Bulking issue

memphis118 · 22 Jul 2010 at 22:59

Hi, I'm new to these forums and relatively new to commited improvment of my physique seriously. I have read some of the threads on here for a few days but havnt really found what I'm looking for.

I've just finished uni and went to the gym for the last two years pretty regularly so I've gained definition and reasonable strength but I still only weigh roughly 154 pounds and im 5'10. Ive been working out a diet to increase calorie intake aswell as protein but just cant get anywhere near the daily target of 2772cal or 200g of protein suggested by threads on these forums and others for my body weight. I've got 3 main meals through the day with significant snacks in between to ensure regular food and I have got protein shakes but theres not much use of them until i get the rest of the diet sorted out.

I wanna bulk up a few stone to have a go at some sports, including american football so I dont want to become ridiculously big, just to an anthletic standard. Ive got my routine set out but as I know, and as I've read countless times on here, diet is key so I was hoping anyone could give me some pointers to bulking up diets, tips or something along the lines of that.

Any positive input is welcome, cheers

tom_e · 22 Jul 2010 at 23:15

Whats your diet like at the moment?

burtie · 22 Jul 2010 at 23:19

Breakfest

4 eggs
50g oats
250ml milk

mid morning

50g mixed nuts
1 banana

lunch

3 chicken fillets
massive salad
50g wholemeal pasta

afternoon snack

2 slices wholemeal bread
1 tin of tuna
30g peanut butter

dinner

3 salmon fillets
massive mixed veg stir fry, garlic,sweetcorn,broccoli,greens etc.

bed

some ham

eat this and it gives you around 2700 cals 200g carbs 200g protein 100g fat these figures could be wrong but it's what I ate today but I only hat 3 eggs for breakfast as I'm cutting.

You don't have to have this every day but you get the idea.

memphis118 · 22 Jul 2010 at 23:23

Its a healthy diet but apparently im missing a lot. Obviously it varies from day to day but for example:

Breakfast: 45g oats and 300ml milk
Lunch: Jacket potato, chilli con carne and backed beans
Snack:low fat youghurt and raisins
Dinner: Chicken, bacon, tomato pasta
Snack: Cheese and crackers

TheCenturion · 22 Jul 2010 at 23:26

have you worked out how many calories you're getting? one more thing I'd recommend as snacks: Sainbury's oatcakes. 300cals per pack, but hardly fill you up

Also, drink a lot of mil, if you're not lactose intolerant

memphis118 · 22 Jul 2010 at 23:29

anant_shah94 said:
have you worked out how many calories you're getting? one more thing I'd recommend as snacks: Sainbury's oatcakes. 300cals per pack, but hardly fill you up

Also, drink a lot of mil, if you're not lactose intolerant

Yeah im like at least 1000 under what i need most days which is ridiculous. I have milk with breakfast but tend to drink water most of the day. What milk is classed as 'the best' for bulking?

TheCenturion · 22 Jul 2010 at 23:32

Me personally, I'd say semiskimmed milk. Skimmed doesn't have enough calories.
500ml of semi skimmed milk adds about 300 cals.
So if you drink that, and have that packet of oat cakes, you're already 600 up

+ 2 big bananas add another 200 cals

memphis118 · 22 Jul 2010 at 23:37

Yeah that sounds like a good base to start from, im on semi-skimmed anyway. Is there anywhere on the internet that has a reliable breakdown of nutrients of everyday food? Im having to type each food in and im reluctant to trust the sites its coming up with!

TheCenturion · 22 Jul 2010 at 23:45

Sorry, not sure usually what I do is "(name of food) nutrition"

tom_e · 22 Jul 2010 at 23:54

memphis118 said:
Yeah that sounds like a good base to start from, im on semi-skimmed anyway. Is there anywhere on the internet that has a reliable breakdown of nutrients of everyday food? Im having to type each food in and im reluctant to trust the sites its coming up with!

www.foodfocus.co.uk is a site I use to log my intake, www.nutritiondata.com is a good one if you just want to find values.
The diet burtieb has posted isnt bad as a starting point, you could then adjust it if you wish

pooley · 23 Jul 2010 at 00:28

if you want to bulk up you need to eat 6-8 small meals a day and have a portion of protein with each meal. eat these types of foods.
carbs- oats,bran,weetabix,brown rice potatoes,broccoli,wholemeal pasta.
protein- eggs,oily fish,steak,chicken,lean pork,turkey,tuna.
take suppliments- vitamin,codliver oil,calcium etc and drink plenty of water.
take protein shakes if you need/want to.
eat big, train hard, and sleep well, that's when you grow.

memphis118 · 23 Jul 2010 at 01:06

Thanks for the input guys. Its sounding like i need to find some foods to fill the gaps between my current meals.

What sort of rate should i plan to gain weight at so I can establish what is progress and what could just be a natural rise?