+ 4 Anabolic Diet EAT BIG TO GET BIG
Anabolic Diet❗️
When it's time to get big and your ready to put some size on what's your plan. Trying to map out a basic plan that will be the skeleton of the diet but of course will include plenty of other meals and deserts here and there to add to the dense calorie diet needed to really pack on the mass. Along with this EAT BIG TO GET BIG attitude and plan there will also be a nice bulk cycle that I'm working on putting together. Coupled with that a nice workout split that will include a daily cardio session if not 2 sessions (1 am session and 1 pm session).
Now please review and provide some feed back and insight on what has worked for you in the past. Again this is the skeleton portion that will be used on a daily bases while working. So a Monday through Friday scheme which consistency is at the easiest so meal preps will be done and at the ready. Weekends and holiday will include most of this plus more of a free for all to continue to consume calorie dense food to ensure good growth. Also during the week when I eat this and there is a plan to order out, have a desert or eat another meal it will be added on in addition to what we have here. The idea is to eat often with high carbs and high protein!!
Diet plan:
Wake up 430am:
-2 cups oatmeal
-10 eggs (2 full eggs and 8 whites)
-2-3 cups spinach
515/530am:
- Train and some cardio
~7am:
- 50g whey isolate protein shake with glutamine and creatine
-1serving of Glycofuse
- 1 cup oatmeal
9-930am:
- 10oz chicken breast or 10oz fish
- asparagus or spinach
- 2-3 cups white rice
1130am-12pm:
- 10oz ground red meat or steak
- 2-3 cups white rice
- Green Veggie
2-3pm:
- 10oz chicken breast or 10oz fish
- asparagus or spinach
- 2-3 cups white rice
4-5pm pre-workout meal:
- 1 cup of cream of wheat
- 2 tablespoons of peanut butter mixed in with oats or cream of wheat
Train and some cardio
Post workout 7-8pm:
-50g whey isolate protein shake with glutamine and creatine
- 1 serving Glycofuse
9pm Dinner:
- 10oz meat or fish
- 2-3 cups White Rice
- Green veggies
Along with some take out if the family wants it. Depends on the night.
10-1030pm:
-2 cups oatmeal with peanut butter and fruit mixed in
- perhaps some ice cream if the mood strikes right or some type of treat.
1230am and sometime through out the night when I wake to use the bathroom:
- protein shake to keep protein in me or some liquid egg whites for real quick drink and back to bed.
So this is my thought process and plan to really add some size. What are your thoughts, additions subtractions.
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That's a seriously good bulk eating plan. I'll definitely be taking a few points from it. I couldnt do all of that though.
What stands out is the lack of sleep. Is there a reason behind it?
Me personally, I have sleeping issues. I can't pass more than 4hrs. And that's not though lack of trying.
I thought you were talking about this: https://www.muscleandstrength.com/expert-guides/anabolic-diet
Used that shit back in the 90's with good results. Almost no carbs all week long then eat just about anything you want on the weekend and get lean as fuck. Takes quite a bit of dedication though.
It's definitely an impressive meal plan at first glance, but upon closer inspection I'm seeing that you are only getting 4 hours of sleep which, for me, would be terrible for bulking. Especially if you are working out twice a day and doing cardio, you will need at least 8 hours for your body to repair itself and rebuild. On a bulk you should be doing almost 0 cardio anyway, especially if you are like me and have a ectomorphic bodytype and fast metabolism. Try to go for more variety in your diet so you don't burn out, like incorporate bread or pasta as carb sources instead of just oatmeal and rice, cuz that's going to get monotonous real quick. Other than that your head is in the right place and it seems like you know what it takes to pack on the mass! Gl
Wow, I'm all about a good old fashion bulk, but this looks like 6,500 calories bonanza. I know my body pretty well and if I shoveled all of this in I'd be shitting bricks and wouldn't be able to get out of bed. Also this would severely interfere with my 9hr sleep goal
Although I do like to pour a casein protein shake in my gut b4 bed.
Good luck with this one killer.
All I'm seeing is not enough sleep.. Here.. Maybe that's just me (:
Sleep, well what's that? Sleep 4 hrs & workout twice with cardio. Sounds legit for someone under 200 pounds!
Yeah I'll definitely make sure I get in 6-8 hours of sleep.
