Bulking diet plan - Please criticise if needed

Nitrojan

Nitrojan

Nitrojan

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12 Jan 2008
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156lb individual.
18 years old.
5ft 7" tall.
Aiming for 3074 calories.

God knows my body-fat % (http://img443.imageshack.us/g/p1010939v.jpg/ - if you want to guess).

And here is my plan:

plan.jpg


Let me know if you can help me please :p
 
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I think yo should make 1 thread from now on, will help you keep track of your questions and answers. Might be worth asking a mod to merge them :)
 
Calories seem a bit... low?

I guess you plugged it into a site to see how many you need a day to retain your current body weight?

Edit: Missed your aiming for calories, 1000 is a lot to add in, try olive oil or nuts which will help get the fats and calories up a fair amount.
 
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I think the table seems hard to read/doesnt make much sense, eg total calories/meal calories of the cashews. Also if you're aiming to get 3000 calories a day you've calculated your total as ~2000... ? :S

Also if you want more fat eat the egg yolks. To me egg whites seem like a waste (Although I can see the appeal, just its wasting food which I'm not a big fan of, plus my parents would get annoyed :P)
 
Have updated the plan taking into consideration everything that has been said :)

Let me know.

Aedus said:
Calories seem a bit... low?
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I used the TAP (Testosterone Advantage Plan) way of calculating my bulking calories:

156 lbs * 11 = 1716
1716 * .5 (assuming high metabolism or high activity, .3 if average or .2 if low) = 858
1716 + 858 = 2574 maintenence kcals
2574 + 500 kcals to bulk = 3074 kcals to bulk

:)
 
Well you've basically hit what you wanted to, I feel the carbs may be a bit high, but you'll have to see how that goes. I took in 250g's and 200g's respectively (Gym days and off days) and found my weight to shoot up surprisingly quickly. The olive oil seems to be a lot pre-workout, what are you going to have it with? You're not just going to spoon it in to your mouth are you?
 
Aedus said:
Well you've basically hit what you wanted to, I feel the carbs may be a bit high, but you'll have to see how that goes. I took in 250g's and 200g's respectively (Gym days and off days) and found my weight to shoot up surprisingly quickly. The olive oil seems to be a lot pre-workout, what are you going to have it with? You're not just going to spoon it in to your mouth are you?
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Bahh.. Just mix it in with the food, and with a shake.. :p

Anyone else think 20/40/40 is too high?
 
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Just realised, do you not eat any fruit? I'd swap some of the carb sources for fruit tbh and also might wanna lower the carbs a bit.
 
The Craig said:
Just realised, do you not eat any fruit? I'd swap some of the carb sources for fruit tbh and also might wanna lower the carbs a bit.
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You think it'd be wiser to lower the carbs then? I am curious about them although I got them from reading up on TAP (Testosterone Advantage Plan) which 'supposedly' boosts your testosterone to enhance muscle building/fat loss. IF this plan works.. will lowering my carbs/increasing my protein simultaniously effect this and possibly hinder any gains?

Reason I didn't add fruit is that I have heard a lot about fruit containing sugary substances (fructose I think?) so I just chose to ignore them completely. :eek: is this bad?
 
Aedus said:
The olive oil seems to be a lot pre-workout, what are you going to have it with? You're not just going to spoon it in to your mouth are you?
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Reason I have tried to get my fats in pre-workout is although I need them during my day, they slow digestion, and after my workout I want to get some good nutrients into my body as soon as possible - in the form of simple carbs and then some complex carbs after. Tell me if I am going about it the wrong way though, because this is only from what I have read :D
 
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I think you are going into far too much detail. Are you really going to be able to stick to the strictness that you are setting?
Make it easy, you are more likely to stick to it and gain the lb's you want
 
Let me give you some good advice. I was like you about a year ago...trying to make a diet plan, and I kept making them for half a year because I couldn't stick to them, even though they seemed so perfect! :( My progress in the gym this past year hasn't been spectacular by all means.

I moved 2 weeks ago, joined a new gym and was guided by a professional coach who has trained lots of the rugby guys. Eat ANYTHING you can get your hands on to start off with I was told to eat 6000 cals a day.

As a base, I eat a big bowl of porridge for breakfast, for dinner i have 2 x chicken breasts, rice, peas, sweetcorn with pesto, dinner I have a meal made by family. Everything else I fill in between...a second breakfast of whatever, mid afternoon snack tends to be 5 x chicken thighs from the rotiserrie from Asda, and sometimes eat WHOLE CHICKENS! I have whey protein after the gym too.

