+ 1 Working on an easy-to-remain-consistent diet that minimizes weekly prep - critiques welcome
38yo, 5'9", 170lb
I've always been able to eat what I want and not have weight problems, but I want to get consistent. Goal is to bulk.
This is what I have in mind for EVERY day:
Breakfast:
6 eggs - 420 cal, 36g protein, 0g carbs, 30g fat
4 slices low sodium bacon - 180 cal, 10g protien, 0g carbs, 14g fat -or- low sodium pork sausage of equal cal
[EDIT] 2 slices sourdough toast w raspberry jam - 200 cal, 4.5g protein, 40g carb, 1.5g fats
1 men's multivitamin
black coffee
Total - 800 cal, 50.5g protein, 40g carbs, 45.5g fats
Early snack:
2 string cheese - 160 cal, 14g protein, 0g carbs, 12g fat
1/4 cup GV mountain trail mix: 140 cal, 4g protein, 14g carb, 8g fat
Total - 300 cal, 18g protein, 14g carb, 20g fat
Lunch:
Medium chicken breast w skin - 382 cal, 58g protein, 0 carbs, 15g fat
[EDIT]1 tbsp BBQ or teriyaki sauce - 60 cal, 0g protein, 13g carb, 0g fat
1 cup steamed broccoli - 31 cal, 2.5g protein, 6g carb, 0g fat
1 apple - 72 cal, 0g protein, 19g carb, 0g fat
1/2 avocado - 120 cal, 0g protein, 7.5g carb, 13g fat
1 cup whole milk - 146 cal, 8g protein, 11g carb, 8g fat
Total - 811 cal, 68.5g protein, 53.5g carbs, 36g fat
Afternoon snack/workout - half before/half after:
1 cup whole milk - 146 cal, 8g protein, 11g carb, 8g fat
1/2 scoop plus pinch Optimum Nutrition Pro Gainer - 400 cal, 37.5g protein, 37.5g carb, 5g fat
5g creatine
Total - 546 cal, 45.5g protein, 48.5g carb, 13g fat
Dinner:
[EDIT]7 oz moderately lean beef - 541 cal, 49g protein, 0g carb, 36g fat
1 cup brown rice - 218 cal, 4.5g protein, 46g carb, 1.5g fat
1/2 avocado - 120 cal, 0g protein, 7.5g carb, 13g fat
1g fish oil - 10 cal, 0g protein, 0g carb, 1g fat
Total - 886 cal, 53.5g protein, 53.5g carb, 51.5g fat
Pre-bed Snack:
1/2 cup 4% cottage cheese - 110 cal, 12g protein, 5g carb, 5g fat
Total for day:
3453 cal, 248g protein, 214.5g carb, 171g fat [EDITED to include 3 edits above]
Herbs and spices and a little olive oil for cooking oil is unaccounted for. My idea is cooking twice a week will set me up for all lunch/dinner, and I will just do breakfast everyday in the same pan. The beef will be a mix of ~90% ground beef and different cuts of steak based on what's a decent deal. Should simplify the grocery list too as the main variable is shopping around for beef. If I get tired of the lack of variety, I'll throw in a sunday cheat day where I can eat what I want. But I think I'll be fine since there's decent variety throughout the day. A lion eats essentially the same thing every day 
Anyway, hit me with some tweaks if you think they would be better suited toward the goal of bulking diet with a focus on putting lunch/dinner prep to twice a week. Or just hit me with what you think a problem might be, or a ?/10 rating of the whole concept, and I'll figure out the tweaks myself. Thanks
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I only came on here for some GEAR info but shall this post so thought I'd share some information.
1) you have nothing in relation to POST WORKOUT - this is the ANABOLIC WINDOW in relation to the hormone INSULIN - you should pack in a large % of your carbs (easy digesting, low fibre), high quality protein (shake, decent lean meat) and little to NO FAT - reason being, you don't want fat here, as it slows the absorption of carbs and impacts insulin impact.
2) There is nothing wrong with eating things like cheese etc...
3) I personally would say your eating too LITTLE carbs... unless your quite overweight now, which isn't advisable as your "insulin sensitivity" is normally not great, so if that was the case, you would benefit from 1-2 meals having no carbs in.
4) If you want to bulk properly, whether your natural or using PEDs, you need to understand more to get the best result in X frame. Pay someone whose a coach whether its call to get information or an initial plan, its an INVESTMENT.
5) KCALs + Protein targets are pretty irrelevant without knowing your body-fat and how much you typically BURN daily, i.e how many steps (I used to do 25k daily for example) and that MASSIVELY impacts how much you need to grow "optimally" If your just jumping on a cycle, gaining 1-3lb is fucking stupid to be using drugs, water retention isn't muscle tissue remember.
If you want to take things to the next level, ask me in a DM.
If protein is for building muscle
Carbs are for fuel
Fats over say 40 g per day is for nothing more than adding calories !! Thoughts ??
Hey brother welcome to eroids. Glad to have guys of ur caliber around here. If thats u in ur profile pic, nice physic,, no homo,, but u need to blackout ur face bro..
Thanks yes it is me. Why do I need to blackout my face?
Being anonymous protects everyone a little better.
Steroids are legal to use in my country and import for personal usage. I coach people using PEDs for competitions and other usage.
