I am trying to bulk up clean, with the least amount of fat possible.
I used the Weight gain calculator and it gave me Cals = 3000 Pro.= 163 Carbs = 335 fats= 90
so i was wondering if I have 224 grams of protein will store into fat???
or how can i reduce the protein intake?
stats are : 150 lbs. 5"8 1/2 , 6.7%
MEAL 1
1 cup grape nuts
2 fat free yogurts
2 eggs
50 blueberries
Cals. = 780 Protein= 35 Carbs.=146 Fats=11
MEAL 2 (pre workout)
100% whey (1 scoop)
1/2 cup quaker oats
1 cup fat free organic milk
1/2 orange
Cals. = 420 Protein= 39 Carbs.=41 Fats=4
MEAL 3 (POST WORKOUT)
100% whey (1 scoop)
1 serving Perfect carb
1 serving Size on
Cals.= 355 Protein= 24 Carb.= 63 Fats=1
Meal 4 (POST WORKOUT MEAL)
4 oz. chicken breast
3?4 cup brown rice
1/2 avocado
Cals.=415 Protein=30.5 Carbs.= 39.75 Fats= 16.25
MEAL 5
4 oz. Chicken breast
1/2 avocado
1/2 cup almond beans<-- (green beans with almonds)
Cals.= 305 Protein= 28.5 Carbs= 13.5 Fats=16.5
MEAL 6
Salmon 4 oz.
1 1/2 cups broccoli
15 almonds
Cals. =386 Protein = 36.3 Carbs =9 Fats =18.2
MEAL 7 (before bed)
2 Cottage cheese (low fat)
3 tbsp. flax SEEDS
Cals = 340 Protein = 30 Carbs =23 Fats = 16
TOTAL
Calories= 3001
Protein =224
Carbs336
Fats = 82.95
PLEASE critique and help adjust bulking diet
Moderators: Boss Man, cassiegose
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cassiegose
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- Joined: Fri May 09, 2008 6:06 pm
- Location: Prineville Oregon
Hello there,
Why are you thinking about doing 224 grams of protein? I'm assuming you did your weight x 1.5? I think 224 grams of protein would be ok. It is usually recomended for protein that you do 1 to 1.5 grams of protein per pound of bodyweight. Its hard to tell if its going to store as fat or not... I kind of doubt that you would, however its really hard to say for sure as each person is so different and respond differently to these things. Are you planning on lifting some serious weights with all this protein? If you were to do that much protein while lifting weights i would think you would put on mostly muscle. You may put on a little fat, but even if you did thats ok because after you do your bulking diet you could go into a cutting diet (or modified cutting diet) and lose any fat that you gained in your bulk.
For the diet...
Meal 1: Looks ok. I'm surprised it has 35 grams of protein? The yogurt must have protein in it. I think I would actually take out one of the yogurts and add in a few eggwhites. Two yogurts AND blueberries seem like that would give you alot of sugar.
Meal 2: looks good
Meal 3: looks good (assuming perfect carb is a supplment designed for post workout nutrition?)
Meal 4: looks good. You could also add some green veggies in there... asparagus, green beans, and brocolli are all great choices.
Meal 5: looks good
Meal 6: looks good
Meal 7: looks good.
Youre diet actually looks awesome! If you stick to that I would bet money that you're going to be putting on some lean mass. You've obviously been doing your homework on this stuff. :)
What are you doing for workouts?
Cassie
Why are you thinking about doing 224 grams of protein? I'm assuming you did your weight x 1.5? I think 224 grams of protein would be ok. It is usually recomended for protein that you do 1 to 1.5 grams of protein per pound of bodyweight. Its hard to tell if its going to store as fat or not... I kind of doubt that you would, however its really hard to say for sure as each person is so different and respond differently to these things. Are you planning on lifting some serious weights with all this protein? If you were to do that much protein while lifting weights i would think you would put on mostly muscle. You may put on a little fat, but even if you did thats ok because after you do your bulking diet you could go into a cutting diet (or modified cutting diet) and lose any fat that you gained in your bulk.
