My Bulking Diet - UK-Muscle Body Building Community

mrbez · 08-02-2008, 11:48 AM

Hey Guys,

I'm 6"1 and I weigh about 172lbs.

I am looking to increase my weight to around 190lbs and I was wondering what you thought to this diet I am going to follow.

I have attached a screenshot of my excel worksheet that I use to track my intake, and thats pretty much what I consumed yesterday.

I lft heavy 5 days a week, and I am very lean at the moment. Ideally, I would get to 195 and then cut down a little.

Do you think my diet looks okay?

Cheers.

P.s
The spreadsheet is Calories/Carbs/Pro/Fat

ah24 · 08-02-2008, 12:13 PM

Personally I'd lower the protein, up the carbs and lower the fats slightly - but thats just for me personally, I have know idea of your somatotype etc

Food choices look fine.

TH&S · 08-02-2008, 12:16 PM

Quote:

Originally Posted by ah24

Personally I'd lower the protein, up the carbs and lower the fats slightly - but thats just for me personally, I have know idea of your somatotype etc

Food choices look fine.

260g of Protein should be fine for him.... Carbs are shown after kCals AH24...

ah24 · 08-02-2008, 12:19 PM

Quote:

Originally Posted by TH&S

260g of Protein should be fine for him.... Carbs are shown after kCals AH24...

Ahhh woopsy daisy - didnt read it all just went straight to the numbers and presumed the usual pro/carb/fat

Bulldozer · 08-02-2008, 01:18 PM

Diet looks ok.

Not sure about training 5 days a week tho

TH&S · 08-02-2008, 01:29 PM

Quote:

Originally Posted by mrbez

I lft heavy 5 days a week, and I am very lean at the moment. Ideally, I would get to 195 and then cut down a little.

Details on the above PLS

mrbez · 08-02-2008, 03:07 PM

Hey Guys,

Thank you for your current responses, much appreciated. It seems like I am half way there with my diet then

TH&S - What would you like to know?

Regards.

TH&S · 08-02-2008, 03:10 PM

Quote:

Originally Posted by mrbez

Hey Guys,

Thank you for your current responses, much appreciated. It seems like I am half way there with my diet then

TH&S - What would you like to know?

Regards.

Split by day why lifts and rep range - and weights if you want to give em?

mrbez · 08-02-2008, 03:18 PM

Okay,

I'll try

Basically I try to train each part each day.

Chest
Arms
Shoulders
Back
Legs

I will usually train Abs twice also, for eg with Arms and Legs.

Ideally, I will try for 3 sets consisting of 6-8 reps, although my last set may often consist of 3-5 reps dependable on weight.

Chest

Flies - I use the machine which can do rear delts for this
Flat BB Press
Decline BB Press
Incline DB Flies
Cross Overs

Arms

Preacher Curls
DB Kick Backs
Seated DB Curls
Close Grip Bench
Hammer Grip Curls
Push Downs - Maybe Skull Crushers, however sometimes my elbows hurt?
Dips

Shoulders

DB Presses
Front DB Raises
Side DB Raises
BB Pull Ups/Bar Raises? Not sure on the name?
Shrugs

Back

Wide Grip Pull Down
Close Grip Pull Down
Bent Over BB Row
Bent Over DB Row
Deadlift

Legs

Squats
Calf Raises
Leg Curls
Extensions

And I think that's covered everything?

I am open to suggestions and C&C!

Regards.

TH&S · 08-02-2008, 03:24 PM

Too much volume - if you are going 'heavy'

Deadlifts should be first on back day IMHO.

5 exercises for chest?

If you are doing flies first then you aren't going heavy as you will have pre-fatigued the muscle.

DB and BB Rows? Why?

I'm gonna guess you a natty trainer yes?

mrbez · 08-02-2008, 03:28 PM

Yes, I am natty TH&S.

I understand what you mean, I guess I should do my compounds first, and isolations afterwards?

I hit a new PB on my Deadlift today of 245lbs, I guess that could have been heavier if I was doing it first!

What do you suggest for me?

Regards.

TH&S · 08-02-2008, 03:31 PM

Deads
Pullups/Chins
Rows

Squats
SLDL
Abs

Incline Bench
Dips
Overhead Press

@ 5x5 would be a good routine to start with

mrbez · 08-02-2008, 03:31 PM

And I am right in saying that "heavy" lifts and lower rep range should help to increase size?

TH&S · 08-02-2008, 03:31 PM

If you aint a BB'er - then less is more, heavyweights on fewer exercises.

TH&S · 08-02-2008, 03:32 PM

Quote:

Originally Posted by mrbez

And I am right in saying that "heavy" lifts and lower rep range should help to increase size?

5x5 is a hybrid size and strength routine

08-02-2008, 12:13 PM	#2 (permalink)
ah24 Getting HUGE! Join Date: Jun 2006 Location: crawley Posts: 2,767	Re: My Bulking Diet Personally I'd lower the protein, up the carbs and lower the fats slightly - but thats just for me personally, I have know idea of your somatotype etc Food choices look fine.

