posted Tue, 05/30/2017 - 17:33
4055
Bulk Diet:
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Heres my bulking Diet:
Goals to gain mass while on Test/Deca Cycle.
Active Job, sometimes very difficult to sit and eat so based around what I can do:
Current Weight: 197, Goal 215-225
Diet Macros, Daily: 3899 Calories/143g Fat/ 356g Carb/ 338g Protein:
Meal 1: Weight Shake:
12oz milk
1.5 scoops Whey
1 cup oats
Meal 2: Post Workout
Weight Shake
Meal 3:
Bagel
3.5oz turkey + spinach,tomato,onion,pepper jack cheese
2tbs almond butter
Meal 4:
Same as Meal 3
Meal 5: 1 bubba burger and 2 cups salad mix
Meal 6: Weight Shake as above
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Mmmmmmmmm..... I'm not buying this
Unlike others, I think whey is a wonderful source of highly bioavailable protein. People see the word shake and start talking shit. Whey is the fastest absorbed whole food protein source, so whether you turn it into a shake or not, is irrelevant. It is a fuel tool and should be used as such, take the fastest absorbable protein source to fuel damage repair/growth. It also can serve a purpose in the morning, but a better choice would be leucine pre-eggs breakfast.
Anyway, the reason I am not into your diet, is because you seem to be missing or very short of a lot of nutrient dense food. Or, you time it wrong, such as the almond butter on the bagel (makes for the perfect hormonal environment to store fat by mixing these bad boys).
Where are the cruciferous veg, the real ones.... broccoli etc.? Where are the rice/potatoes etc? (Why a shitty bagel instead of whole food?) Why aren't you separating processed carbs from fat? Why aren't you fuelling the night correctly? Why are you eating carbs in the morning instead of fats?
And above all else... why aren't you mentioning periodisation of your food sources/timing with a view towards controlling insulin sensitivity?
I took this same diet because it works best for me for my work schedule and budget, I tweaked it based on your and other folks comments, its still very similar but minor changes, I still feel this is a solid enough diet for my to make gains. Let me know what you think about it now, i included SOME veggies and fruits.
Breakfast:
Homemade weight shake::
-12oz milk
-2 scoops whey
-1 cup oats
-1 banana
-2tbs peanutbutter
Workout:
Post Workout:
Gatorade + Creatine, Whey + Milk shake
Meal shortly following post workout shake:
-4oz hamburger, into a patty with pepperjack cheese,onion, tomato and spinach
-1 cup basmati rice
-8oz whole milk
Meal 3:
-whole grain bagel
-3.5oz turkey with pepperjack,spinach,tomato and onion
Meal 4:
-4oz hamburger and rice as above
Meal 5:
bagel and turkey just as above for meal 3
Meal 6:
Homemade weight shake::
-12oz milk
-2 scoops whey
-1 cup oats
-1 banana
-2tbs peanutbutter
Needs work pal. Make it work for your body's needs, not your schedule. Budget I can totally understand, but you need to make the best choices you can, eg. oats instead of bagel. eggs instead of processed pseudo-meat. etc.
Timing is your biggy but... you first need to lean about what muscles use as fuel and when - give the body what it needs when it needs it, otherwise your diet will just be muck, once you know this, then move to fuel choices and timing.
example: carbs immediately before and within 4 hours of workout
timing wise, simplest carbs during/immediately pwo
hint: bagels are not food. mixing processed sugars/carbs creates the perfect hormonal environment to decimate insulin sensitivity and leads to fat gain
TheIncredibleHulkOk brother. To start, where are you at now? Training , exp, gear use, etc. Height weight bodyfat etc? What are your goals? How long do you intend to "bulk"?
Now without all that info which is needed, I will give you my 2 cents regarding what you have given.
To start , it is always a bit bothersome when someone declares that they are busy, active, so its tough to eat what is required. Everyone is busy, the world is constantly spinning. Thats life. We all have parameters in order to work around. For some , in life they have problems. Some people only have solutions.
For anyone trying to reach their fitness goals, there can only be solutions.
Now my opinion is this. It seems to me like you do very little if anything in regards to food prep. Meaning food prepared ahead of time order to assist your nutrition and timing goals. Are you personally preparing
First things first, everyone is active. So for me it is really bothersome when people state that it is difficult for your turkey bagel sandwiches or are you purchasing them everyday from a local shop? That being said, It seems to me like with minimal if any prep you are starting in a good place.