For the diet...
Meal 1: Looks ok. I'm surprised it has 35 grams of protein? The yogurt must have protein in it. I think I would actually take out one of the yogurts and add in a few eggwhites. Two yogurts AND blueberries seem like that would give you alot of sugar.
Meal 2: looks good
Meal 3: looks good (assuming perfect carb is a supplment designed for post workout nutrition?)
Meal 4: looks good. You could also add some green veggies in there... asparagus, green beans, and brocolli are all great choices.
Meal 5: looks good
Meal 6: looks good
Meal 7: looks good.
Youre diet actually looks awesome! If you stick to that I would bet money that you're going to be putting on some lean mass. You've obviously been doing your homework on this stuff. :)
What are you doing for workouts?
Cassie
-
alphakingxyz
- STARTING OUT
- Posts: 40
- Joined: Thu Jun 19, 2008 9:54 pm
how long have you been trying to bulk?
typically, if your bulking, your going to gain some fat (which you will reduce later with a cutting routine). if your body fat % is only 6-7%, and you've been trying to bulk for a while, it may have more to do with your workout than your diet. What does your routine look like?
Also, when your bulking, your carbs should be at LEAST 50% of your calories, particularly after you work out. i would move some of the calories and carbs (calories from carbs) to after your workout; something starchy would be best. I don't know what perfect carb is, but it probably is a waste of money.
I know bulking lean sounds great, but it's hard as heck, and really only works for a perfect mesomorph. speaking from experience, bulking while allowing your bf% to reach 10-14% is the easier (and faster) way to go.
typically, if your bulking, your going to gain some fat (which you will reduce later with a cutting routine). if your body fat % is only 6-7%, and you've been trying to bulk for a while, it may have more to do with your workout than your diet. What does your routine look like?
Also, when your bulking, your carbs should be at LEAST 50% of your calories, particularly after you work out. i would move some of the calories and carbs (calories from carbs) to after your workout; something starchy would be best. I don't know what perfect carb is, but it probably is a waste of money.
I know bulking lean sounds great, but it's hard as heck, and really only works for a perfect mesomorph. speaking from experience, bulking while allowing your bf% to reach 10-14% is the easier (and faster) way to go.
for meal 1 cup of grape nuts has 12 g of protein
2 fat free yogurts have 10 g protein
2 eggs 12 g protein
50 blue berries 1 g protein so it adds up to 35 g protein.
i will definitely take out 1 yogurt for 2 egg whites, because i dont wanna overload on protein.
Perfect carb is a supplement that contains simple sugars such as Waxy Maize Starch, Maltodextrin, Laboratory Grade Dextrose. 30 grams of carbs per serving.
For post workout should i have more simple carbs than complex carbs.?
I havent been bulking for long , i did this routine for 4 weeks. I must admit I didnt give it ALL because i didnt have a DIET, I was having trouble setting up "bulking" diet.
This was last routine
Squats 1 X 8 - 10 reps
Leg Extensions 1 X 8 - 10 reps
Leg Curls 1 X 8 - 10 reps
Dumbbell Pullovers 1 X 8 - 10 reps
Barbell Overhead Shoulder Press 1 X 8 - 10 reps
Seated Rows 1 X 8 - 10 reps
Bench Press 1 X 8 - 10 reps
Barbell Bicep Curls 1 X 8 - 10 reps
Tricep Extensions 1 X 8 - 10 reps
Weighted Pullups 1 X 8 - 10 reps
Weighted Dips 1 X 8 - 10 reps
Standing Calf Raises 1 X 8 - 12 reps
Abs - 1 X 10 - 15 reps
1 day on 2 days off and so forth
so 3 days a week
As far as routine what would you guys recommend?
a 6-8 rep range?
2 fat free yogurts have 10 g protein
2 eggs 12 g protein
50 blue berries 1 g protein so it adds up to 35 g protein.
i will definitely take out 1 yogurt for 2 egg whites, because i dont wanna overload on protein.
