How is this for a bulking diet

billyhead

Please eoffer your opinions.
Height 6ft
Current weight 12 stone, Bodyfat%-8
Goal-13 stone, bodyfat kept under 10%

8.30AM- 150 grams of porridge, 1 scoop of protein and 250ml milk

10.30am-Apple/Danone Yougurt

11.30am-2 scoops of no explode and water

12.30am-Wokout

2pm-Post workout shake-2 scoops of protein and 200ml milk mixed with water.

2.30pm- 2 slices of wholemeal bread with 150grams of lean chciken, Tuna or turkey and grated cheese and mixed salad.

4.30pm-either protein Flapjack or shake (I know I know I should really hve real food at this time)

6.30pm- 2 slices of wholemeal toast and 4 eggs scambeled (with a teaspoon of Flax oil) with side salad.

8.30pm- 4 weatabix biscuits and one scoop of protein and 200ml milk

10pm-1 slice of wholemeal toast (with a teaspoon of Flax oil) and peanut butter

11.15pm-2 scoops of casein and 400ml milk

Note: I drink minimum 4 litres of water a day and 2 or 3 cups of tea a day and one coffee just before a workout.
I also take a multivitamin each day.
Please offer your opinions:)

cardio,shoot me

Looks pretty good imo, maybe add in more milk and at the 10:30 meal have some protein like fish or turkey or something.

billyhead

Thanks for the opinion Cardio. I know I should have more real food then relying on the protein supps. Its just I buy them in bulk for cheap from the UK and becasue of the cost of buying real food like chicken, steak etc overall I think the protein is more cost effective. The recession and all:p

slicus ricus

billyhead wrote: »

Goal-13 stone, bodyfat kept under 10%

It's gonna be very very difficult to put on muscle mass at under 10% of body fat, particularly at the 8% you're at now. For bulking, you would want to be going above 10% with no higher than 15%.

billyhead wrote: »

10.30am-Apple/Danone Yougurt

At 10.30, you would want to be eating a proper protein meal. Make up a chicken wrap/sandwich/salad the night before.

billyhead wrote: »

8.30AM- 150 grams of porridge, 1 scoop of protein and 250ml milk
11.30am-2 scoops of no explode and water
2pm-Post workout shake-2 scoops of protein and 200ml milk mixed with water.
4.30pm-either protein Flapjack or shake (I know I know I should really hve real food at this time)
8.30pm- 4 weatabix biscuits and one scoop of protein and 200ml milk
11.15pm-2 scoops of casein and 400ml milk

So thats 5-6 scoops of protein powder (3-4 separate servings) per day!:eek: I'd advise more solid food than that. Only time you actually need to take protein powder is after the training (convenience) and before bed (easier digestion). The rest you would be better off getting from solid foods.

Also, I don't see any good form of complex carbs in there other than the Porridge for breakfast. These will be essential for energy. A meal containing pasta/rice/potatoes and meat leading up to training would be ideal.

One last piece of advise would be to add some simple carbs (sugars) into your post workout protein shake. Dextrose/Glucose is easily purchasable in a chemist and is a good source. All of the PWO shakes you can buy (RAM etc) contain a ratio of protein: simple carbs.

itsallaboutheL

Sorry a bit OT......Who are you ordering the N.O explode from and are you having trouble getting it through Customs??

rubadub

slicus ricus wrote: »

It's gonna be very very difficult to put on muscle mass at under 10% of body fat, particularly at the 8% you're at now. For bulking, you would want to be going above 10% with no higher than 15%.

Why is this? I think Transform was around 8-10% all year round and presumably gaining, maybe not much though. Or is it just easier when bigger? is your body actively trying to put on fat or something?

slicus ricus wrote: »

Dextrose/Glucose is easily purchasable in a chemist and is a good source. All of the PWO shakes you can buy (RAM etc) contain a ratio of protein: simple carbs.

Get glucose in the supermarkets, in the babyfood section or along with sugar or baking stuff, usually €1.10 or so per 500g.

The ratio is usually 2 parts carb to 1 part protein BY WEIGHT (not scoops/volume)

slicus ricus

rubadub wrote: »

Why is this? I think Transform was around 8-10% all year round and presumably gaining, maybe not much though. Or is it just easier when bigger? is your body actively trying to put on fat or something?

