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13-01-2007, 11:16 AM
| #1 (permalink) |
| Join Date: Jan 2007 Location: Liverpool Posts: 64 Rep Power:   |  Can anyone help me on this bulk please?? Hi, first of all this is my first post on this forum but have been training for about a year and a half. i have been trying to bulk for about 2 months now, however have found no real weight gain infact none at all. However my lifts have slowly begun to increase. My stats at the moment are Stats 140lbs 9%bf 5ft 8.5in As a result i have changed my bulking diet from the one below 9.00 get up 09:00 25grams whey in water and a piece of fruit 175 cals 09:15 50g dry oats + water 200 cals 1weetabix 65 cals 5 egg whites 75 cals tablespoon pb 100 cals 40g protein 11.15 my protein bar (200cals) and an oatcake 20g protein 2.15 tin of tuna with a mixed salad and 50g of quark and 25g mixed nuts 35g protein 5.15 mrp 42g protein 20 carbs 42g protein 6.30 trained chest 7.30 PWO Shake which included 50g whey a banana and a plum 40g protein 08:30 PPWO Chicken breast with 50 g quark, 50g wholewheat pasta and mixed salad 35g protein 11.00 pre bed snack 250 quark with 1 tbl spoon flax 20g protein Im sorry but imm not too sure of the macronutrient breakdown I know that the protein is 225g not including the protein from the oats etc I have now changed the diet to the one shown below. How does it look??? 9.00 wake 20g whey in water 9.20 5 egg whites with 100g dry oats and a piece of fruit 12.20 1.5 chicken breasts or a tin of tuna with 50g wholemeal pasta and salad 2.20 to 3.20 train - piece of fruit before i workout 3.20 50g whey in water with 25g dextrose and a banana 4.20 either chicken or tuna with 100g wholemal pasta or brown rice or 4 weetabix and some salad. Obviosly i have theweetabic seperate 7.20 steak with fibrous carbs about 4 cups full of broccoli sprouts or cauliflower and some salad. flax seeds 10.20 250g quark with a tablespoon of pb or flax I try to vary my meals so that i get oily fish like salmon 3 times a week i am currently getting 2700 - 2900 cals from this diet consisting of: 311g carbs 220-250 protein 40-50 fats Thanks again for any input as i really want to nail this diet. Sorry if im being a pain Den |
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13-01-2007, 03:35 PM
| #2 (permalink) |
| Moderator Musclechat Icon  Join Date: May 2006 Posts: 1,993 Rep Power: | hello mate seems your thinking in the correct way with regard structuring your diet and understand why you need to take everything in etc... a few questions first: 9.00 wake 20g whey in water (is this 20g whey??? or 20g of protein FROM whey??) 9.20 5 egg whites with 100g dry oats and a piece of fruit (yuo say DRY oats? are you eating them dry??? or cooking them in water?) 12.20 1.5 chicken breasts or a tin of tuna with 50g wholemeal pasta and salad (personally i think this meal is a little too far away from your training - 2 hours) 2.20 to 3.20 train - piece of fruit before i workout 3.20 50g whey in water with 25g dextrose and a banana (too little dextrose in my opinion - id reccomend 50g) 4.20 either chicken or tuna with 100g wholemal pasta or brown rice or 4 weetabix and some salad. Obviosly i have theweetabic seperate 7.20 steak with fibrous carbs about 4 cups full of broccoli sprouts or cauliflower and some salad. flax seeds (are you counting the fibrous carbs in your daily carb intake?) 10.20 250g quark with a tablespoon of pb or flax (dont know anyone who eats quark... so dunno how good it is as a protein source???) also, are you counting your protein from ALL foods? you shouldnt be.. you should only count it from meat, fish, cheese, poweders etc. same with carbs, only count it from oats, pasta etc. to be honest i think the main problem is not enough quality sources of protein and carbs, and probably your timings of your carbs may be a little off! but in terms of your diet its not too shabby so well done! answer them questions and we can go from there! ______________________ If your not a part of the greatest... you got to be the greatest yourself! For the best supplements: www.extremenutrition.co.uk |
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13-01-2007, 04:21 PM
| #3 (permalink) |
| Join Date: Jan 2007 Location: Liverpool Posts: 64 Rep Power: | Just like to thank you for the reply. I really appreciate it mate. 9.00 wake 20g whey in water (is this 20g whey??? or 20g of protein FROM whey??) [B]Yes its 20g whey[/b] 9.20 5 egg whites with 100g dry oats and a piece of fruit (yuo say DRY oats? are you eating them dry??? or cooking them in water?) They are 100g dry weight then cooked in water 12.20 1.5 chicken breasts or a tin of tuna with 50g wholemeal pasta and salad (personally i think this meal is a little too far away from your training - 2 hours) Should i prhaps train about an hour to an hour and a half after this then mate 2.20 to 3.20 train - piece of fruit before i workout 3.20 50g whey in water with 25g dextrose and a banana (too little dextrose in my opinion - id reccomend 50g) Will up the dextrose to 50g then. Thanks for that. So will i cut the banana in this case 4.20 either chicken or tuna with 100g wholemal pasta or brown rice or 4 weetabix and some salad. Obviosly i have the weetabix seperate 7.20 steak with fibrous carbs