Perfect carb is a supplement that contains simple sugars such as Waxy Maize Starch, Maltodextrin, Laboratory Grade Dextrose. 30 grams of carbs per serving.
For post workout should i have more simple carbs than complex carbs.?
I havent been bulking for long , i did this routine for 4 weeks. I must admit I didnt give it ALL because i didnt have a DIET, I was having trouble setting up "bulking" diet.
This was last routine
Squats 1 X 8 - 10 reps
Leg Extensions 1 X 8 - 10 reps
Leg Curls 1 X 8 - 10 reps
Dumbbell Pullovers 1 X 8 - 10 reps
Barbell Overhead Shoulder Press 1 X 8 - 10 reps
Seated Rows 1 X 8 - 10 reps
Bench Press 1 X 8 - 10 reps
Barbell Bicep Curls 1 X 8 - 10 reps
Tricep Extensions 1 X 8 - 10 reps
Weighted Pullups 1 X 8 - 10 reps
Weighted Dips 1 X 8 - 10 reps
Standing Calf Raises 1 X 8 - 12 reps
Abs - 1 X 10 - 15 reps
1 day on 2 days off and so forth
so 3 days a week
As far as routine what would you guys recommend?
a 6-8 rep range?
for meal 1 cup of grape nuts has 12 g of protein
2 fat free yogurts have 10 g protein
2 eggs 12 g protein
50 blue berries 1 g protein so it adds up to 35 g protein.
i will definitely take out 1 yogurt for 2 egg whites, because i dont wanna overload on protein.
Perfect carb is a supplement that contains simple sugars such as Waxy Maize Starch, Maltodextrin, Laboratory Grade Dextrose. 30 grams of carbs per serving.
For post workout should i have more simple carbs than complex carbs.?
I havent been bulking for long , i did this routine for 4 weeks. I must admit I didnt give it ALL because i didnt have a DIET, I was having trouble setting up "bulking" diet.
This was last routine
Squats 1 X 8 - 10 reps
Leg Extensions 1 X 8 - 10 reps
Leg Curls 1 X 8 - 10 reps
Dumbbell Pullovers 1 X 8 - 10 reps
Barbell Overhead Shoulder Press 1 X 8 - 10 reps
Seated Rows 1 X 8 - 10 reps
Bench Press 1 X 8 - 10 reps
Barbell Bicep Curls 1 X 8 - 10 reps
Tricep Extensions 1 X 8 - 10 reps
Weighted Pullups 1 X 8 - 10 reps
Weighted Dips 1 X 8 - 10 reps
Standing Calf Raises 1 X 8 - 12 reps
Abs - 1 X 10 - 15 reps
1 day on 2 days off and so forth
so 3 days a week
As far as routine what would you guys recommend?
a 6-8 rep range?
2 fat free yogurts have 10 g protein
2 eggs 12 g protein
50 blue berries 1 g protein so it adds up to 35 g protein.
i will definitely take out 1 yogurt for 2 egg whites, because i dont wanna overload on protein.
Perfect carb is a supplement that contains simple sugars such as Waxy Maize Starch, Maltodextrin, Laboratory Grade Dextrose. 30 grams of carbs per serving.
For post workout should i have more simple carbs than complex carbs.?
I havent been bulking for long , i did this routine for 4 weeks. I must admit I didnt give it ALL because i didnt have a DIET, I was having trouble setting up "bulking" diet.
This was last routine
Squats 1 X 8 - 10 reps
Leg Extensions 1 X 8 - 10 reps
Leg Curls 1 X 8 - 10 reps
Dumbbell Pullovers 1 X 8 - 10 reps
Barbell Overhead Shoulder Press 1 X 8 - 10 reps
Seated Rows 1 X 8 - 10 reps
Bench Press 1 X 8 - 10 reps
Barbell Bicep Curls 1 X 8 - 10 reps
Tricep Extensions 1 X 8 - 10 reps
Weighted Pullups 1 X 8 - 10 reps
Weighted Dips 1 X 8 - 10 reps
Standing Calf Raises 1 X 8 - 12 reps
Abs - 1 X 10 - 15 reps
1 day on 2 days off and so forth
so 3 days a week
As far as routine what would you guys recommend?
a 6-8 rep range?
