Want to bulk up, check my diet please?

nunchaku master

Hi all. I want to bulk up, and have had advice for training and also my diet from friends. I wanted to check with you guys if i'm eating enough or not.

quick background, i am 6ft1 and only 63kg (hence the bulking!) i want to build more muscle mass, maybe keep the toneage if possible? anyway here is what i'm doing:

wake up and have a whey shake.

for breakfast i have a bowl of weetabix porridge, and then a bowl with 2 oatbixes.

for lunch i have 100g of wholewheat pasta with a 150g can of tuna with a vitamin supplement.

before i head to the gym i take my creatine and L glutamine downed with orange juice. on the way i have a banana.

in the middle of my workout i have 2 more banana's.

after my workout at the gym i have a whey shake.

when i get home, i drink some orange juice with a vitamin C tablet.

for dinner i have 2 pitta's filled with grilled chicken breast and salad.

then for a snack i have 2 boiled egg whites in 2 toasts.

i usually get hungry again so have another 2 boiled egg whites in 2 toasts.

then before bed i have a calcium caseinate shake with another vitamin tablet.

I also drink loads of water during the day.

What do u guys think? or do u want me to get the number of calories in the cooked foods?

I am training hard using a split muscle group pattern ie. chest/tri's, back/bi's, legs/abs, shoulders/forearms. I also jog once a week in the morning,3 miles.

Opinions glady received. Many thanks in advance for your time

Ali M

As long as your daily intake of calories is more than your maintanance level then you will gain weight, it's as simple as that. You don't need fancy foods, however, try to get a good ratio of carbs, protien and fats.

Now if your serious you will take the time to calorie count all your food for say a 3 day period and at the end of this you will now how many cals your consuming daily and if you need to up it or not.

I cant really see why you would eat 2 banana's in the middle of a workout, i personaly don't think eating whilst working out is a good idea. If you want to get some stuff down you whilst your working out then make a protien/carb drink and sip it whilst working out. the idea is that you should finish your drink as your coming to the end of your workout.

Tall

This is only my opinion but I wouldn't want to be eating while working out... I'd throw up... Especially if I'm doing 20 rep squats...

If you need an energy boost ready for your then you need to look at ensuring your Pre-WorkOut meal is upto par. You may want to consider having oats or similar in a protein shake at least 45mins before. Play around with the timing and the content of the meal and see what works for you.

At the moment I tend to have a 300ml bottle of Lucosade at the start of my workout, then I refill it with water a few times during the workout. That works for me.

On the whole it looks like you are having a good amount of food. From your height and weight I'm going to go out on a limb and guess you are an ecto. I'm an ecto too (6ft 6...) but I've packed on some good weight and got to 113kg but eating shedloads.

Odds are that lifting 4 times per week and running 3 miles is keeping the weight off you - again just an opinion.

AliM's idea of counting your food for three days is a good one, it will give you a good idea of what you actually eat and give you a base to establish how much you need to up it by.

nunchaku master

ok thanks guys. i'll do a calorie count for 3 days like u said ali. and post up how much it comes to.

as for the eating inbetween workout. i read on a bodybuilding article that when bulking you shouldnt go more than a few hours without eating. and once i finish my lunch of pasta and tuna (pre workout meal) by the time i leave the house, and wait for the bus, to when i finish my workout and have a protein shake, its a good few hours... so a friend told me to take banana's. would u guys suggest alternatives, like would lucozade be better?

yes tallheavyandskinny you are right, i am an ecto. i find that i can put on weight by eating loads and training, but if i stop either one, then i lose it all fast. another slight problem is that when i bulk, fat starts appearing only on my stomach, and not anywhere else, looks very odd, hence my jogging...

as you have packed on weight being an ecto, could you give any must-do tips?

thanks for your replies also!

Tall

What worked for me was eating like a horse and when I went to the gym making sure I worked out flat out and gave every lift of every rep of every set everything I had in me.

If you are bulking mate you will get some belly fat - its just genetics. Also you will get some belly bloat - water weight and some food being stored in the gut.

Make sure your posture is right to minimise the appearance of the belly fat, and make the decision as to how quick you want to bulk up. faster bulking = more fat gained.

It isn't easy as an Ecto mate - but with hard work you will get to where you want to be.

mrhulahoop

I am an ecto whose body seems to love storing fat, and yep, when bulking I get fat easily and I hate it. I recently stopped bulking, I was bulking for one year then started cutting because I simply was getting far too fat. Dont worry about the belly fat, because Ive been cutting for a few months now and the fat has fallen right off me, ....Im not mega lean but looking much better.

Just eat the cleanest possible bulking diet you can and don't worry about the fat.

...oh yeah, and I recon eating peanut butter is one of the best ways to get some good calorie dense food into you for the purpose of bulking.