starting a bulk

GregF · #1 09-09-2005, 04:50 AM

The last time I tried to bulk up I was in highschool and I just got fatter. I'm 21 now, and I've spent a long time dieting and doing cardio to cut my body fat down. I'm about 175pds(after a lot of work), 5'10" now and I feel now its time to build up.

I want to make sure to do this right so I'm going to start
off slow and be very careful

I've been reading around and this is what I've come up with, let me know what you think....

As of tomorrow this will be my foundation for my bulk everyday. The plan is to slowly add slowburning carbs and more calories to this over the next couple weeks to see how my body reacts

heres the diet
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1.6 Eggs 2 pieces wheat bread with water
Cal. 540, Protein. 46, Carbs.28, Fat. 28, Sugar 2

Workout- water

2.Shake-one scoop with Gatorade, one scoop with water
Cal. 300, Protein.40, Carbs. 24, Fat. 2, Sugar 19

3.Cube steak, protein shake, water
Cal.350, Protein. 55, Carbs. 4, Fat.12, Sugar 2

4.½ pd Hamburger
Cal. 390, Protein. 35.5, Carbs.0, Fat. 26.4, Sugar 0

5.4 egg omelete water
Cal. 340, Protein. 26, Carbs. 6, Fat. 26, Sugar 0

6-7 Plus 1-2 more shakes, with water, throughout day
240cal, 4gfat, 40g protein, 8g carbs,
4g sugar

Totals…
Approx.
Cal. 2160, Protein.242.5g, Carbs.70g, Fat. 98.4g,
Sugar 27g
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some of these numbers I got from an online caloriecounter, so there approx but I think its pretty close

Like I said this is the starting point, I plan on using sweetpotatoes mainly for the carb boost, and Tuna Fish to add more Calories and protien....

Ok, Does this seem like it's on the right track

Thanks

Leafy Green Vegetables · #2 09-09-2005, 05:05 AM

If you are going to bulk....you are going to want a lot more carbs than that. For instance, on my bulk I had a 40 40 20 ratio of macros. 40 % protein, 40 % carbs and 20% fats.

I would add sweet potato-like carbs (ie low GI, starchy carbs) to every meal except meals 6-7. In these meals you would have fibrous carbs (any green vegetable).

Kroenen · #3 09-09-2005, 05:37 AM

[ QUOTE ]
1.6 Eggs 2 pieces wheat bread with water
Cal. 540, Protein. 46, Carbs.28, Fat. 28, Sugar 2

[/ QUOTE ]

If this is your pre workout meal then I would change it. I would even change it because its your first meal and you want to avoid fat. I would go with a fast absorbing protein like whey and a starchy carb like oats pre workout and first meal of the day.

[ QUOTE ]
Workout- water

2.Shake-one scoop with Gatorade, one scoop with water
Cal. 300, Protein.40, Carbs. 24, Fat. 2, Sugar 19

[/ QUOTE ]

Your post workout shake is no good. I would check out the Window of Opportunity that is written on this website for post workout nutrition.

[ QUOTE ]
3.Cube steak, protein shake, water
Cal.350, Protein. 55, Carbs. 4, Fat.12, Sugar 2

[/ QUOTE ]

add a starchy and leafy carb and EFA.

[ QUOTE ]
4.½ pd Hamburger
Cal. 390, Protein. 35.5, Carbs.0, Fat. 26.4, Sugar 0

[/ QUOTE ]

This is a huge hamburger man! I would probably take it out all together unless you are using extra lean ground beef. Again, you need carbs and EFA.

[ QUOTE ]
5.4 egg omelete water
Cal. 340, Protein. 26, Carbs. 6, Fat. 26, Sugar 0

[/ QUOTE ]

CARBS CARBS CARBS. VEGETABLES?

Dude, if you are bulking you will need more calories and carbs from better sources.

GregF · #4 09-09-2005, 05:40 AM

Thanks for repling...
hmmm...
whats better, sweetpotatos from a can or from a bag? I know they add a lot of sugarysyrup in the canned version, but it would seem like draining that out would be about the same....

Kroenen · #5 09-09-2005, 05:43 AM

I get mine from a bag...

XenoWang · #6 09-09-2005, 05:45 AM

Sweet potatoes are pretty cheap. I can get them for 69 cents a pound or less depending on where I buy them.

GregF · #7 09-10-2005, 12:27 AM

[ QUOTE ]
If you are going to bulk....you are going to want a lot more carbs than that. For instance, on my bulk I had a 40 40 20 ratio of macros. 40 % protein, 40 % carbs and 20% fats.

I would add sweet potato-like carbs (ie low GI, starchy carbs) to every meal except meals 6-7. In these meals you would have fibrous carbs (any green vegetable).

[/ QUOTE ]

But whats a good base of calories to start at for my weight 2,500? 3,00 I'm about 175 now

My dieting over the last few month has been crazy, and although I have lost bodyfat, I have no way of averaging it out that way,

I'm trying not to ask questions already answer in the info provided, but theres so much its almost mindboggling...

baby eater · #8 09-10-2005, 12:42 AM

I wouldn't go below 2500 especially if you're trying to bulk. And get those carbs up. Like someone mentioned earlier, a 40/40/20 split of protein/carb/fat is pretty good. If you really want to add some weight, increase the calories and split down to 30/50/20. Make sure you're getting 1.5 x body wght for protein (grams) and I'd keep the fat below 20% whatever you do w/ the protein/carb ratio.

Just try to keep things consistent (i.e. start at 2500 cals/day for a week) Then weigh yourself, did you lose, gain, stay the same. If you can keep things relatively consistent, you'll be able to adjust your calories up or down as needed and be confident in your decision.