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  • GrowMore's picture
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  • Bulking diet

  • GrowMore   •   Thu, Jan 10th, '19 16:12   •   59 replies, 367 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

  • 1MR's picture
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  • 1MR
  • 5 days ago

That beef protein kills my stomach.

  • GrowMore's picture
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  • GrowMore
  • 4 days ago
  • @1MR

I find it easier to digest than whey

  • Righthook's picture
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  • Righthook
  • 5 days 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
  • 6 days 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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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!

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

  • ShamMasterFlex's picture
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  • ShamMasterFlex
  • 6 days ago
  • @Makwa

Why would you choose dextrose over glucose? The body will turn it into glucose ultimately, why not remove a digestive step?

  • johnmarshall12's picture
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  • johnmarshall12
  • 6 days ago

At 28 and 6ft at 225 lbs I'd think you might up the calories a lil bit and increase your workouts. Your metabolism prolly hasn't hit middle age syndrome yet.

  • GrowMore's picture
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Thanks for the input, I’ll be progressively increasing the calories throughout my current course and having a low calorie week or 2 here and there to take advantage of the insulin sensitivity it’ll produce and keep those fat stores at bay (thanks Makwa).

  • heavymetalmonsterD's picture
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  • heavymetalmonsterD
  • 6 days ago

+1brother you should put some solid weight on...where u at right now as far as weight goes and what's your goal weight this cycle...i also have to rely on some powder but ive been trying to sub out a shake or 2 for some hard boiled eggs..even if the protein is a little less whole foods usually treat my gut better..too much powder tends to upset my stomach

  • GrowMore's picture
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I’m somewhere around 225lbs and no more than 15%bf although my stomach is bloated and I’m carrying some water already from my current blast we spoke about. It sure where I want to be, I’ll progressively increase the calories and then drop them down and do the same again. No clue on goal weight but an extra few lbs of lean muscle would be nice! I’ll cut the left over fat in summer.

Solid advice mate and I will try and swap the casein shake at the end of the day for an omelette when time allows. I was the same till I found beef protein, it doesn’t have any negative effect on my stomach at all, if you give it a go I’d recommend blending it as it doesn’t mix very well in a shaker.

  • Makwa's picture
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You are probably at the top end of bodyfat where I would want to be. I would drop a few percent first and then start your bulk. Will have better insulin sensitivity and hence more muscle gained with less fat gain. Start getting 15%+ and ratio of muscle:fat usually flips to more fat than muscle gained which is why I really suggest anybody starting a serious bulk to get down to 10% and then smash 1K+ cals above your TDEE. It will go into all muscle, trust me. Start at 15%+ BF and you will be putting on more fat than muscle when eating in a surplus.