as for yesterday I eat (rest day)
breakfast-2 servings cereal (finished the packet off, not boing to buy any more cereal) + apple+ 3 eggs (1 white)
10am- 4 brown bread slices + 2 turkey + fat free cheese
1pm- 1/2 can of tuna , 1/2 chicken breast
3pm- banana,yogurt, 2 pork portions(no fat) ,large veg salad +olive oil
5pm snack- apple + 3 turkey, 3 fat free cheese, 3 cups of milk
dinner 8pm- 2 pork portions (no fat), 1 cup cottege cheese, small veg salad
cals: 3448
carbs- 341g
prot- 257g
fats-114g
breakfast-2 servings cereal (finished the packet off, not boing to buy any more cereal) + apple+ 3 eggs (1 white)
10am- 4 brown bread slices + 2 turkey + fat free cheese
1pm- 1/2 can of tuna , 1/2 chicken breast
3pm- banana,yogurt, 2 pork portions(no fat) ,large veg salad +olive oil
5pm snack- apple + 3 turkey, 3 fat free cheese, 3 cups of milk
dinner 8pm- 2 pork portions (no fat), 1 cup cottege cheese, small veg salad
cals: 3448
carbs- 341g
prot- 257g
fats-114g
today I had:
breakfast- apple, 4 brown bread slices with turkey and fat free cheese,3 eggs (1 white) 3 cups of milk + banana.
10am- tuna can,tomato, 2 oatmeals
lunch- 2 pork portions (no fat) + 1 whole egg
4pm- FBWO +abs (felt great today)
post workout- brown rice with can of tuna, 2 olives and 2 tomatos.
8pm- 1 cup cottege cheese, 4 turkey slices, yogurt, 2 fat free cheese slices
=
2940cals
carbs-325g
prot- 273g
fats-64.5g
breakfast- apple, 4 brown bread slices with turkey and fat free cheese,3 eggs (1 white) 3 cups of milk + banana.
10am- tuna can,tomato, 2 oatmeals
lunch- 2 pork portions (no fat) + 1 whole egg
4pm- FBWO +abs (felt great today)
post workout- brown rice with can of tuna, 2 olives and 2 tomatos.
8pm- 1 cup cottege cheese, 4 turkey slices, yogurt, 2 fat free cheese slices
=
2940cals
carbs-325g
prot- 273g
fats-64.5g
as for today I had-
breakfast- 2 oatmeals + cup of milk+ 4 brown bread, 2 turkey slices, 2 fat free cheese slices
10am- cup of skimmed milk + apple+ fat free yogurt
lunch- large chicken breast + medium vegetable salad+ olive oil+ 2 cups skimmed milk
meal- apple and banana (was out)
dinner- chicken breast + can of tuna in brine + 1/2 cup cottege cheese + yogurt
= 2075 cals.
breakfast- 2 oatmeals + cup of milk+ 4 brown bread, 2 turkey slices, 2 fat free cheese slices
10am- cup of skimmed milk + apple+ fat free yogurt
lunch- large chicken breast + medium vegetable salad+ olive oil+ 2 cups skimmed milk
meal- apple and banana (was out)
dinner- chicken breast + can of tuna in brine + 1/2 cup cottege cheese + yogurt
= 2075 cals.
today I had:
breakfast- 4 brown bread slices
3 eggs ( 1 white) + 2 turkey slices + 2 fat free cheese slices + cup of skimmed milk
10am- small veg salad + can of tuna
11am-12.30 Football
1pm- 1 chicken breast + medium veg salad
3pm- apple, banana, cup of skimmed milk
5pm- 1 pear, 3 fish portions + 4 brown bread slices (yeah a lot of bread today
) + can of tuna + 1 whole egg
7pm- banana +apple
9pm- 3 rabbit portions + olive oil with small medium veg salad.
2539cals.
carbs- 321g
prot- 294g
fats- 129g
should I drop fat intake?
breakfast- 4 brown bread slices
3 eggs ( 1 white) + 2 turkey slices + 2 fat free cheese slices + cup of skimmed milk
10am- small veg salad + can of tuna
11am-12.30 Football
1pm- 1 chicken breast + medium veg salad
3pm- apple, banana, cup of skimmed milk
5pm- 1 pear, 3 fish portions + 4 brown bread slices (yeah a lot of bread today
) + can of tuna + 1 whole egg7pm- banana +apple
9pm- 3 rabbit portions + olive oil with small medium veg salad.
2539cals.
carbs- 321g
prot- 294g
fats- 129g
should I drop fat intake?