-S-K-

Also just to bump this, needing to sort this out by hopefully monday coming. So if I get the stuff ordered, diet planned for the next x amount of weeks and the training regime done I can get started asap. For bulking though if im going to put calories to 2,500 per day and increase each week until im gaining is this always the rule? for example one week I don't gain weight should I bump the calories up again? what would happen now if I bumped it up to 2,800 or 3,000+? at night typically after 6pm onwards it's a good idea to stay away from carbs yeah? so if having the last small meal casein supplement is fine? Really a wise idea to stay away from cardio or is it a good idea for me to add in low intensity for 20 minutes say 2-3 times a week after a workout just to try keep some fat at bay? Cheers.

Bulk1

S-K,

No... its not a rule about the starting at 2500, its just a guide add 300-500 calories to your daily caloric intake. If after a couple more weeks you see no improvement, add another 300-500 calories. Continue this until you start to gain.

-S-K-

Right next week I will start by consuming 2,500 calories a day over 6 meals per day? For the macros:

1,000 calories from protein, 750 calories from carbs and 750 calories from fats.////250grams protein, 187.5g from carbs and 83.3g from fats.

So to work this out into say 6 meals a day and timing it right is the next thing because problem is the time I wake up varies so that will matter I guess? as on say a tuesday I will wake up at 7:30am but on saturday 11am or something. Also better to take the whey in skimmed milk or water? milk for the added calories etc?. So what would something like this sound like? (Don't know exacts of everything!)

Meal 1 (Breakfast): egg white (30g) (113 calories, 1.3g carb, 24.3g protein). Mixed with 25 gram phd whey (100 calories, 20g protein, 2g carbs, 1.6g fat) + bowl of oats and 250ml or so of skimmed milk.

Meal 2 (pre-workout): Whey (100 calories, 20g protein, 2g carbs, 1.6g fat). + some creatine if I decide to get it?

Meal 3: (Post workout) Whey + banana?

Meal 4 (Lunch): Chicken breast or tin of tuna/mackeral (due to mercury) on 2 slices of wholemeal bread? and some roasted nuts (whats the best for the good fats?)

Meal 5: (dinner) Steak + Jacket potato (won't eat skin) + brussels or some other form of vegetable. So im getting protein/carbs and fiber.

Meal 6: Before bed some casein with whey and egg whites?

Just ideas really, if you all could help me construct it better, my worry is the fats really not getting enough. Was gonna get egg whites from myprotein.co.uk to save wasting eggs, but heres the links for that:

http://www.myprotein.co.uk/bulk-powd...-white-powder/
http://www.myprotein.co.uk/mp-max/fo...id-egg-whites/

Again im not a fussy eater, even if it tastes like garbage I will still eat it for the benefit of the gains, don't really care how bad it tastes I can deal with it. Cheers.

Also even though I was going to buy this:

http://monstersupplements.com/store/...HAKER-CUP.html

What do you reckon of this:

http://monstersupplements.com/store/...EE-SHAKER.html

Contains a boost of carbs etc. But would this be a good idea say to take before and after workout instead of whey? not going for definites just trying to find the best option. Cheers.

Big-T-

Think your having too much protein first thing,id be inclined to say the shake would do along with the mlik am as thats roughly 30g of protein..
Id have some carbs along with pre-workout shake..your post workout id say is fine but alot depends on what time it takes you to eat your lunch etc after the training..personally try n get something after my workout about 1- 1.5 hours afterwards..Buy some pumpkin seeds,nuts almonds etc etc if you feel your fat intake isnt right and have them as small snacks between meals but not bags of them ...the carb drink is fine but you gotta have some protein with that m8 especially after training,dont drop your protein for the carb drink!Have the 2 together..I at this moment use tri-carb and mix that with unflavoured whey,brilliant it is....If tastes isnt a problem then unflavoured whey id buy if I was you,alot cheaper and you can add flavours to it if needed or like I do I just mix it with my flavoured protein and cant tell the difference...mmm am getting hungry now...

-S-K-

Well I could add in Peanut butter for the fats as well. I know I can eat this and that but it's planning it into a diet that I can follow so I can keep on track...

-S-K-

I've thrown together another example, again theres no real measurements i've just put the food in and if it's fine I can go from there and measure out:

Meal1 (8am) (Breakfast): Oats with skimmed milk and a banana tossed in it + egg white powder mixed with whey in skimmed milk.

Meal 2 (10am) (preworkout):creatine + whey

Meal 3 (12pm)(Postworkout): Whey with some BCAA powder + dextrose and maltodexrtrin? (read that it's a good idea to create an insulin spike with carbs in the shake and this stuff I can pick up cheap).

Meal 4: (2pm) (Lunch) - 2 slices wholemeal bread + chicken breast + almonds.

Meal 5: (5pm)(Dinner) Steak/Chicken or fish with Potatoes/Jacket potato with brussels/brocoli or some other nutricious green.

Meal 6: (8pm) - some almonds just as a snack to keep the metabolism going.

Meal 7: (11pm) - casein powder with 2 table spoon full of peanut butter in skimmed milk or water.

Right there is something that I've chucked together, I do need help with this but im trying to put things together but everytime I read up more theres so many damn supps. I was thinking of getting animal pak as it is a complete multi vitimin which I could take once a day and save me from buying all the different types:

http://www.bodybuilding.com/store/univ/animalpak.html

Left hand side shows you all thats in it. Also read that after your workout you will want to create an insulin spike, true? hence the reason I put in dextrose and malto. Times are a bit odd I know but im trying to work around my schedual of college and work. On non-workout days I guess it will have to be slightly different but I'll sort that when I get there. Cheers. Oh ya, critisize please.

-S-K-

Bump.