08-02-2008, 01:18 PM	#5 (permalink)
Bulldozer craving a pizza :( Join Date: Nov 2006 Location: Kent Posts: 2,389	Re: My Bulking Diet Diet looks ok. Not sure about training 5 days a week tho __________________ If fifty million people say a foolish thing, it is still a foolish thing. ~ Anatole France To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

08-02-2008, 03:07 PM	#7 (permalink)
mrbez Gym Addict Join Date: Feb 2008 Posts: 374	Re: My Bulking Diet Hey Guys, Thank you for your current responses, much appreciated. It seems like I am half way there with my diet then TH&S - What would you like to know? Regards.

08-02-2008, 03:18 PM	#9 (permalink)
mrbez Gym Addict Join Date: Feb 2008 Posts: 374	Re: My Bulking Diet Okay, I'll try Basically I try to train each part each day. Chest Arms Shoulders Back Legs I will usually train Abs twice also, for eg with Arms and Legs. Ideally, I will try for 3 sets consisting of 6-8 reps, although my last set may often consist of 3-5 reps dependable on weight. Chest Flies - I use the machine which can do rear delts for this Flat BB Press Decline BB Press Incline DB Flies Cross Overs Arms Preacher Curls DB Kick Backs Seated DB Curls Close Grip Bench Hammer Grip Curls Push Downs - Maybe Skull Crushers, however sometimes my elbows hurt? Dips Shoulders DB Presses Front DB Raises Side DB Raises BB Pull Ups/Bar Raises? Not sure on the name? Shrugs Back Wide Grip Pull Down Close Grip Pull Down Bent Over BB Row Bent Over DB Row Deadlift Legs Squats Calf Raises Leg Curls Extensions And I think that's covered everything? I am open to suggestions and C&C! Regards.

08-02-2008, 03:24 PM	#10 (permalink)
TH&S 170lbs of NATURAL Muscle. 56lbs of NATURAL Bone (Calcium, Collagen and Marrow), 3lbs of NATURAL Tren, 6lbs of NATURAL Test E, 0.5lbs Pregnant (NATURAL) Womans Urine (To pass the NATURAL Drug Test) Join Date: Aug 2007 Posts: 5,280	Re: My Bulking Diet Too much volume - if you are going 'heavy' Deadlifts should be first on back day IMHO. 5 exercises for chest? If you are doing flies first then you aren't going heavy as you will have pre-fatigued the muscle. DB and BB Rows? Why? I'm gonna guess you a natty trainer yes? __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. \| To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. D: 220 \| B: 140 \| S: 210

08-02-2008, 03:28 PM	#11 (permalink)
mrbez Gym Addict Join Date: Feb 2008 Posts: 374	Re: My Bulking Diet Yes, I am natty TH&S. I understand what you mean, I guess I should do my compounds first, and isolations afterwards? I hit a new PB on my Deadlift today of 245lbs, I guess that could have been heavier if I was doing it first! What do you suggest for me? Regards.

08-02-2008, 03:31 PM	#12 (permalink)
TH&S 170lbs of NATURAL Muscle. 56lbs of NATURAL Bone (Calcium, Collagen and Marrow), 3lbs of NATURAL Tren, 6lbs of NATURAL Test E, 0.5lbs Pregnant (NATURAL) Womans Urine (To pass the NATURAL Drug Test) Join Date: Aug 2007 Posts: 5,280	Re: My Bulking Diet Deads Pullups/Chins Rows Squats SLDL Abs Incline Bench Dips Overhead Press @ 5x5 would be a good routine to start with __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. \| To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. D: 220 \| B: 140 \| S: 210

08-02-2008, 03:31 PM	#13 (permalink)
mrbez Gym Addict Join Date: Feb 2008 Posts: 374	Re: My Bulking Diet And I am right in saying that "heavy" lifts and lower rep range should help to increase size?

08-02-2008, 03:31 PM	#14 (permalink)
TH&S 170lbs of NATURAL Muscle. 56lbs of NATURAL Bone (Calcium, Collagen and Marrow), 3lbs of NATURAL Tren, 6lbs of NATURAL Test E, 0.5lbs Pregnant (NATURAL) Womans Urine (To pass the NATURAL Drug Test) Join Date: Aug 2007 Posts: 5,280	Re: My Bulking Diet If you aint a BB'er - then less is more, heavyweights on fewer exercises. __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. \| To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. D: 220 \| B: 140 \| S: 210

Similar Threads
Thread	Thread Starter	Forum	Replies	Last Post
Clean Bulking 101	Pscarb	Nutrition & Diet Articles	25	07-04-2008 09:25 AM
my diet - not gaining weight!!	airforce1	Gaining Weight	73	18-08-2007 08:32 AM
oke doke this is my diet	offo	Food, Diet and Nutrition Info	2	26-01-2007 01:03 AM
No fat	Captain Hero	Food, Diet and Nutrition Info	14	19-04-2005 11:24 AM
Bulking diet	Jud6572	Gaining Weight	13	15-11-2003 02:57 AM