-
cassiegose
- VETERAN
- Posts: 2525
- Joined: Fri May 09, 2008 6:06 pm
- Location: Prineville Oregon
Post workout you want simple carbs RIGHT after working out. I think the way you have it set up is fine... where you're doing simple carbs immediately after, then following with the brown rice. I'm assuming the brown rice is eaten within 1/2hr to 1 hour of workout? I've never heard of the carb stuff that youre taking after working out. Instead of spending money on that you could just opt for a different simple carb to save a bit of money. You're call. :)
For the workout... you're doing 1 set of each exercise? I do think I would lower the reps a bit. You could try lowering to 5-8 then increase the number of sets to make up for the less reps. And of course increase weight to overload your muscles a bit more. With less reps you should be able to push around more weight. Do you do those exercises in that order?
Wow i didn't realize grapenuts had that much protein.
For the workout... you're doing 1 set of each exercise? I do think I would lower the reps a bit. You could try lowering to 5-8 then increase the number of sets to make up for the less reps. And of course increase weight to overload your muscles a bit more. With less reps you should be able to push around more weight. Do you do those exercises in that order?
Wow i didn't realize grapenuts had that much protein.
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alphakingxyz
- STARTING OUT
- Posts: 40
- Joined: Thu Jun 19, 2008 9:54 pm
It sounds like the post workout carb thing you eat is pretty good, but it would be a lot cheeper if you just had some corn tortillas and maybe a small banana. that is essentially what is in that carb thing (maize is a type of corn and the banana will take care of the sugar).
You CAN eat less of the corn/maize tortilla or starchy food and more simple carbs if your body can handle all the sugar. personally, i tend to crash if i get all post workout carbs from a fruit or juice. the point of eating the simple sugar is to spike your blood sugar to help move nutrients to your muscles, and you really dont need much more than 15 to 20 grams of simple sugars to do that. I prefer to do a combination of simple and complex (in this case corn tortillas) carbs.
The diet aside, i really think your workout is your biggest issue. Your doing only one set of each exercise. That will get you the most minimal results, if any. Cut out some of the exercises and add sets. If you want to train a specific part of your body with more than one exercise (which i recommend), and you want to do full body workouts, then change the exercise each day you go to the gym
EX -
Day 1 = bench press
set 1 (100 lbs) - 10 to 15 reps
set 2 (135 lbs) - 6 to 8 reps
set 3 (145 lbs) - 4 to failure reps
Day 2 (or workout two, whenever that is) = incline bench press
3 sets of increasing weight
Day 3 = dumbbell flys
3 sets of increasing weight
I personally think a three day split with no rest days in between works best (also no cardio: it is counter productive if your bulking). you can add several exercises to one area of the body and still get 30 to 45 mins in the gym (an hour if your rests are long). An example of that would be:
Day 1 = 4 chest exercises with three sets per exercise with a fourth worm up set on the first exercise, and 3 tricep exercises, again with three sets per exercise and a forth worm up set on the first.
Day 2 = 4 back exercises (dont forget lower back) and 3 bicep exercises.
Day 3 = 4 leg exercises and 3 or 4 shoulder exercises (traps are included).
Day 4 = rest or start the cycle over
Note: make sure each separate exercise targets a different part of the area you training. Also, if you want to train your abs, do it on your rest days if you find you are too exhausted to do them at the end of your normal workout.
Again, I dont recommend cardio for the sake of cardio. Lifting heavy weighs is a great way to get your heart rate up, and your training your muscles at the same time. Still, if you feel you have to do it, do HIIT cardio on your rest days (not on rest days for the split routine unless you have rest days in between weight lifting days). Sprint/walks are by far the best, but dont spend more than twenty minutes doing it.
these are just ideas to get you on a better track. ultimately its up to you to figure it out. I hope this helps (:
You CAN eat less of the corn/maize tortilla or starchy food and more simple carbs if your body can handle all the sugar. personally, i tend to crash if i get all post workout carbs from a fruit or juice. the point of eating the simple sugar is to spike your blood sugar to help move nutrients to your muscles, and you really dont need much more than 15 to 20 grams of simple sugars to do that. I prefer to do a combination of simple and complex (in this case corn tortillas) carbs.
