Delhi

Hi Everyone,

I have just completed my 2008 bulk diet which will be implemented as of the 3rd Janurary.

Now this diet was constructed with the sole aim of propelling me to around the 16 and a half stone mark (Currently just under 15). I have my macro targets set for ED and these targets are based on calculation not guess work.

I am posting it for these main reasons:

1. To show people my mass builder (So next year when I have grown they will how I did it LOL)

2. There seems to be alot of confusion regarding bulking diet (No so for cutters)

3. So that it can be examined / questioned by you all

4. So that you may use it as a template in your own bulk diets

Attached Files

Del bulk dietQ1.doc (119.0 KB, 109 views)

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jjb1

looks like hardly any carbs for a bulk diet

or am i missing something

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fitness farm gyms ltd

peakphysique gym

bodytone

Delhi

Daily intake will be:

350 protein
450g carbs
160 fats

I am quite sensitive to carbs so need to watch what I am doing however like al good diets should do, if i dont gain i will up them.

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simba

brother.. i have seen you hav made alot of effort to make the diet... well done..

may be i dont understand..

but why bother counting calories , grams of intake..

while you can tell me how calories you use every day ?

can you ?

would it not be better to eat more protien , less carbs , more salads , nuts , etc

and simply use the mirror as the judge...

surely , if u're puttin on size ..the mirror will not lie... or gettin fat..

go by feel.. as long as you can see your abs.. keep eatin .. when they fade.. cut down a bit on the carbs..

i dont mean to disrespect you in any way.. please dont be offended..

many champions of the 70s always used the mirror as guild...

in modern times... shawn ray...

god bless you.
simba

simba

what i meant to say is ...its almost impossible to tell exactly how many calories a day you use... soo why count how many calories you are takin in...when you dont know how many you are using ??

sorry i'm soo old school....lol

god bless

kboy

Great post Delhi.....

I find the second page really helpfull, I am putting together a simlair spreadsheet that figures out my calories, Protein, Carbs and fat per day, I use it as a guide in conjunction with the mirror lol...
But it is always good to know exactly what you are putting into your body IMO..
I will post the spreadsheet up on the forum, may be of use to people, even to use just as a guide..
I tend to agree that the carbs look a little light IMO, eg, on Monday you have carbs from foodsource at 10:00 then wait until 5:00pm before you take carb scoop, I was kid of expecting carbs from food source mid day to fuel the work out..
Anyway, what ever your doing seems to be working so best of luck with it...

Delhi

I hear ya mate

And that is EXACTLY what I will be doing, using teh scales and mirror.

if i dont progress then teh carbs are going up, if I get to fat i will drop them down.

The above diet is my starting block, if we dont know where we came from how can we judge the distance travelled and where we are going next?


Cheers Bro.......................

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Magic Torch

Del where did you take the second page (macro nutrients) from? I am doing my diet also

Cheers

J

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Delhi

You need to search individual foods but it is useful

http://www.elook.org/nutrition/search.php

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simba

good luck brother... jus take it a day at a time..

jus drink alot of water.. to aid digestion , etc

good bless u delhi.

Delhi

The diet is actually planned / constructed this way mate. I have a mini-carb rotation every day with the schedule looking like this:

P+C
P+C
P+F
P+F
P+C
P+C
P+C
P+F
P

There is a great thread in the atricles section called "Cleanbulk101" which outlines the benefits of using this approach.


Also everyone dont forget that fats are at least (If not more so) important than carbs!

Some people grow on carbs, some on fats, some on a combination. For me 2008 is the year I find out about myself.....................2009 bring it on.

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Pscarb

Del i have PM'd you my thoughts buddy

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The Project

Del, will you be posting up Pauls thoughts about the diet. Just for the ones that are gonna give it a go ?

Chris4Pez

Hi m8 just one question how many calories are you shooting for each day as if i have worked it out correctly it should be around 3500 is that right?

The reason why i am asking is with the training i am doing and the body weight i am this is the amount of calories i need and was just looking at your diet and going to give it a try, could you let me know if this diet is shooting for around 3500 kcals please

Cheers

ah24

Chris how did you work that out?

For training days it should be:
4640

4 cals for 1g protein
4 cals for 1g carbs
9 cals for 1g fats