diet plan for bulking
Hi dudes, i'm new to this forum but i know the basics to eat/train more or less, however this is my stats:
Age: 23
Height: 178cm
Weight: 72Kg
BF: i think i'm at 15%
Training 4 times a week
Last year i've followed an iper diet for 4moths, and reached 78Kg, but i had too much belly fat, so i've lost lots of my gains through a bad ipo diet... if i think about it i feel so stupid!
Now I'm following a keto (2000 Cal) so i'll bulk by the 1st of September from a better form, my BMR is 1600, multiplied for 1,6 = 2560Cal, so i've made a 3000 Cal diet plan (40-40-30):
300gr cho
225gr pro
100gr fat
Breakfast 8:00 39pro 60cho 25fat 621 cal
4 whole eggs 26pro 0cho 20fat 284
100gr instant oats 13pro 60cho 5fat 337
Lunch 14:30 69,4pro 127cho 5,5fat 835,1Cal
150gr rice (basmati) 14pro 117cho 1fat 533
200gr chicken breast 46pro 0cho 2,5fat 206
150gr spinaches(boiled) 9,4pro 10cho 2fat 95,6
Dinner 20:30 49,4pro 10cho 48fat 669,6Cal
200gr salmon 40pro 0cho 26fat 394
150gr spinaches(boiled) 9,4pro 10cho 2fat 95,6
20gr EVO oil 0pro 0cho 20fat 180
Post-wo: 12:00/17:30 46,4pro 75cho 1,6fat 500Kcal
40gr pro
90gr mais cake 6,4pro 75cho 1,6fat 340
Snack 17:30/12:00 30,3pro 36,6cho 20,35fat 444,35Cal
200gr sweet potatoes (boiled) 4,8pro 35cho 0fat 159,2
100gr tuna 25,5pro 0cho 1,6fat 116,4
25gr mayonnaise 0pro 0cho 18,75fat 168,75
234,5pro 308,6cho 100,4fat --> 3076Cal
i've tried to avoid big amount of fats and chos in the same meal. Tell me what you think about this diet, what's wrong with it and how can i improve it! Do i have to change something in rest days ?
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1,78 72k 15% not the best stats to start bulking
If you want to maintain aesthetics I would recommend a body recomp diet / training plan since it's quite possible given your age/stats
I'm trying to keep down my BF before starting this iper-diet, for sure i want to maintain aesthetic. That's the keto i'm following:
Breakfast* : 37,5pro 17,1cho 11fat 307Kcal
200gr white egg 22pro
2 eggs 13pro 1,1cho 11fat
snack: 51pro 4,2cho 38,2fat 564,6Kcal
60gr peanut butter 18pro 4,2cho 30fat
or
45gr almonds 9,5pro 9,5cho 23,4fat
150gr tuna 33pro 0 8,2fat
or
150gr turkey breast
lunch*: 36,6pro 0cho 21,6fat 340Kcal
20gr EVO 0 0 20fat
200gr chicken breast 36,6 0 1,6fat
post-wo: 46,4pro 75cho 1,6fat 500Kcal
40gr protein
90gr rice-mais cake 6,4pro 75cho 1,6fat
dinner: 36pro 0cho 20,7fat 330Kcal
200gr cod 36pro 0 0,7fat
20gr EVO 0 0 20fat
or
150gr tuna + 45gr almonds
or
200gr salmon 40pro 0 26fat
Totaling 2053Cal
207,5gr proteins 830Cal (40,4%)
96,3gr carbohydrates 385,2Cal (18,7%)
93,1gr fats 837,9Cal (40,8%)
*if i work out in the morning (10:30AM) add 50gr of whole wheat bread to the breakfast, if i work out in the evening (5:00PM) add it to the lunch.
Too much protein prevents body to enter ketosis keep that in mind as well because you are using way too much
I've dropped proteins to 150gr and refilled the missing calories with fats, still too high ?
Go 1gr protein per kg of lean body mass
Beware that Keto diets have huge rebound effect after you stop them so before thinking a bulk you should induce carbs slowly for your insulin sensitivity
We are talking about 60gr of proteins/day, are you sure 1gr per kg and not per pounds ?
Yes per kg. For a Standard Keto diet you need 75/20/5 macros
Just done it, i'll follow the ipo 'till I reach a low bf, thank you fanis.
When you reach your BF goals and before you go full out on bulking do a CKD diet do induce carbs without risking getting huge fat rebound
Really useful advice, thank you bud!
I don't know what to do with the post-wo for the rest days, just replace it with a solid meal with the same calories or what ?
If you are bulking, just eat a meal like you normally would.
I'd like to set a thumb up to your answers but i can't, probably cause i'm a newbie, however thank's a lot!
Nothing wrong with the diet, I just hope you are not going to be eating the same thing every day. I would recommend you follow 1 of these two approaches when bulking. If you are setting up your bulk for an extended period of time, 4,5,6 months or more I would go with the cyclic approach. If you are just doing a bulk for 3 months or so I would go with the weekly increases in cals.
https://www.eroids.com/forum/general/general-talk/the-key-to-quality-mas...
https://www.eroids.com/forum/general/general-talk/i-know-my-tdee%E2%80%A...
Thank you for the precious info, i don't want to eat the same thing every day, that's for sure!
Only the breakfast and the snack will remain the same, the others change (macros and calories remain the same). I'm gonna do an extended bulking period so i'ill opt for the cyclic approach, i think cycle with the keto i'm following is the right way !