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  • GrowMore's picture
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  • Bulking diet

  • GrowMore   •   Thu, Jan 10th, '19 16:12   •   65 replies, 1195 views

Sample bulk diet of 2019. Works out to be around 3,400 calories if you include the fruit and oils I cook with. Works out to be just south of 250 protein a day and the rest carbs and fats. Yes I’m relying a lot on powders but like most of us I’ve got commitments which mean I can’t always sit down and eat a meal, I’m making this work the only way I can at the moment so cut me some slack before you call me out. I swap the carb and meat protein sources regularly to fresh things up but the shakes stay the same.

  • 25g beef protein, 100g oats, fat free yoghurt, 1tbs almond butter, frozen berries, unsweetened almond milk /blended
  • 200g sweet potato, 150g chicken breast, sauce, green veg
  • 25g beef protein, 100g oats, fat free yoghurt, 1tbs almond butter, frozen berries, unsweetened almond milk /blended
  • 200g sweet potato, 150g chicken breast, sauce, green veg
  • Post workout 25g iso whey protein, banana
  • Meal at home with Mrs, could be anything.
  • 30g Casein whey protein shake, almond butter, unsweetened almond milk

Any constructive criticism or advice please comment. I’ll be throwing in a low calorie week here and there to keep the gains rolling in.

Comments

  • basskiller89's picture
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  • basskiller89
  • 1 month ago

X2

I'm going to give this a turn today, probably push for the week if able

  • professer X's picture
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  • professer X
  • 2 months ago

Add 4 or 5 whole eggs to one of them meals in place of the powder protein source. Honestly, I feel 20 to 25g of egg protein is equal to about double that in powder.. i know you mentioned time constraints as for meal prep but boiling 12 to 15 eggs takes 30min and that can be done before bed and cover your protein for 3 meals possibly... not to mention eggs are the best, useable form of protein out there . This will also bump up your calories as well adding good fats from the egg yolks.. I feel whole eggs should be a staple in every mass gaining diet.

  • DSTER's picture
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Eggs r a huge part of my diet, I’m lucky to get them for free every week!

  • 1MR's picture
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  • 1MR
  • 2 months ago

That beef protein kills my stomach.

  • GrowMore's picture
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  • GrowMore
  • 2 months ago
  • @1MR

I find it easier to digest than whey

  • Righthook's picture
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  • Righthook
  • 2 months ago

I don’t see many talk about fish as a protein source but I can eat much more and more often if I’m eating fish instead of beef/chicken, though I do love some chicken! I understand fish doesn’t come cheap easily however.

  • GrowMore's picture
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Good point and very valid to keep a bulk not only high calorie but heathy.

  • Makwa's picture
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  • Makwa
  • 2 months ago

Given your current size that seems more like a cutting diet. I wouldn't expect much growth from that. You should be hitting 4500+ cals and probably closer to 5k in spurts if you are serious about putting some quality mass on. Follow cyclic bulking protocol and you won't get fat but will put on some serious muscle.

What's up with the unsweetened almond milk. I only use that when prepping. Get yourself some fairlife milk if you can't handle lactose. Will give you some extra needed cals plus the additional protein you need. When on cycle I would go with a bare minimum of 1.5g/lb for protein intake, 2g would be better. Your muscles will use it and put it to use due to the extra nitro retention from AAS. Don't miss that opportunity.

  • GrowMore's picture
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  • GrowMore
  • 2 months ago
  • @Makwa

3,400 is a few hundred calories over maintenance, I was planning on upping 500 calories every few weeks but I’ve had a lot of criticism (wanted) about not having enough calories in this diet so I’m going to up them 4,500 and see how I feel.

I’ll add dextrose to my PO shake (50g?)

I’ll swap almond milk for normal milk (out of habit I continued to buy).

I’ll fit in a tin of tuna (or 2) and rice meal

Any remaining calories I’ll up the oats/rice.

I’ll update this once I’ve worked it all out.

  • stairmaster's picture
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Regarding your PWO, I had the best results with 100g Vitargo, 10g Glutamine , 10g creatine and 15g BCAA

Dextrose "kills" my stomach!

  • herpjunkie111's picture
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I recently bought some Vitargo S2 and I'm tolerating it very well, digests very quickly.

My post workout shake is 2 scoops Vitargo (70 grams carbs) + 1 large banana (25 grams carbs) + 30 grams protein powder mixed in 1.5 cups (12 oz) of lactose free/fat free milk. I'll throw some blueberries in too when available and I like to add some oats to it and blend very well. It's worked best for me after my early morning workouts since it digests so well, within an hour I'm starving and can get a good breakfast in. I've noticed faster recovery and more muscle growth using this. Before I was using a couple scoops of mass gainer to get my carbs and protein post workout but it stuck in my stomach like a brick and I feel like it was destroying my nutrient uptake.

The protein powder I use already has glutamine, creatine, and bcaa's included so don't feel the need to add more since I have the protein both pre and post wo, and a couple throughput the day between meals. Casein at night before bed.