The diet aside, i really think your workout is your biggest issue. Your doing only one set of each exercise. That will get you the most minimal results, if any. Cut out some of the exercises and add sets. If you want to train a specific part of your body with more than one exercise (which i recommend), and you want to do full body workouts, then change the exercise each day you go to the gym
EX -
Day 1 = bench press
set 1 (100 lbs) - 10 to 15 reps
set 2 (135 lbs) - 6 to 8 reps
set 3 (145 lbs) - 4 to failure reps
Day 2 (or workout two, whenever that is) = incline bench press
3 sets of increasing weight
Day 3 = dumbbell flys
3 sets of increasing weight
I personally think a three day split with no rest days in between works best (also no cardio: it is counter productive if your bulking). you can add several exercises to one area of the body and still get 30 to 45 mins in the gym (an hour if your rests are long). An example of that would be:
Day 1 = 4 chest exercises with three sets per exercise with a fourth worm up set on the first exercise, and 3 tricep exercises, again with three sets per exercise and a forth worm up set on the first.
Day 2 = 4 back exercises (dont forget lower back) and 3 bicep exercises.
Day 3 = 4 leg exercises and 3 or 4 shoulder exercises (traps are included).
Day 4 = rest or start the cycle over
Note: make sure each separate exercise targets a different part of the area you training. Also, if you want to train your abs, do it on your rest days if you find you are too exhausted to do them at the end of your normal workout.
Again, I dont recommend cardio for the sake of cardio. Lifting heavy weighs is a great way to get your heart rate up, and your training your muscles at the same time. Still, if you feel you have to do it, do HIIT cardio on your rest days (not on rest days for the split routine unless you have rest days in between weight lifting days). Sprint/walks are by far the best, but dont spend more than twenty minutes doing it.
these are just ideas to get you on a better track. ultimately its up to you to figure it out. I hope this helps (:
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cassiegose
- VETERAN
- Posts: 2525
- Joined: Fri May 09, 2008 6:06 pm
- Location: Prineville Oregon
Here is a good article covering post workout nutrition:
http://www.bodybuilding.com/fun/post_workout_carbs.htm
Post workout you could do honey, white bread, or sugary cereal (which whould probably actually give you a combo of simple and complex). I've read that fruit isn't the best post workout so I usually stay away from that... in fact I usually just have a bowl or sweet potatos post workout but thats just me.
For workouts.. there are soooo many different ways that you can get in a solid workout. In opinion, there is no one way to get in a good workout. Some recommend full body workouts, some recommend 1 body part per day, some recommend the push/pull workout (triceps paired with chest and biceps paired with back), some recommend upper body/lower body splits... I could keep going but i'll stop there. I've done all of the above. I'm currently doing legs one day, back and chest one day, and triceps and biceps another and shoulders, lower back, abs thrown in whereever i can.
For reps and sets, I would stick to 4 sets of 6 or 5 sets of 5 if youre doing higher weight. You could also mix it up by decreasing the weight a bit and doing 3 sets of 10-12 here and there... this will keep your body guessing.
For chest... yes, if you work out lower and overall chest one workout then the next time you'll want to switch it up.
Here are a couple of articles that I found on bulking. You'll notice that they are from bodybuilding.com. In no way am I marketing that site, I just have found that it does have some great articles and lots of good information. Plus i'm at work and don't have time to research a bunch of different sites. :)
http://www.bodybuilding.com/fun/wotw55.htm
http://www.bodybuilding.com/fun/get_big ... orkout.htm
http://www.bodybuilding.com/fun/wotw56.htm
Hope this helps. ;)
http://www.bodybuilding.com/fun/post_workout_carbs.htm
Post workout you could do honey, white bread, or sugary cereal (which whould probably actually give you a combo of simple and complex). I've read that fruit isn't the best post workout so I usually stay away from that... in fact I usually just have a bowl or sweet potatos post workout but thats just me.
