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Slow Bulking

  • 25-07-2014 10:00am
    #1
    martomcg
    Registered Users Posts: 312 ✭✭


    So i recently finished a cut at 1800kcal/day.

    Current stats:
    Height: 5'5"
    Weight: 63.5kg
    BF: ~12-15%

    Very happy with the results given i did cheat quite a bit during it (when i did cheat i just dropped other calories so daily total stayed the same)

    Now looking to do an extended bulk to gain primarily strength and to stay as lean/cut as possible throughout.

    Essentially adding 100kcal every week untill i get up to 3200kcal/day (havent decided if i wanna keep going up).

    Breakdown of meals/kcals below:

    Requirement/Dates:
    1900 / Start: 02 June End: 15 June
    2000 / Start: 16 June End: 29 June
    2100 / Start: 30 June End: 13 July
    2200 / Start: 14 July End: 27 July
    2300 / Start: 28 July End: 10 Aug
    2400 / Start: 11 Aug End: 24 Aug
    2500 / Start: 25 Aug End: 07 Sept
    2600 / Start: 08 Sept End: 21 Sept
    2700 / Start: 22 Sept End: 05 Oct
    2800 / Start: 06 Oct End: 19 Oct
    2900 / Start: 20 Oct End: 02 Nov
    3000 / Start: 03 Nov End: 16 Nov
    3100 / Start: 17 Nov End: 30 Nov
    3200 / Start: 01 Dec End: 14 Dec

    Requirement: 1900 kcal
    Dates: Start: 02 June End: 15 June

    Meal 1:
    6.00am
    130 Weetabix (x2)
    100 Milk

    Meal 2:
    9.00am
    200 Protein
    100 Milk
    40 Frozen Fruit [100g]
    70 Oats [20g]

    Meal 3/5: (1/2 of below for each meal)
    12.30pm/6.30pm
    180 Pasta/Rice/Noodles [51g]
    400 Chicken/Beef
    100 Sauce
    40 Frozen Veg (100g)
    40 t-spoon oil

    Meal 4:
    3.30pm
    100 Protein
    100 Milk

    Meal 6:
    8.30pm
    100 Protein
    66 Walnut (10g)
    68 Almond (12g)
    66 Cashew (13g)


    Requirement: 3200kcal
    Dates Start: 01 Dec End: 14 Dec

    Meal 1:
    6.00am
    195 Weetabix (x3)
    130 Milk (Full fat)

    Meal 2: (Gym is 6.30am-8.00am)
    9.00am
    200 Protein
    130 Milk (Full fat)
    40 Frozen Fruit [100g]
    245 Oats [68g]
    100 Yogurt
    100 Banana
    100 Maltodextrose

    Meal 3/5: (1/2 of below for each meal)
    12.30pm/6.30pm
    480 Pasta/Rice/Noodles [133g]
    400 Chicken/Beef
    100 Sauce
    40 Frozen Veg (100g)
    40 t-spoon oil
    240 Eggs x3 (Fried/Scrambled)

    Meal 4:
    3.30pm
    100 Protein
    130 Milk (Full fat)

    Meal 6:
    8.30pm
    100 Protein
    130 Milk (Full fat)
    66 Walnut (10g)
    68 Almond (12g)
    66 Cashew (13g)

    Looking for any feedback/comments.

    Thanks
    Tagged:


Comments

  • #2
    conzy
    Subscribers Posts: 6,408 ✭✭✭conzy


    Looks sensible enough to me, try get a bit more veg in. It would be well worth sacrificing 25g of starchy carbs for 250g of fibrous carbs like broccoli / cauliflower for satiety / fiber / micro nutrients.

    Your ramp up is possibly a bit long too, you could ramp up a bit quicker and then when your weight gain is stagnant introduce another 200cals. Just so your not in a 3 month period where your calories are not high enough


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