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Post by cavemuscle on Jun 29, 2006 22:24:46 GMT -5
4:30 am- NO explode, coffee
5:00 am Oatmeal, one scoop Time release protien.
7:00 Cellmass, 2 scoops Cyto gainer with banana, flaxseed oil, water
8:00 4 eggs scrambled and zapped
10:00 12 oz no fat cottage cheese, 8 oz pineapple
Noon 12 oz meat or fish, brown rice, veggies
3 pm one can tuna, another can pineapple
5:30 pm, 1.5 scoop gainer
8:00 12 oz meat or fish, brown rice, veggies
9:30 1.5 scoop time release protien
Midnight if i wake up, one scoop protien
I'm bulking, what should i add?
regards
Brock
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Post by beckie on Jun 30, 2006 3:03:24 GMT -5
Hey Brock,I noticed you don't have enough essential fat in your plan-maybe add in another tablespoon of flax oil with your 5.30pm or 9.30pm protein shakes??
What are the quantities of brown rice and oats you are having with your meals? 1 Cup???
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Post by Intensity on Jun 30, 2006 6:17:17 GMT -5
Welcome back Brock!
First if you are bulking you must ask yourself a question... Is my bodyweight keep increasing at least every 2 weeks with this diet? If not... you must add calories! If too much (like more than 2 lbs a week) you must reduce them! After that, will have to look at the macros...
Some questions: How many cup of brown rice? How many grams of time release protein? Etc Those are very inportant infos if you want to know if the meal is good enough for a bulking diet. It would also be a good info to know your age, weight, height and training schedule...
But that being said, i would tell you that i like the choice of foods ( i like a clean foods bulking diet) but a lot of meals seem closer to a cutting diet because there is not enough carbs, not enought essential fat as said Beckie or depending of your answers in the previous question, maybe not enough protein...
Mo
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Post by cavemuscle on Jun 30, 2006 10:16:15 GMT -5
Welcome back Brock! First if you are bulking you must ask yourself a question... Is my bodyweight keep increasing at least every 2 weeks with this diet? If not... you must add calories! If too much (like more than 2 lbs a week) you must reduce them! After that, will have to look at the macros... Some questions: How many cup of brown rice? How many grams of time release protein? Etc Those are very inportant infos if you want to know if the meal is good enough for a bulking diet. It would also be a good info to know your age, weight, height and training schedule... But that being said, i would tell you that i like the choice of foods ( i like a clean foods bulking diet) but a lot of meals seem closer to a cutting diet because there is not enough carbs, not enought essential fat as said Beckie or depending of your question in the previous question, not enough protein... Mo Hi Mo! Congrats on the Pro card! 1.5 cups of brown rice per serving 1 scoop equals 24 grams time release protein 1 scoop gainer is 22 grams 2 tablespoons flaxseed oil per day. I also add small red potatos as a substitute for the brown rice, along with red garnet sweet potatos I'll post the rest of the pertinent info you are asking for in the appropriate spots and then PM you when they are up. Brock |
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Post by Maximum6 on Jun 30, 2006 15:08:58 GMT -5
i love pineapples too!!
if you ask me...if you weight is going up steadily about 1lb a week then thats good diet. If not...i personally add 200cals in the form of complex carbs to the same diet and then see how the weight gaining goes for another week. If not...add another 200cals (50g carb). Protein i rarely change....until maybe i gain another 10lb or so. And i sometimes adjust the fats to make sure i get at least 20% of the calories coming form it.
basically i say play around with carbs and see how it affects you from week to week.
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Post by beckie on Jul 1, 2006 0:30:49 GMT -5
I calculated about 380g protein-that sounds enough to me.Carbs-they are quite a bit less than the protein,only around 250-300g....lets see what else Mo suggests for you!
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Post by cavemuscle on Jul 2, 2006 15:08:23 GMT -5
Hi Beckie- sorry I was having a blond moment!
I talked to Brandon Hodges and got an expanded list of things to eat and it was suggested to go to two-a-days with lifting in the AM and cardio in the evening to keep from become phat boy.
anyone for whole wheat tortillas?
Thanks
Brock
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Post by beckie on Jul 3, 2006 2:51:56 GMT -5
not a bad idea-just don't do it on leg day as you will probably be too fatigued from lifting all those heavy weights!  |
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Post by Intensity on Jul 3, 2006 16:33:23 GMT -5
Agree with you estimate Beckie! Brock i would guess that you are eating approx 320g of protein and 265g carbs... so here is what i would suggest you;
As i said, make sure your bodyweight is increasing from 0,5lbs to 1,5lbs every 2 weeks. If it's not the case, increase your average daily nutriments intake: Carbs +- 25g and proteins +- 5g. If after 2 weeks the bodyweight stays the same keep incresing the nutriments at the same pace (And if you reach the 0,5 to 1,5lbs objective, keep the same diet until it stagnate). If you want to make sure you add QUALITY weight, I wouldnt recommand to stay on that kind of bulk for more than 16 weeks.
Good luck!
Mo
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Post by cavemuscle on Jul 4, 2006 8:32:51 GMT -5
Thanks Big guy!
yeah upping the carbs seems to be key. fortunatly l love baking my own breads (made with splenda). also eggs and oatmeal are cheap so I'll up those in the am, add yams & whole wheat pasta in the evening.
I'll post a query as to what else I can add in the recipe section.
big men rule!
Brock
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