my bulking diet, does it need to be adjusted? (16wk duration)
ok here are the macros, calories and what I plan on doing
bulking calories from macros 1092 cal from p, 1676 cal from c , 774 cal from fat
273p 419c 76f around 3490-3570 cal
Breakfast:
4 jumbo eggs + 2 egg whites 48p 6c 20f
1 1/2 cup dry oatmeal 5p 71c 5f
2tbsp peanut butter 4p 3c 24f
1x a day 57p 83c 49f
Chicken breast 6oz 39p 0c 6f
1.5 cups Jasmine rice cooked 5p 68c 6f
1 cup of brocoli 3p 6c 0f
4x a day 188p 296c 36f
final meal:
1 cup sweet potato 4p 40c 0f
protein shake 1 scoop or can of tuna 24p 0c 0f
1x a day 28p 40c 0f
total macros 273p 419c 86f
Supplements: Whey protein powder, hydraulic pump pre, preworkout, alpha lopatic acid, fish oil pills, multi vit, vit D, thyroid supp (not t3 its a sup), milk thistle.
I plan on doing 2 hours of weight lifting and doing 3 muscle groups per session, to combat gaining fat and keep the heart working I am going to be doing 40min of LISS cardio EOD / 3-4 times a week.
Stats 182lbs 5'9 21% bf (I am going to lean out more down to 14-16% before the bulk. My goals are to build muscle (obviously), increase strength and not gaining too much fat. in terms of weight goal I want to be over 200lbs but its a 16 week bulk so am hoping for 1.3 to 1.7lbs per week of weight gain
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Given some of the supps your are taking, I would assume you were going to take an oral during your bulk. I would add NAC and tudca to it for your liver, as well as a red yeast rice supplement for your lipids. I’m sure you know your metabolism, I’d have to eat a lot more to bulk. The type of job you have can make a big difference in that. Those are some long workouts where I would burn a lot of calories. I’m just thinking you might have to eat more than that.
I also work an office job, sedentary but I wanna get an active job. Maybe construction my friends in it
An office job sounds good to me. That way you can control your recovery better. I’m always tweaking this and that at work due to its physicality. I’d rather only have to worry about hurting myself in the gym. And if I do hurt myself in the gym, then my recovery takes a lot longer because my job doesn’t allow for me to rest or baby my injury much.
orals itself is gonna be 30mg dbol 4 weeks
See how it goes. Adjust if progress slows.
Assuming you’re not eating plain chicken there’s gonna be carbs and fat in whatever sauce/preparation used so if body fat becomes a concern change your breakfast and last meal. Having that much fat and carbs together during breakfast and carbs before bed may be a problem so adjust if needed. Have the peanut butter at night like blending it in a shake and put some fruit in your oats to make up for the sweet potato. Just an idea good luck
I plan on using dry spices and seasonings, ill count the carnbs in and adjust depending on how much it is. ill use strawberries and blackberries as the fruit and ill take your advice on the peanuit butter thing
Boring, where are the avocados and almonds and whipped topping for dessert.
Sounds solid
Keep us posted .
If you see the results going the way you want it will be good.
If not always room for changes
awesome bro, I hate almonds but if I find walnuts ill have
Walnuts are good.