  • press1's picture
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Those pre-mixed mass gainers are cra* aren't they pal - always stuffed with cheap slow digesting proteins that take forever to pass through the system meaning you can't eat again for about another 8 hours lol A lactose free Isolate works brilliantly! I've never blended oats into a protein shake - does it just make it thicker?

  • herpjunkie111's picture
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  • herpjunkie111
  • 2 months ago
  • @press1

Yeah, makes it a little thicker but also adds taste for me. I cook mine first, steel cut quick oats you can microwave in 3.5 minutes. Also adds some slow carbs to go behind the faster carbs and a good source of fiber to keep everything moving through the system. I just cook 1/4 to 1/3rd cup of dry oats. I've also used organic Apple cinnamon packets too. Throw in a banana, protein, the lactose free milk and that makes a tasty filling shake that digests fast and gets the job done for me.

And yeah, I'm done with that mass gainer crap, just a waste and sabotages your appetite and kills gains. They outta call it gain killer/money waster, lol.

  • Makwa's picture
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3.400 can't be a few hundred over maintenance for you unless you sit on the couch playing video games and never workout. I would expect just maintenance for you to be around 4k, hence why I would expect you need at least 4.5-5K just to grow. Make sure you are measuring/weighing out and logging your food with something like Myfitnesspal to get an accurate assessment of your cals/macros.

  • GrowMore's picture
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  • GrowMore
  • 2 months ago
  • @Makwa

I probably am underestimating my maintenance calories in that case, I knew I was cutting it thin. I don’t mind putting on some fat however anytime I hit anywhere near 5k calories I put on some serious fat and it takes me ages to get it off and seems counterproductive.. as you said below I’m starting at the low teens bf% which is asking for trouble and in itself counterproductive.

I am going to try 4,500 clean calories and see what that’s like. All food is weighed and I use MyFitnessPal to calculate the macros. Thanks for your input Makwa!

  • Sam I Am's picture
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  • Sam I Am
  • 2 months ago

Looks good. Time to grow more...

  • GrowMore's picture
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Cheers big man!

  • stairmaster's picture
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  • stairmaster
  • 2 months ago

Bro I would change the beef protein against normal whey or isolate protein. I'm not a big fan of beef protein powder and heard not the best about it (bad absorption, digestive problems...)

And in meal three I would change the oats against a steak, tuna or any other meat u like with rice.

The rest looks really good!

  • GrowMore's picture
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Whey upsets my stomach if I have too much of it unfortunately otherwise I would agree. The studies I’ve read split hairs between beef/whey and in reality it makes very small difference. Again I’ll be eating meal 3 while on the go but tuna could be easy to consume while driving/working.

  • dextetherdog's picture
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  • dextetherdog
  • 2 months ago

All looks ok to me if you’re growing from these calories, athletes diet is very individual thing, would be silly to suggest anything until we see progress pictures.
To me weekly pictures is the major indicator of the progress and helps to monitor where I’m going. Also this way is easy to indicate if your body fat % is increasing too quick compared to muscle mass.
This way you can adjust your diet accordingly

  • GrowMore's picture
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Always like to see you input considering what you look like big fella. I’ll throw up a selfie in due course. So far I’m liking what I’m seeing in the mirror.

  • dextetherdog's picture
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Great to be around knowledgeable likeminded people GrowMore, hope you reach your goal and put solid amounts of muscles man, you’re definitely going the right direction

  • Diesel-1's picture
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  • Diesel-1
  • 2 months ago

By going off your stats if they're up to date, at 225 pounds 3400 calories would put you just above maintenance, not really a bulk. Maybe up the protein to 300 and it'll give you a couple hundred extra calories for more room to grow, the best time for some of that extra protein and calories would be your post workout shake. 50 grams whey protein and dextrose are a great post workout combo.

  • GrowMore's picture
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Calorie surplus>bulk. Thanks for the input Diesel, I’ve have hit just shy of 300 grams of protein a day before ( with the help of mostly whole foods and a shake or 2, before I had chicken) and I do a lot better on or a little lower than 250 grams per day, I don’t feel as lathargic or bloated. I’m going to progressively increase the calories but for now this is working really well, I will definitely take your advice and mix some dextrose I’m with my post workout shake.

  • Makwa's picture
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Gets some digestive aid/probiotics if feeling bloated or better yet swap all those bananas with pineapple.

  • GrowMore's picture
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  • GrowMore
  • 2 months ago
  • @Makwa

I’m currently using some digestive aids, I’m going to follow your advice and up the calories.

Tin pineapple suitable or is fresh the only way to go?

  • Makwa's picture
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Fresh is best.

  • Diesel-1's picture
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Gotcha, if its working well for you stick with it. The dextrose post workout will spike your insulin and help shuttle the protein into your muscles quickly to start rebuilding the fibers you tear up during training. I've been using it for years post workout and find it helps me recover quicker. Best of luck to you.

  • Makwa's picture
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Dextrose is the way to go post wo. Fructose (fruits) isn't an ideal source.

  • Diesel-1's picture
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  • Diesel-1
  • 2 months ago
  • @Makwa

Absolutely, any other carb source post wo I think would be short changing yourself.