That being said, being assertive and proactive when it comes to nutrition is the best. If you are active at work then you really need to save your shakes and meal replacements for that time. My advice, get up early and eat REAL FOOD as much as possible. If you get up earlier you may even be able to get 2 whole meals in before you even have to leave to go to work. Why not even throwing some serious meat products in the morning. Steak and eggs. Chicken breakfast burritos etc.
That being said do yourself a favor and pump in a quality breakfast. give yourself REAL protein, complex carbs, maybe even some fruits or berries. Mango and blueberries are fantastic in the morning or really anytime. Prep food at some point in the week to be able to take with you at work.
Also, I do not consider a post workout shake an actual "meal". To me, it is simple a recovery drink. Whey Isolate combined with a simple sugar . Even gatoraide would help. This should take place no longer than half an hour post workout at max. Then no more than an hour later comes a legit meal. Slap your turkey bagel in right at that time.
Also I see meals 5 -6 according to your protocol are carb free. This is a bulk right? So don't be scared of the late night carbs. Since you are so active , it would really help. Those two meals are decent for a cut but not for a bulk.
Remember the old saying...Bench press , squats, and deadlifts are the "meat and potatoes" of exercises. Well, where is your meat and potatoes in your diet? The only red meat is 1 bubba burger, of which you could certainly do better making your own burgers. Also incorporate some potatoes, preferably early in the day. I would not rely on bread products to give you the quality carbs you need.
If you are intimidated by cooking or food prep there are tons of websites with simple easy recipes galore. Also you can look up youtube at the plethora of bodybuilders who explain their shopping and food preparation.
I know I might have gotten a bit long winded but you appear to be on the right the track. With some tweaks and assertions you will rolling deep in your bulk phase.
I hope this helps, brother. Good Luck to you. And stay HUGE!
My training routine as of current is doing high volume training, more specifically a variant of a German volume training routine. Im on week 3 of a 12 week cycle including Test and Deca. Im 197lbs at six foot, about 12% bf. I suppose food prep here is kind of minimal, the bagel sandwiches I do make, I do use a whole grain, protein enhanced bagel and deli turkey.
As far as breakfast I could easily switch a shake for some eggs, oatmeal and possibly even some steak. and post workout I could just revert to a gatorade followed by whey with milk shake, and then the bagel sandwich shortly after. I limited meal 5 to virtually no carbs just because everything else listed I already hit my macros, in which i calculated my macros to my goal bodyweight versus current bodyweight, current weight is 197 and goal is to be 215-225 by week 12 of my cycle.
as far as the bubba burger instead of a salad I could make some sweet potato something a long with it.
So Somewhat tweaked as follows:
Meal 1:
Eggs, Oatmeal, Steak, Whole Milk
Post Workout: Gatorade,Whey with Milk
Meal 2: Bagel Sandwhich
Meal 3: Weight Shake
Meal 4: Bubba Burger with Sweet Potato Fries
Meal 5: Bagel Sandwhich
Meal 6: Weight Shake
As a reminder the weight shakes are a home version of a gainer with milk, whey, oats and peanut butter.
The original version is mostly because it fits my budget well, easier to work with around training and work,
I work in the heat and makes it hard to even eat half the time so gulping a shake is much easier and more convenient, so figured by using oats vs malto, and some extra milk and whey wouldnt be such a horrible idea.
Thanks for all the tips!
I think 1 shake a day is enough, personally. Solid food is really better imo.
Wtf is a bubba burger? It sounds delicious.
i feel you on the solid food, but with work it is hard to eat, so a drink would work better, thats why i tried making my own vs a malto loaded gainer?
It's a custom shake? What's in it?
Using 12oz whole milk, 1 cup of oats, and 1.5 scoops of Whey.
everyonce in a while maybe a banana and/or peanutbutter thrown in
Not bad. Whole milk is life. Getting PB into a blender is a major pain in the ass so I just started eating that shit right off the tablespoon. Tried natural PB without hydrogenated veg oil? The stuff you gotta refrigerate and stir? So much tastier (and healthier) than that Peter Pan/JIF shit
if i do peanut butter ill get the natural and probably will eat of spoon, then wash it down with this shake!
TheIncredibleHulkNo sleep till Brooklyn! Sup bra. Heads up on bubba burgers. It is a specific brand of frozen burger patties. they are quite large and thick and pretty decent as far as frozen burgers are concerned. So there you go Bubba, now to got the skinny on the Burgers. Stay Huge bro
I want it…