+ 6 My bulking diete
Hello to all, after introduce me, I would like to introduce you to the diet of mass gain that I will follow during the next weeks, this diet is surely perfectible and any suggestion is welcome.
ideally I would like to stabilize my weight around 190 / 200 lbs,
I have just finished my season of competition and I wish to compete next year in the higher category (bodybuilding less than 80kg in France = about 170lbs)
fasting immediately upon waking: 1 lemon juice in warm water
Breakfast :
2.5 oz of egg whites
+ 2.50 oz of whey *
+ 2.5 oz oat flakes * * IN pancake FORM
+ 3 whole eggs *
+ a teaspoon of coconut oil *
- a complex of multivitamins + 2 omega 3
tea or coffee at will
Snack (3 hours max after breakfast):
3 chicken fillet slices
(or 5.3 oz of white fish or a box of tuna 5.3 oz)
+5.3 oz of basmati rice (150lbs the days without training)
+2 omega 3 or 15 almonds
or
2.5 oz of muscle gainer + 1.4 oz oat flakes
Lunch :
10.6 oz gr of chicken breast
+ 7 oz of green vegetables to choose
+ 5.3 oz of basmati rice (50gr the days without training)
+ 2 omega 3
Pre training:
1 oz of whey
+ 0.2 oz of leucine
Intra training:
1.4 oz Bcaa 2.1.1 (minimum ratio, powdered in water bottle)
(nothing days without training)
Post training:
1 oz of whey
+ 0.7 oz of casein
+ 0.2 oz of leucine
+ 1.4 oz oatmeal
+ 1.05 oz of dextrose
Dinner (max 1 hour after the training session):
7 oz grams of white fish (occasionally salmon or other fatty fish)
+ 7 oz of sweet potatoes (100gr the days without training) or 7 oz of basmati rice
+ 10.5 oz of green vegetables to choose from
+ a tablespoon of olive oil (no walnut oil if oily fish)
+ 2 omega 3
Before bedtime:
8.8 oz of white cheese 0%
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Hello to all, I hope you are well?
I am saturating my weight around 190kg (+ or - 4lbs).
I reduced the hydrates and started the training in split, here is the diet that I redid and that I will follow for a few weeks:
Breakfast :
2.5 oz of egg whites
+ 2.50 oz of whey *
+ 2.5 oz oat flakes * * IN pancake FORM
+ 3 whole eggs *
+ a teaspoon of coconut oil *
1/5 once creatine
tea or coffee at will
Snack (3 hours max after breakfast):
a box of tuna 5.3 oz with 4 oz of basmati rice
+2 omega 3 or 20 almonds or 3 tea spoon of peanut butter
Lunch :
5.3 oz of chicken breast
+ 7 oz of green vegetables to choose
+ 4 oz of basmati rice (50gr the days without training)
yogurt o%
Pre training:
1 oz of whey
+ 0.2 oz of leucine + 1/5 oz creatine
Intra training:
just water, mini. 2lit....euh 0.5gls
Post training:
1 oz of whey
+ 0.2 oz of leucine
+ 1.4 oz oatmeal
Dinner (max 1 hour after the training session):
5.3 oz of chicken breast
+ 10.5 oz of green vegetables to choose from
+ yogurt o%
+ a tablespoon of olive oil (no walnut oil if oily fish)
Before bedtime:
1.3oz casein only if I'm hungry
Thank you all for your answers, excuse me if I have not been very active in recent days: I had a lot of work: /
I will try to give you a little summary of how I feed myself, when I'm in competition preparation (not in bikini or women category grrrrrr;) I respond very well to the diet ckd and during the year I am always very low in carbs.
To be honnest, it's the first time for me I'm bulking ((I know I know it's a shame, I'm a woman, all this all, this lol) so the diet that I present to you is therefore a base that I would evolve later by playing on the macros.
One thing I would like to talk about is the "pain" I feel when I train after a long period without carbs. The congestion is very painful and prevents me from training fully, I have got an important water retention too.
Do some of you have the same problem and how do you fix it?
Thanks for posting an please keep us updated on your bulking process.
X2 keep us updated
One thing I would suggest when bulking to minimize fat gain is to eliminate carbs from your breakfast, assuming you don't workout in the morning. Your body has switched over from glucose for energy to fat burning mode for energy due to your overnight fasting. Keep the carbs out of your system during breakfast to continue with the fat burning mode. Get your protein and fats in though to hit calorie goals and get back into an anabolic instead of catabolic state to spare muscle and add quality mass.
Interesting. Cheers mak and perg for the contributions
actually it's a very good track thanks you very much ;)
I work this way when I'm cutting (cardio fasting + no carbs + after 5pm totally no carbs)
I confess, not without shame, that after a long period of diet competition and preparation, the head needs to blow and I do not yet have an irreproachable diet. This is also why I allowed myself to register here to to have new ways of working
Do you have the total macro breakdown?
Total: protein, carbs, fats in grams if possible.
I’m guessing: 200-250 protein, 50 or so fats, maybe 300 carbs? Am I close?
Diet posts always get a plus 2 from the Beard
as soon as I find the time I post macros and different totals
+1.. solid bulk diet.. This will get ya big bro
Whats the break down in macro and calories for all that?
Yeah, the macro splits and cals mean more to me than listing out the foods. Nice to see the foods though so you can see if high or low GI carbs but really hard to analyze anything without the cal/macro breakdown because that is where the rubber meets the road.
Sorry it's metric system fault ;)
I correct it right now.
No problem man. I remember in your other post English ist your first language. Thank you for the edit
thanks
Lol 150lbs of eggs? 150lbs of whey? Thats a serious bulk diet! You're gonna look like my avatar in no time. Lol!
Maybe that is his workout. He will be lifting 150 pounds of eggs.
Lb's are pounds. 500 pounds of cheese is gonna need a laxative or two to wash that down with. Do you mean ounces or grams?