In one week, I gained 0.5 st. From the hard work at the gym, I have already seen increases in muscle size and definition of muscles i have never seen before...and this is just in ONE WEEK! Moral of the story? Start by stuffing your face!

I hope this helps...:)
 
Pav89 said:
Let me give you some good advice. I was like you about a year ago...trying to make a diet plan, and I kept making them for half a year because I couldn't stick to them, even though they seemed so perfect! :( My progress in the gym this past year hasn't been spectacular by all means.

I moved 2 weeks ago, joined a new gym and was guided by a professional coach who has trained lots of the rugby guys. Eat ANYTHING you can get your hands on to start off with I was told to eat 6000 cals a day.

As a base, I eat a big bowl of porridge for breakfast, for dinner i have 2 x chicken breasts, rice, peas, sweetcorn with pesto, dinner I have a meal made by family. Everything else I fill in between...a second breakfast of whatever, mid afternoon snack tends to be 5 x chicken thighs from the rotiserrie from Asda, and sometimes eat WHOLE CHICKENS! I have whey protein after the gym too.

In one week, I gained 0.5 st. From the hard work at the gym, I have already seen increases in muscle size and definition of muscles i have never seen before...and this is just in ONE WEEK! Moral of the story? Start by stuffing your face!

I hope this helps...:)
Click to expand...

You can't gain 7lbs of muscle in 1 week.
 
Aedus said:
You can't gain 7lbs of muscle in 1 week.
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I never said I gained 0.5 stone in muscle. Of course, a lot has turned to fat, but I have started to build muscle and started to see outlines of my triceps and so on; something which I have found very difficult to do this past year.
 
Pav89 said:
I never said I gained 0.5 stone in muscle. Of course, a lot has turned to fat, but I have started to build muscle and started to see outlines of my triceps and so on; something which I have found very difficult to do this past year.
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But I don't think everyone would want to do it so they gain like 6lbs of fat and 1lb of muscle (If they're lucky) I think in fact it's the opposite of what most want to do. Seriously 6000 calories a day is insane, and that is where most bodybuilders who dirty bulk will sit at, you could have gotten the same amount of muscle and less fat if your calorie intake was a lot less than that.

I think your diet before must have been on the brink of what you needed and possibly not set out properly, but I'm doing the same as OP, setting out my daily eating goals, and I'm seeing steady progress. I don't think recommending someone to eat 6000 calories and getting fat is the greatest advice ever.
 
Aedus said:
But I don't think everyone would want to do it so they gain like 6lbs of fat and 1lb of muscle (If they're lucky) I think in fact it's the opposite of what most want to do. Seriously 6000 calories a day is insane, and that is where most bodybuilders who dirty bulk will sit at, you could have gotten the same amount of muscle and less fat if your calorie intake was a lot less than that.

I think your diet before must have been on the brink of what you needed and possibly not set out properly, but I'm doing the same as OP, setting out my daily eating goals, and I'm seeing steady progress. I don't think recommending someone to eat 6000 calories and getting fat is the greatest advice ever.
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I posted my last diet plan in the beginners guide to bodybuilding - got one reply. I managed to stick to it but didn't see gains. I'm not eating 6000 calories yet - can't manage that amount! You seem to portray me as recommending 6000 calories just to get fat...that is not the case...my main objective is to put muscle on...of course fat comes along too...that's what happens in bulking, and that's what the cutting stage is for - to get rid of the fat. Eventually, I'll get strict on my diet, i should have mentioned this before, but this will only last 1-2 months so that my body gets used to the intake.

I'm recommending this because in the past week I've seen results in muscular growth like I've never seen before...
 
Pav89 said:
I posted my last diet plan in the beginners guide to bodybuilding - got one reply. I managed to stick to it but didn't see gains. I'm not eating 6000 calories yet - can't manage that amount! You seem to portray me as recommending 6000 calories just to get fat...that is not the case...my main objective is to put muscle on...of course fat comes along too...that's what happens in bulking, and that's what the cutting stage is for - to get rid of the fat. Eventually, I'll get strict on my diet, i should have mentioned this before, but this will only last 1-2 months so that my body gets used to the intake.

I'm recommending this because in the past week I've seen results in muscular growth like I've never seen before...
Click to expand...

I know 6000 calories will indeed get you some muscle mass, it's impossible for it not to, but what i'm saying is, something like that is totally OTT when you can still get decent gains from half of that amount. 3000 calories for me is still putting on enough fat to cut off, but not as much as I would get from 4000+ calories.
 
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