Looks solid. I would try to limit the amounts of shakes personally. And also you can't just free for all on the weekend. Make sure you put some type of macro limit or you're going to end up with some much unwanted fat gain! Just my opinion brother but other than that, let's the gains begin
Thanks for the advice bro. Exactly the kind of feedback I'm looking for. Trying to take a goal and make it more realistic.
Started slamming protein shakes when I get up to piss at night about 3 months ago. Usually 2 per night.Noticing a huge difference. up 16 pounds
Nice!! Was thinking that is a great idea. Trying to convince the wife to allow me to have a mini fridge in our bedroom. Lol.
yeah if your running tons of gear, growth and especially SLIN. Youll get backed up and get the infamous IGF gut......just my humble opinion.
Very good point. Don't want that and the plan is to run a good cycle to include all the necessities for sure.
Tink22Have fun taking a poo, I wouldnt enjoy eating all that and I hope you know how to cook
TronWhat kind of caloric intake are you looking at here? If looks like a lot but depending on your body weight and body type considering you are training twice a day and I'm not sure what your daily activity level is. I see in your profile you are 195ibs with 8% percent body fat. So it for sure is a nice bulker. Protein is what?? around 300 Grams a day. (sorry, trying to do the math)... This plan will work man. That is a lot of rice and oatmeal but at the end of the day it doesn't really matter. It may get old eating it but the results are what counts. I like it. Prepare yourself for several trips to the toilet and horrid gas that can kill small children from a short range.
My protein now I am at 350-400. And I'm probably at 195 now at 5% bf. So my plan is to try but know best laid plans and all lol. Was curious what people thought and did.
When I'm packing on the lb's I like to eat 2lb of cottage cheese Ed. Split it into a pound at a time. Mixed with blueberries & some smocked Alaskan salmon.
From what I've read, that plus Eggwhites is essential in maintaining high protien levels throughout the day. & having them amino acids ready to be shuttled at a all times
You should add what your total calories are & the rest of your stats.
For me, at 6'2" & 255lbs, 4000-4500 cal a day
You don't get the trots from all that CC? Usually eat a serving or two before bed, but with fish? Hardcore bro
The CC is good before bed right? I read bc it contains casein protein which will "time release" overnight? Any truth to this that you know of?
That's what i use it for. Sometimes i'll have mixed with whey or just have it with almonds and cinnamon. If i'm cutting i drop all dairy once i hit 10%
I'm Irish/English. Anglo Saxon Caucasian. I was born with the enzymes to deal with lactose
I would keep the yokes and make that breakfast a little bigger. Some milk maybe, turkey bacon to help consume all those eggs, fruit.
Not so keen on the twice a day cardio while trying to pack on mass. Stick with one cardio and use the extra time to bring up lagging bodyparts. Calves can be trained 3 times a week. Don't waste your time with working abs in the offseason as deadlifts and squats are hitting them indirectly. See to many guys in the gym doing abs when they're too fat to even see them. They should be focusing on losing the tire or building first.
Like it. Thanks bro!!
StevebWhen you're measuring the amount of rice you eat is that pretty cooked cups of rice? And you might as well buy liquid egg whites at the grocery store if you're going to be throwing that many yolks away.
Yeah already cooked rice. Probably be more like 2 cups at a sitting 3-4 times a day realistically based on feedback so far.
Anonyou honestly think you can eat 8-12 cups of rice in a day?
I know I can easliy.
Bro I can eat with the best of them but that's a lot of rice
3-4 meals 2 cups of rice each, 33gr carbs per cup, 66gr per meal. Franks hot sauce is your friend
Let me also suggest that when it starts getting to you eating all that rice and oatmeal, don't be afraid to make up some Bobs mill 100% whole wheat pancakes with some suger free syrup, throw some frozen blueberries and low fat granola in the batter. 1 serving is like 350 calories. Obviously eat with eggs anytime of the day. The recipe on the bag makes 4. A favorite bulking tool of mine.
Thanks brother!!
Yeah honestly I most likely can't get all that in at all. I'd like to try and do the best I can. I never eat enough carbs. I wanted to step it up. This is a big step and probably too too big. But I was hoping if I plan big I could land somewhere inbetween too much and too little.
Trying to go Rich Piana style lol
Yea but he is a 280lbs pure muscle beast
The diet look very anabolic just how much can you stomach is the real question
Don't know... I've heard it's been done. How much have you done?
Anything is possible with your friend Mary Jane. ;-)
Lmao yeah that's what my buddy has told me AzZwHeL.