Bulking Diet - UK-Muscle Body Building Community

McRoNiX · 08-01-2007, 04:00 AM

Hey guys.
Can you take a look at my diet for me and point out any problems. Just about to start bulking, and building up to it really in the next few weeks so any opinions welcome. At the mo I'm 6 foot 3, 13 stone with bodyfat around 12-15%.

Meal 1
whole eggs x 4
whole meal toast x 2
grated cheese
whey shake x 1
1 pint full fat milk

Meal 2
chicken
wholewheat pasta
tomato sauce
olive oil

Meal 3
Baked beans
wholemeal toast x 2
grated cheese
serving of whey x 1

Snack
whey serving x 1

Meal 4
tuna
basmati rice
curry sauce
olive oil

Meal 5* (OR PWO)
mince beef
wholewheat spaghetti
sauce
grated cheese
olive oil

Meal 6 – Before Bed
cottage cheese x 1 pot

Other
1 multi vit and 2.5g creatine with breakfast
8-10 fish oil tabs throughout the day

*With meal 5 being being PWO of double whey serving (approx. 60g protein) and 80g dextrose on workout days.

I plan to workout 2 days a week just doing the main compounds.
The ratios and calories work out as Protein 296g, Carbs 356g, Fats 134g and 3820 Calories, with 32/36/32 (pro/carb/fat).

Let me know what you think.
Cheers.

SportDr · 08-01-2007, 07:48 AM

Quote:

Originally Posted by McRoNiX

Hey guys.
Can you take a look at my diet for me and point out any problems. Just about to start bulking, and building up to it really in the next few weeks so any opinions welcome. At the mo I'm 6 foot 3, 13 stone with bodyfat around 12-15%.

Meal 1
whole eggs x 4
whole meal toast x 2
grated cheese
whey shake x 1
1 pint full fat milk Lot of fat in your breakfast, you might want to work out your ratios and drop a couple of yolks or switch to skim milk. Meals shouldn't be more than 20% fat IMHO. You need some fruit here too.

Meal 2
chicken
wholewheat pasta
tomato sauce Unless you make this fresh, you will need to add some veg here, such as red/yellow peppers & mushrooms, plus an orange.
olive oil

Meal 3
Baked beans Generally these are very processed and full of sodium and sugar.
wholemeal toast x 2
grated cheese Saturated fat/sodium nightmare
serving of whey x 1

Snack
whey serving x 1 Snacks should be balanced meals of whole food

Meal 4
tuna
basmati rice Brown would be better
curry sauce HArd to say without knowing which one exactly but most have lots of ghee, sodium, preservatives etc. Again you have no fruit or veg here.
olive oil

Meal 5* (OR PWO)
mince beef Be careful to get extra lean and only have this occasionally it can be up to 50% fat
wholewheat spaghetti
sauce
grated cheese Uggh!
olive oil

Meal 6 – Before Bed
cottage cheese x 1 pot

Other
1 multi vit you need two and a 1000mg vit c and 2.5g creatine with breakfast dose is normally 5g and should be added to your pwo shake
8-10 fish oil tabs throughout the day You dont need these in the meals with Olive Oil

*With meal 5 being being PWO of double whey serving (approx. 60g protein) and 80g dextrose Waxy Maize starch is much better on workout days.

I plan to workout 2 days a week just doing the main compounds.
The ratios and calories work out as Protein 296g, Carbs 356g, Fats 134g and 3820 Calories, with 32/36/32 (pro/carb/fat). Aim for 40/40/20 IMHO.

Let me know what you think.
Cheers.

Read the thread 'is bulking an excuse to get fat' by Tatyana, You have chosen all your favourite foods, devoid of fruit and veg, packed in a variety of proteins and covered it with cheese or rich sauces I would love to eat like this!

Your carbs are spaghetti/pasta/white rice and toast, convenience food! When it could be quinoa, cous-cous, brown rice whole grains that lower your cholesterol, contain proteins and EFA's!

You will grow but its quality not quantity that counts. By the end of this bulking diet you will succesfully have gained a fair % of BF, raised your Sodium and Raised your cholesterol.

Body building dieting is about protecting your health as well as piling on pounds in fact one goes in hand with the other.

You need to add in fresh fruit and veg, preferably organic, fruit up until lunch, then veg from there, these contain numerous health benefits, more than could be written here, but far more than just a bit of roughage and vitamins.