For workouts.. there are soooo many different ways that you can get in a solid workout. In opinion, there is no one way to get in a good workout. Some recommend full body workouts, some recommend 1 body part per day, some recommend the push/pull workout (triceps paired with chest and biceps paired with back), some recommend upper body/lower body splits... I could keep going but i'll stop there. I've done all of the above. I'm currently doing legs one day, back and chest one day, and triceps and biceps another and shoulders, lower back, abs thrown in whereever i can.
For reps and sets, I would stick to 4 sets of 6 or 5 sets of 5 if youre doing higher weight. You could also mix it up by decreasing the weight a bit and doing 3 sets of 10-12 here and there... this will keep your body guessing.
For chest... yes, if you work out lower and overall chest one workout then the next time you'll want to switch it up.
Here are a couple of articles that I found on bulking. You'll notice that they are from bodybuilding.com. In no way am I marketing that site, I just have found that it does have some great articles and lots of good information. Plus i'm at work and don't have time to research a bunch of different sites. :)
http://www.bodybuilding.com/fun/wotw55.htm
http://www.bodybuilding.com/fun/get_big ... orkout.htm
http://www.bodybuilding.com/fun/wotw56.htm
Hope this helps. ;)
Not trying to sound rude 
, but with respect I don't think you're quite right there.
Protein is Broken down into Amino Acids, a process known as Proteolysis, by Proteases, (Protein digesting enzymes) which occur in the Stomach and Pancreas, also by other Proteases in Pineapple, Papaya Fruit and Figs, and also by some B Vitamins, Gastric Juices and Stomach Acid.
There are 3 essential Amino Acids, that promote anabolic responses in muscle, those being Valine, Leucine and Iso-leucine, thus helping to promote muscle growth.
Too much Protein can contribute to problems with the Kidneys, as well as proting Gout risk, but I don't really think Protein causes much issues with the Liver, but I could be wrong.
Glycogen, which is an energy source is stored in Muscle and the Liver, the muscle one, being the primary energy source of the two, used for exercise.
Protein is not muscle, nor can it convert to muscle. Muscle consists of things like muscle fibres, Fast Twitch and Slow Twitch, Phosphate energy, Glycogen, and energy storing cells called Mitochondria and other Amino acids are responsible for things like Neurologcial and Cell activity, Blood flow, Protein Synthesis etc etc.
As I say not trying to be rude, as I'm not in the habit of putting down or dissing people, that show respect and manners on here, so comment was to clarify and possibly educate people, not to make you look stupid or feel small .
, but with respect I don't think you're quite right there.Protein is Broken down into Amino Acids, a process known as Proteolysis, by Proteases, (Protein digesting enzymes) which occur in the Stomach and Pancreas, also by other Proteases in Pineapple, Papaya Fruit and Figs, and also by some B Vitamins, Gastric Juices and Stomach Acid.
There are 3 essential Amino Acids, that promote anabolic responses in muscle, those being Valine, Leucine and Iso-leucine, thus helping to promote muscle growth.
Too much Protein can contribute to problems with the Kidneys, as well as proting Gout risk, but I don't really think Protein causes much issues with the Liver, but I could be wrong.
Glycogen, which is an energy source is stored in Muscle and the Liver, the muscle one, being the primary energy source of the two, used for exercise.
Protein is not muscle, nor can it convert to muscle. Muscle consists of things like muscle fibres, Fast Twitch and Slow Twitch, Phosphate energy, Glycogen, and energy storing cells called Mitochondria and other Amino acids are responsible for things like Neurologcial and Cell activity, Blood flow, Protein Synthesis etc etc.
As I say not trying to be rude, as I'm not in the habit of putting down or dissing people, that show respect and manners on here, so comment was to clarify and possibly educate people, not to make you look stupid or feel small
.