If you want protection, you would be using an IP blocking software, a picture is going to do little when they're tracking your computer data - not that the police are really that bothered in reality.
I understand what your saying, just kinda a general rule. You know it might set a bad example for where it is illegal.
I didn't understand that was a policy, but have no intention to change it. Its your decision to use steroids, also illegally and my profile has nothing to do with that or your decision making.
Sorry to go against the grain bud, hopefully isn't a problem.
Just trying to help out a new guy!
https://www.eroids.com/forum/general/general-talk/shut-the-hell-up
Thank you.
Yeah, this guy appears to be on point! +1 on the face edit
It's noted that the workout shake is half before workout, half after.
Thanks for the rest of the info. I didn't think fat makes you fat either, that's what the global sugar lobby paid to have people think, one of the first global cartels, and it's good to see consensus.
Yeah but you aren't really have any proper FOOD. Milk slows absorption of your carbs, when pre/intra/post is all about delivery of nutrients as fast as possible.
Anyhow good luck.
Tweaked and indicated the edits. Brings me to 3453 cal, 248g protein, 214.5g carb, 171g fat for the day. Gives me room to eat 9 individual cheez-its at early snack to get to 3500 official if I want. ';)
Alright, so adding 2 slices sourdough toast and jam to breakfast, and a pinch more beef for dinner, and I think I'm at 3500cals adding mostly carbs and a tad more protein in breakfast and dinner. Especially with at least 50cals in carby sauces for the chicken.
I ran the grocery list through an online grocery pickup calculation, and it's $69.12 for everything for the week. That's with enough trail mix for 3 weeks, string cheese for 2 weeks, and enough extra eggs going into the next week that I can buy one fewer 18 egg cartons every other week. Not including a couple sauces, jam, olive oil, and gainer which are upfront purchases that should last at least a month if not more for each. Not too shabby.
Did you just say string cheese lol. Are you joking
Carby sauces. Best of luck
I like it! Makes a great stripper name.. Welcome to the stage,, Carby Saucee'.... kinda sexy! Cld work for guy or girl, thicker girl... no homo
Better than "String Cheese"!
Fo sho!! Lmao
Nope. Thanks.
My breakfast everyday
1cup eggs whites used in french toast 3-4 slices of bread
And 3 pieces turkey bacon.
Why you have so much fat. To get fat ??
I also dont like fat meals after workouth that could be just me
i like chicken , apsragus , basmati rice and pineapple after workout then
Steak or lean beef last meal aaround 7 pm
It's for a different time and place, but I think the sugar industry paid people off to blame the obesity epidemic on fat instead of sugar/carbs. We have more "low fat" products than ever, and more people buying and consuming them, yet obesity is getting worse and worse, and the scientists went with something the average person would think is common sense - "fat makes me fat, makes sense." I think carbs has your insulin signal to store excess carbs as fat, and most excess fat your body doesn't burn gets shat out.
I like asparagus too, might swap it in for the broccoli from time to time, and I'll try to be mindful that if the meals after workout dont sit well with me, it could be the fat. Thanks.
I agree with you on low fat/high sugar scam. But, you got to keep an eye on what types of fats your consuming. Plus I would get rid of the cottage cheese and whole milk, full of sugar too. Get rid of the simple carbs and concentrate on complex carbs where needed. Whole eggs are good but using just egg whites is typically a better alternative. Maybe add in one yolks vs 3. Keep an eye on your fiber intake too, might have to supplement if needed.
Hmm... I did not know that about milk and cottage cheese. Is that the lactose? Or do you mean added sugar? I read cottage cheese has casein so was decent for before bed, and with only 5g carbs total for my serving, even if it were all sugar, I thought not so bad. I chose the sourdough bread for toast because it has one of the lowest glycemic indexes for bread. Would you swap that for oats? I really dont like oats unfortunately. I don't like making them, and I like eating them even less.
AnonIf you make the oats soupy, add butter maybe maple syrup to taste, you can just go face down in the bowl and row that shit in your mouth. No chewing...just gulp...straight down....like a date with Halsey! Ha
I hate em too. Eat em every day.
Ha, yeah, just cook your oats and eat them with a spoon.
Or overnight oats taste amazing
80g oats . 1 cup almong milk . 1 scoop protein powder ,
Tablespoon pb fit , blueberries. You can make 5 days wirth at one time
I'd have to agree below with trash300. 3000 cal high fat diet, not knowing the intensity of ur workouts, u cld be either maintaining or deficit... U said u want to bulk, but I wld only continue this diet till u gained the weight u want, then dail back to what u have above. So for bulk, add another 500cals split btw carbs and protein. Split carbs morning and pre-workout. Protein (no powder) split morning/evening..
Nice work on this.. +1
Thanks
Your goal is to bulk ?
3041 cal, 229g protein, 154g carb, 163.5g fat
Way too less! Add 2 extra high carb meals and a bit more
protein!
Try to reach 3500-3800, 300 protein, 250 carbs , 160-175 fat
Add carbs in the morning 6 eggs with bacon is just a side dish for me.
Bigun2If ever there was a statement I relate to lol! GET YO WEIGHT UP, Youngin! Lol.
Calorie calculator things come up w about 2500 cal for maintenance. How many excess calories do you think? I could slap on some sourdough toast with jam for breakfast for another 200-300 cals of pretty much all carbs pretty easy