about 4 cups full of broccoli sprouts or cauliflower and some salad. flax seeds (are you counting the fibrous carbs in your daily carb intake?) Yes mate i am 10.20 250g quark with a tablespoon of pb or flax (dont know anyone who eats quark... so dunno how good it is as a protein source???) Quark is a low fat cheese per 100g=63calories protein=11.3g carbs=3.9g fat=0.2g So yeah it is pretty good as a protein source and it contains casein. I alternate this with low fat cottage cheese mate. also, are you counting your protein from ALL foods? you shouldnt be.. you should only count it from meat, fish, cheese, poweders etc. ok i wont count all the carbs from the fibrous sources and the same with the protein same with carbs, only count it from oats, pasta Again thanks very much for all your input mate and thanks in advance. Off to train shoulders now!!! Good luck Den |
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13-01-2007, 05:00 PM
| #4 (permalink) |
| Making Progress  Join Date: Oct 2006 Location: Kent Posts: 497 Rep Power: | Your in good hands there with leeb mate, but i would just add that at your weight u need to be consuming about 2800 to 3000 calories a day if you wanna put weight on. ______________________ Opinions are like as*holes.......Everybody has one  |
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13-01-2007, 06:28 PM
| #5 (permalink) |
| Join Date: Jan 2007 Location: Liverpool Posts: 64 Rep Power: | right ok mate thanks i appreciate that. Ye thats about right. My BMR is about 1527 and my total calorie expenditure is 2450. So will add 400-500 on top of this mate in order to gain?? Thanks againn Denis |
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13-01-2007, 08:07 PM
| #8 (permalink) |
| Moderator Musclechat Icon Join Date: May 2006 Posts: 1,993 Rep Power: | if your morning whey is only 20g of the powder... youll only be taking in something like 10g protein... personally i dont see the point in over complicating things and having 2 protein sources at breakfast... id either up the protein and drop the eggs or vice versa. 100g dry weight is quite alot. especially for someone of your bodyweight. if your fine eating tihs much then no problems. but dont be afraid of dropping down to say 60g. ideally you would be better training 45 minutes to an hour after your meal. and you do right to only count protein amounts from the main protein sources in your food. same for carbs. and as you say, dont count the fibrous carbs.... in fact these can be seen as "negative" calories because as they are roughage your body can actually burn a small amount of energy processing them through your insides! one thing id suggest is to aim to simplify your diet a little.. it seems to me you have a lot of different meals in there with different nutrient amounts etc. its much easier when you have 2-3 meals which are the same so that nutrients can be spaced evenly throughout the day. apart from that, you seem like you know what your doing, your eating 7 meals a day (inlcuding post workout shake) and you have the amount of calories your aiming for. if yuo fancy going over your diet again and working out from that calorie mark, then have a read of the link below which i wrote a while back, id aim for a protein/carbs/fat ratio of 40%/40%/20% (doesnt have to be exact). from that you should be able to work your diet out quite well. and then post the result up here, with any questions you might have. http://www.musclechat.co.uk/general-diet-nutrition-questions/22754-quick-fairly-basic-guide-constructing-cutting-diet.html (i know it says cutting diet, but it doesnt have to be.. just work it out for the calories your aiming for, give it a few weeks, if you stop growing then up your carbs/protein a little) ______________________ If your not a part of the greatest... you got to be the greatest yourself! For the best supplements: www.extremenutrition.co.uk |
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13-01-2007, 08:58 PM
| #9 (permalink) |
| Join Date: Jan 2007 Location: Liverpool Posts: 64 Rep Power: | Hi LeeB thanks for taking the time and effort to post. The reason im having 100g of oats in the morning is because i have noticed no gains in terms of weight on the original diet. (At top of thread) Hence why it was changed. No no problems eating this amount to be honest. Sorry about the whole 20g of whey thing. Its actually one scoop of whey with 20g of protein. Sorry about that. Right as you say i will take a look. Work out a revised diet and get back to you. Again thanks |
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13-01-2007, 09:21 PM
| #10 (permalink) |
| Join Date: Jan 2007 Location: Liverpool Posts: 64 Rep Power: | I have took a look at that and realised from it that 2900 cals(what i need to gain weight) i will adjust this accordingly depending on the results) 1160 cals from protein divided by 4 = 290 g 1160 cals from carbs divided by 4= 290 g 580 cals from fats divided by 9= 64 g so if i divide these figures into 6 daily meals it gives me 48g protein 48g carbs 10.6 fats Im just a little confused on how to fit the pwo shake into the formula bud and is 48g protein too much for one meal in terms of how much the body can use at a particular time |
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