Example Cutting and Bulking diets

Young Gun

Ok quite a few people have posted diets for cutting and bulking in the last few days which have been pretty awful. So I figure we post a thread in which people give example suggestions so whenever someone posts an awful diet or asks questions on diet a simple link to this thread will be a great starting point.

Plus with the range of height weights and metabolisms we have on the site from Jay123 who has to eat a small country every day to grow to Devilsquest who probably could eat mars bars all day and would be Mr. O but for injury we should get a good range of diets to suit everyone.

Ok I'll shoot.

CUTTING

9am - morning cardio

10am - whey protein isolate 2 scoops 56g in water (50g protein), 50 g oats

11.00 - 6 egg whites 2 whole, bowl of oatmeal

1.30 - 150g turkey/chicken/fish, sweet potato/brown basmati rice, broccoli

2.30 - pre workout shake - 1 scoop whey isolate in water 30 g oats

TRAIN

4.30 - post workout shake; whey protein isolate 2 scoops 56g in water (50g protein), 50g high glycemic carbs (dextrose, maltodextrin)

5.30 - 150g turkey/chicken/fish, sweet potato/brown basmati rice, broccoli

8.00 - 150g turkey/chicken/fish, sweet potato/brown basmati rice, broccoli

11.00 - 150g turkey/chicken/fish, sweet potato/brown basmati rice, broccoli

12.30 - casein shake

1.00 - sleep

BULKING

As Above but add peanut butter, milk, pasta, baked potatos and generally increase volume of food.

Also drink as much water as you can. Aim for around 4 litres at least (so 8 pints)

Note this may be too much or too little food for some it is dependant on you only trial and error will give you the answers. Try to get a good source of protein, slow digesting (low GI) carbs and good fats in most meals and you should be fine. Add EPA to meals in appropriate places and take multi vitamins

Anyone else?

splinter

Thought it was better to eat brown rice.

150g of protein? or is that the weight of the food, body can only use so much at a time.

Nick500

'brown basmati rice' IS brown rice, just a different strain of it - i think it has a lower GI than normal brown rice.

Also, its obviously not 150g of protein, its 150grams of turkey.... turkey has about 25 grams/100gram of protein, so approx 40 grams of protein

Nick

razg

He said brown basmati at the top.

Solid guide to cutting.

Nick500

young gun

'5.30 - 150g turkey/chicken/fish, sweet potato/brown basmati rice, broccoli

8.00 - 150g turkey/chicken/fish, sweet potato/brown basmati rice, broccoli

11.00 - 150g turkey/chicken/fish, sweet potato/brown basmati rice, broccoli '

in these meals are you having less and less basmati rice each time, trying to minimise total carb surplus by the time you are going to sleep? What sort of amounts are you having of rice in each meal?

Nick

Mr Nice

Sounds like a sound diet, obviuosly your eating less and less carbs as the day goes on right?

Young Gun

Nope I respond well to high carbs which is why I wanted others to post diets also as not everyone is the same.

Beginners can then have a choice of sound diets to follow.

Young Gun

Taken from Fierce

'As a rule you should be aiming to consume at least 1g of protein per pound of bodyweight. Many people go over this ie 1.5g or even 2g per pound but i think you'll do fine on a gram.

Protein should make up 30% of your dailey intake. Carbs (complex) should make up 50% and dont try to get the remaining 20% in fat, you will consume good fats from meat, fish, nuts etc.

I work it out like this. lets say you wiegh 200lb. You then need to eat 200g of protein per day. If this makes up 30% of your diet, you can work out the amount of carbs you should be eating.

protein grams / 30% = 1% of food intake per day in grams.
so...
200 / 30 = 6.66

that means that 1% of your intake each day is 6.66 grams. From here you canwork out the amount of carbs you need.

1% * 50 (as your carbs should account for 50% of your diet)
so...
6.66 * 50 = 333

So now we know that...

protein = 200g
carbs = 333g
fat = (by product of good food)

If you are fussy and want to know how much fat you need (and it is needed when you are bulking) you can work it out in the same way.

We already know 1% of the food we need is 6.66g

so 6.66g * 20(the percentage of fat allowed/recommended per day) = 133g

The bottom line - Everday you should comsume enough food so that the body recieves...

Protien - 200g
Carbs - 333g
Fat - 133g

From there you need to learn how much protien, carbs and fat there are in different foods and work out how much of that food you need to satisfy that meals nutritional needs.

I like to split my nutrients evenly over the 6 meals, so going by our example that would mean that each meal must contain...

pro 200/6 = 33g
carb 333g/6 = 55g
fat 133g/6 = 22g

so now you know what your aiming for.'

Consider this a good newbie guide which is essentially what I'd like this thread to be so no one has to post up example diet after example diet.

Can others post up there diets

Young Gun

good point buddy. Around 75g brown rice. And no I respond well to high carbs Iv'e tried carb depletion and its by by muscle I still lose fat this way but manage to retain strength a good indicator of lbm

splinter

I never heard of brown basmati rice.