+ 1 Junior's bulking diet for beginners
25 calories per lb body weight
40%carbs
30%protein
30%fat
-Example. 200lb man
200x25=5000calories per day
5000x.4=2000 calories from carbs per day-----2000/4=500 grams carbs per day
5000x.3=1500 calories from protein per day-----1500/4=375 grams protein per day
5000x.3=1500 calories from fat per day-----1500/9=167grams of fat per day
Daily totals--------------7 meals per day
5000 cal/day-------5000/7= ~714 calories per meal
500g carbs/day-----500/7= ~71g carbs per meal
375g protein/day----375/7= ~54g protein per meal
167g fat/day---------167/9= ~18g fat per meal
Meal totals
714 calories/meal
71g carbs/meal
54g protein/meal
18g fat/meal
Hope this helps at least somebody. If trying to put on muscle, I would say try this for 12 weeks before you try your first cycle. You gotta get your eating down. Don't shy away from food if you want to gain muscle. Even with juice, you gotta get your nutrition right. Good luck everyone and crush those goals!
May your hammer be mighty!
Junior Healy
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This is a great diet to start to try to bulk. Just change the body weight to match yours and do the math from there. Its hard guys. But i promise you ive had above average resuts with this. Dont worry about getting fat. If you workout and time your meals around waking up working out and sleeping you will gain gooooooood muscle!!!!
BetterOnTopNO NO NO NO NO NO! Sorry but this is terrible no one should follow this! If your ganna count calories do it the right way. Cookie cutter programs do not work for everyone. How can you say 5000 calories will work exactly the same for every 200 lb person considering genetics very greatly? The best healthy way is download yourself myfitnesspal and start counting calories. Keep your calories and training consistent for 2 weeks. Eat a normal day and track your calories. Keep those calories exactly the same for 2 weeks. If you didnt gain weight than your not eating enough so up it 300 calories every week until you start seeing weight. 3500 calories makes up 1 lb of fat so eventually you will start seeing weight gain. Once you start gaining weight stop it right there. Just make sure your getting atleast 1.5 of protein per lb of bw. Of course that is a cookie cutter number but its impossible for one to determine their lean body mass on their own.
Thanks for ur contribution. Couldn't disagree more. 1.5g protein is too much. More carbs. Carbs will make you gain muscle. I've been doing this awhile and what I laid out has worked for me and others. If you would like to have a discussion about diet I would love it. But I think your ideas on diet need a lot of work. Good luck to you
BetterOnTopAs I said 1.5g is a cookie cutter number. Some people need more some people need less. Obviously someone like jay cutler will need around 2gs of protein per lb of body weight while someone like me needs around 1-1.5g per lb of body weight. But for a lifter 1.5g is a good number to go with. Also carbs dont directly build muscle. Although they do indirectly help in the process. They are only used for energy. Helping in the process on carrying nutrients to their destination and being stored in muscles for future energy.
And actually this diet is 1.875g/lb bodyweight. So its a lot. But its still 40% carbs. So you will gain good weight. The presence of insulin from eating carbs will override glucagon and prevent glucogenesis. So less strain on your liver. And it will help you create larger glycogen stores in your muscles. I encourage you to at least give it a try if bulking is your goal. I you do cardio and lift, you will be lean enough for bulking. Drop to between 11-14 calories per/lb body weight for cuttin down
If i were to change anything about this i would drop the protein even more and add more carbs.
Your body can only process so much protein. Youre going to place undue strain on your liver and kidneys from converting the protein to glucose. Glucogenesis will occur in the liver. And the excess urea produced by the breakdown of amino acids will strain the kidneys. Glucogenesis will produce a slow steady raise in blood glucose yes. So you wont have insulin spikes from your excess protein diet. You wil get lean. But, since the excess protein is converted to slow steady glucose increase. An this process places stress on the liver and kidneys. Wouldnt you just rather eat low glycemic carbs and have the same steady glucose increase but no stress in liver and kidneys? And by the way, the medications that we bodybuilders take also stress liver n kidneys sometimes. So give your organs a break and dont force them to convert excess protein to glucose.
Thanks Darren. Put on over 25 lbs on this diet. Of course I had days where I fucked it up. But I told myself, everybody loses games during the season. The key is not to go on losing streaks. So, I would make sure to be spot on perfect the day after a mishap. It's harder than it looks.
Saw your pics. Your ripped. This diet would work well for you.
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Darron614Seems like a pretty solid set up. Thanks bro! +1