Fruit and veg are the bodies protectors without them you are defenceless, there is no excuse bar allergy, not to eat them.

hth

SD

McRoNiX · 08-01-2007, 08:48 AM

Really helpful post thanks.
I've taken out all the cheese, swapped the milk for fruit juice, added veg to most meals and tried removing some fats. however the ratios are still coming up as 31/45/24 (pro/carb/fat) with quantities of 287g/460g/101g.
Is this a good enough improvement or does more work need to be done?...

Meal 1
whole eggs x 4
whole meal toast x 2
whey shake x 1
1 pint orange juice
1 banana
1 apple

Meal 2
chicken
wholewheat pasta
tomato sauce made from tinned tomatoes
Red peppers
olive oil

Meal 3
Baked beans
wholemeal toast x 2
serving of whey x 1

Snack
whey serving x 1

Meal 4
tuna
basmati wholegrain rice
curry sauce with peppers and onions
olive oil

Meal 5* (OR PWO)
extra lean mince beef
wholewheat spaghetti
sauce with tomatoes, garlic, etc

Meal 6 – Before Bed
cottage cheese x 1 pot

Other
2 x multi vit, 1 x 1000mg vit c tab and 5g creatine with breakfast
4-6 fish oil tabs throughout the day

*With meal 5 being being PWO of double whey serving (approx. 60g protein) and 80g dextrose on workout days, with creatine dose.

Thanks again.

Stanco · 09-01-2007, 08:39 AM

sportdr, you speak a lot about sodium levels. what are they and what the dangers from them?

adienicholson@h · 10-01-2007, 01:34 AM

Quote:

Originally Posted by Stanco

sportdr, you speak a lot about sodium levels. what are they and what the dangers from them?

its the amount of salt i dont know all the bad effects but i know it can give you high blood pressure.

08-01-2007, 04:00 AM	#1 (permalink)
McRoNiX Gym Addict Join Date: Dec 2004 Location: Sussex Posts: 322	Bulking Diet Hey guys. Can you take a look at my diet for me and point out any problems. Just about to start bulking, and building up to it really in the next few weeks so any opinions welcome. At the mo I'm 6 foot 3, 13 stone with bodyfat around 12-15%. Meal 1 whole eggs x 4 whole meal toast x 2 grated cheese whey shake x 1 1 pint full fat milk Meal 2 chicken wholewheat pasta tomato sauce olive oil Meal 3 Baked beans wholemeal toast x 2 grated cheese serving of whey x 1 Snack whey serving x 1 Meal 4 tuna basmati rice curry sauce olive oil Meal 5* (OR PWO) mince beef wholewheat spaghetti sauce grated cheese olive oil Meal 6 – Before Bed cottage cheese x 1 pot Other 1 multi vit and 2.5g creatine with breakfast 8-10 fish oil tabs throughout the day With meal 5 being being PWO of double whey serving (approx. 60g protein) and 80g dextrose on workout days. I plan to workout 2 days a week just doing the main compounds. The ratios and calories work out as Protein 296g, Carbs 356g, Fats 134g and 3820 Calories, with 32/36/32 (pro/carb/fat). Let me know what you think. Cheers. Last edited by McRoNiX; 08-01-2007 at 04:03 AM.*

08-01-2007, 08:48 AM	#3 (permalink)
McRoNiX Gym Addict Join Date: Dec 2004 Location: Sussex Posts: 322	Re: Bulking Diet Really helpful post thanks. I've taken out all the cheese, swapped the milk for fruit juice, added veg to most meals and tried removing some fats. however the ratios are still coming up as 31/45/24 (pro/carb/fat) with quantities of 287g/460g/101g. Is this a good enough improvement or does more work need to be done?... Meal 1 whole eggs x 4 whole meal toast x 2 whey shake x 1 1 pint orange juice 1 banana 1 apple Meal 2 chicken wholewheat pasta tomato sauce made from tinned tomatoes Red peppers olive oil Meal 3 Baked beans wholemeal toast x 2 serving of whey x 1 Snack whey serving x 1 Meal 4 tuna basmati wholegrain rice curry sauce with peppers and onions olive oil Meal 5* (OR PWO) extra lean mince beef wholewheat spaghetti sauce with tomatoes, garlic, etc Meal 6 – Before Bed cottage cheese x 1 pot Other 2 x multi vit, 1 x 1000mg vit c tab and 5g creatine with breakfast 4-6 fish oil tabs throughout the day *With meal 5 being being PWO of double whey serving (approx. 60g protein) and 80g dextrose on workout days, with creatine dose. Thanks again.

09-01-2007, 08:39 AM	#4 (permalink)
Stanco Gym Addict Join Date: Jan 2007 Posts: 328	Re: Bulking Diet sportdr, you speak a lot about sodium levels. what are they and what the dangers from them?

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