The Bulk Starts Here

Squatty · 16-08-2006, 11:13 AM

Right, here we go. Starting a bulk programme the week of the bank holiday, with the aim of putting on another 5kg by Christmas. I'm trying to go for a daily intake of 4500 - 5000 cals, broken down into 60% protein, 30% carbs and 10% fats.

This is what I've come up with:

Meal One (7am) Oats (100g)
Meal Two (8am) Protein Shake & Cup of mixed nuts
Train at 9am
Meal Three (10.30) Tuna, Jacket Pot and salad
Meal Four (12.00) 2 Chicken breasts & basmati rice
Meal Five (2.00) Protein Shake & cup of mixed nuts
Meal Six (4.30) Peatnut Butter & 4 rice cakes (or Nick's peanut colada)
Meal Seven (6.30) Chicken (or steak or liver), Jacket pot (or sweet pots or parsnips) and veggies
Meal Eight (9pm) Protein Shake
Meal Nine (10.30) Oats (100g)

I work from 11 to 4, so the meals bewteen those times have to be ones I can eat quickly or on the go. I do some work in the evening at home but I can eat as I work so that's not a problem.

I will be starting a cycle of test, trenbolone and equipose at the same time but will put details of that up later. (waiting for my coach to return from holiday to discuss dosages)

OK. How does that look? This is my first time of bulking with a view to competing. Is that diet too much, too little? Is the protein, carb, fat ratio right or does it need to be different? Are the timings ok? Are the meals too close together?

Any comments would be great

Nick500 · 16-08-2006, 11:46 AM

Look solid, and the gear is gonna help you enormously no doubt,

meal nine is a little confusing, perhaps get a tub of cottage cheese in there before bed?

Nick

Squatty · 16-08-2006, 12:49 PM

Why is it a little confusing Nick? Is it because it is carbs only - is that why you've recommended the cottage cheese. What's the breakdown of a whole tub of cottage cheese - that seems a lot to have as the last meal

Nick500 · 16-08-2006, 02:44 PM

Er, yeah partly i think because its carbs only, when i've always gone by the last meal should be abundant in slow released proteins.

Cottage cheese is a slow casein milk protein that suits this purpose.

Below is the nutrition information for it:

So often people will eat 250 grams of cottage cheese before bed for approx 30 grams of very slow release protein, much like milk.

Nick

Squatty · 16-08-2006, 03:42 PM

Great stuff Nick. Thanks a lot

JayCee2 · 17-08-2006, 07:40 PM

good luck with it mate keep us posted

c8rsa · 17-08-2006, 09:20 PM

Very well thought out. Nice one

Squatty · 17-08-2006, 10:12 PM

Brought myself a large tub of cottage cheese today and will include it as the last meal. Should I eat it on it's own or spread it on something (more rice cakes perhaps?)

16-08-2006, 11:13 AM	#1 (permalink)
Squatty Legend Join Date: Jun 2006 Location: www.counselling-for-men.co.uk Posts: 651 Rep Power:	The Bulk Starts Here Right, here we go. Starting a bulk programme the week of the bank holiday, with the aim of putting on another 5kg by Christmas. I'm trying to go for a daily intake of 4500 - 5000 cals, broken down into 60% protein, 30% carbs and 10% fats. This is what I've come up with: Meal One (7am) Oats (100g) Meal Two (8am) Protein Shake & Cup of mixed nuts Train at 9am Meal Three (10.30) Tuna, Jacket Pot and salad Meal Four (12.00) 2 Chicken breasts & basmati rice Meal Five (2.00) Protein Shake & cup of mixed nuts Meal Six (4.30) Peatnut Butter & 4 rice cakes (or Nick's peanut colada) Meal Seven (6.30) Chicken (or steak or liver), Jacket pot (or sweet pots or parsnips) and veggies Meal Eight (9pm) Protein Shake Meal Nine (10.30) Oats (100g) I work from 11 to 4, so the meals bewteen those times have to be ones I can eat quickly or on the go. I do some work in the evening at home but I can eat as I work so that's not a problem. I will be starting a cycle of test, trenbolone and equipose at the same time but will put details of that up later. (waiting for my coach to return from holiday to discuss dosages) OK. How does that look? This is my first time of bulking with a view to competing. Is that diet too much, too little? Is the protein, carb, fat ratio right or does it need to be different? Are the timings ok? Are the meals too close together? Any comments would be great

16-08-2006, 11:46 AM	#2 (permalink)
Nick500 Join Date: Aug 2004 Location: Bristol Posts: 3,230 Rep Power:	Look solid, and the gear is gonna help you enormously no doubt, meal nine is a little confusing, perhaps get a tub of cottage cheese in there before bed? Nick ______________________ - Obsession is what lazy people call dedication -

16-08-2006, 02:44 PM	#4 (permalink)
Nick500 Join Date: Aug 2004 Location: Bristol Posts: 3,230 Rep Power:	Er, yeah partly i think because its carbs only, when i've always gone by the last meal should be abundant in slow released proteins. Cottage cheese is a slow casein milk protein that suits this purpose. Below is the nutrition information for it: So often people will eat 250 grams of cottage cheese before bed for approx 30 grams of very slow release protein, much like milk. Nick ______________________ - Obsession is what lazy people call dedication -

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16-08-2006, 12:49 PM	#3 (permalink)
Squatty Legend Join Date: Jun 2006 Location: www.counselling-for-men.co.uk Posts: 651 Rep Power:	Why is it a little confusing Nick? Is it because it is carbs only - is that why you've recommended the cottage cheese. What's the breakdown of a whole tub of cottage cheese - that seems a lot to have as the last meal

16-08-2006, 03:42 PM	#5 (permalink)
Squatty Legend Join Date: Jun 2006 Location: www.counselling-for-men.co.uk Posts: 651 Rep Power:	Great stuff Nick. Thanks a lot

17-08-2006, 07:40 PM	#6 (permalink)
JayCee2 Making Progress Join Date: Aug 2006 Posts: 243 Rep Power:	good luck with it mate keep us posted

17-08-2006, 09:20 PM	#7 (permalink)
c8rsa Making Progress Join Date: Jan 2006 Location: Beds/Herts Posts: 202 Rep Power:	Very well thought out. Nice one

17-08-2006, 10:12 PM	#8 (permalink)
Squatty Legend Join Date: Jun 2006 Location: www.counselling-for-men.co.uk Posts: 651 Rep Power:	Brought myself a large tub of cottage cheese today and will include it as the last meal. Should I eat it on it's own or spread it on something (more rice cakes perhaps?)