I don't know the exact science behind it but as far as i am aware, the following is part of it: Your energy levels are likely to be lower given a lack of carbs; low levels of carbs can lead to your body using protein as a source of energy- people doing a cut generally take bcaa's to prevent this from happening. I would imagine Transform achieved what you say above by finding a very efficient mix of/ balance between carb intake, lifting and cardio; that would be my guess.

rubadub wrote: »

Get glucose in the supermarkets, in the babyfood section or along with sugar or baking stuff, usually €1.10 or so per 500g.

Did not know that, cheers for that.

rubadub wrote: »

The ratio is usually 2 parts carb to 1 part protein BY WEIGHT (not scoops/volume)

Yeah, ratio of 2:1 is what is deemed to be most effective.

Vampireskiss

billyhead wrote: »

Please eoffer your opinions.
Height 6ft
Current weight 12 stone, Bodyfat%-8
Goal-13 stone, bodyfat kept under 10%

8.30AM- 150 grams of porridge, 1 scoop of protein and 250ml milk

10.30am-Apple/Danone Yougurt

11.30am-2 scoops of no explode and water

12.30am-Wokout

2pm-Post workout shake-2 scoops of protein and 200ml milk mixed with water.

2.30pm- 2 slices of wholemeal bread with 150grams of lean chciken, Tuna or turkey and grated cheese and mixed salad.

4.30pm-either protein Flapjack or shake (I know I know I should really hve real food at this time)

6.30pm- 2 slices of wholemeal toast and 4 eggs scambeled (with a teaspoon of Flax oil) with side salad.

8.30pm- 4 weatabix biscuits and one scoop of protein and 200ml milk

10pm-1 slice of wholemeal toast (with a teaspoon of Flax oil) and peanut butter

11.15pm-2 scoops of casein and 400ml milk

Note: I drink minimum 4 litres of water a day and 2 or 3 cups of tea a day and one coffee just before a workout.
I also take a multivitamin each day.
Please offer your opinions:)

Height 6ft
Current weight 12 stone, Bodyfat%-8
Goal-13 stone, bodyfat kept under 10%

8.30AM- 150 grams of porridge, 1 scoop of protein and 250ml milk(thats alot of porridge and I would increase the protein to 2 scoops 6 to 9 eggwhites would be better)

10.30am-Apple/Danone Yougurt( you need a source or protein here)

11.30am-2 scoops of no explode and water( its not necessary to take this supplement but If you do stick with it take it closer to training)

12.30am-Wokout

2pm-Post workout shake-2 scoops of protein and 200ml milk mixed with water.(drop the milk and go with a more high glycemic carb for faster absorbtion-dextrose or gastorade would work)

2.30pm- 2 slices of wholemeal bread with 150grams of lean chciken, Tuna or turkey and grated cheese and mixed salad.(fine)

4.30pm-either protein Flapjack or shake (I know I know I should really hve real food at this time)( Im not sure of the macronutrient profile of the flapjack so cannot comment)

6.30pm- 2 slices of wholemeal toast and 4 eggs scambeled (with a teaspoon of Flax oil) with side salad.(fine)

8.30pm- 4 weatabix biscuits and one scoop of protein and 200ml milk(drop the weatabix believe it or not but they contain sugar oatmeal again would be good

10pm-1 slice of wholemeal toast (with a teaspoon of Flax oil) and peanut butter (add a protein source)

11.15pm-2 scoops of casein and 400ml milk(drop the milk and add the flax oil to the protein shake)

Note: I drink minimum 4 litres of water a day and 2 or 3 cups of tea a day and one coffee just before a workout.
I also take a multivitamin each day.
Please offer your opinions

Kev M

I think you're not getting enough fats if you want to grow.

billyhead

Thanks for the feedback on the diet. I got the No Xplode prior to its ban in Ireland but never used it until now. I know I should eat more solid food then relying on protein powder. I just find as I said the protein to be a lot cheaper when buying and using from supps. Also it tastes good

itsallaboutheL wrote: »

Sorry a bit OT......Who are you ordering the N.O explode from and are you having trouble getting it through Customs??