Please advise on bulking diet

jmur2010

Hi guys,

I'm currently 6ft 1 and 83KGs. Would like to get to 90/95kgs so going to start lifting weights and would like advice on the diet plan I have put together.

I think the first 3 meals are ok but the rest maybe lacking. Appreciate any advice.....

Meal 1

1 large bowl of Porridge
2 Eggs
1 cup of orange juice
1 glass of milk
1 banana

Meal 2

Mixed Fruit with low fat yogurt
2 slices of brown bread

Meal 3

1 meat, 2 veg, boiled potato

Meal 4

1 banana
Protein shake

Meal 5

portion of cashew nuts

Meal 6

1 tin of Tuna with brown rice

Meal 7

pint of milk
slice of brown bread & peanut butter

Cheers.

InKonspikuou2

Not enough solid meals to make up the calories needed to bulk up. Lacking in protein and carbs too. No sign of EFA either. Breakfast is decent enough but maybe add some granary or wholewheat bread. Also a whey protein shake gives you the extra protein kick to capitalize on an insulin spike from the carbs. Fruit isn't a bad idea either.

For meal 2 you should be going something that is high in protein also. Such as chicken breasts, turkey or lean beef mince, steak, fish, etc. Have that with brown rice or pasta. Or if you get tired of pasta and rice you can always use oats again to make up the carbs. Or low fat beans.

Meal 3 seems okay.

Meal 4 & 5 should be similar to meal 2. But alternate good fats and carbs so you are not eating them in the same meal.

Meal 6 with the tuna is fine but depending on how late in the day that is you may want to keep the carbs to the meals earlier in the day. So if it's before 8 the rice should be fine. After that and depending on your body type it may be wise to leave out the rice.

You could do with an extra lean meat or egg meal. Such as an omelette or scrambled eggs as a meal 7.

And for right before you go to bed take whey in milk with a spoonful or two of flax seed oil. Cottage cheese is also good to help release the protein slowly while you sleep.

I posted a bulking diet i had success with in this thread so you can get an idea. http://www.boards.ie/vbulletin/showthread.php?t=2055793528

I know it looks like a mountain of food and it's an effort and expensive to maintain a diet with so many meals and that much food. But that's the only way you are going to bulk up. Eating eating and then eating some more.

squod

I don't see any sausages in there, shame on you. :mad:

fatal

Starting off with drinking 2 litres of full fat milk on top of whatever your eating will get you off to a good start

jmur2010

InKonspikuou2 thanks for your reply. I think I'll include the protein drink with the milk at breakfast. I looked at your diet plan and its is pretty savage but if thats what it takes, what kind of gains are you making?

My schedule is

Meal 1 - 6am
Meal 2 - 10am
Meal 3 - 1pm
Meal 4 - 3:30pm
Meal 5 - 5:30pm
Workout
Meal 6 (PWO) - 7:30pm
Meal 7 (PPWO) - 8:30pm

The meals that are awkward and the ones I think need improving are 2,4 & 5. You say that there is not enough solid meals to make up the calories. 100g of pistachio nuts has over 300 calories.

d'Oracle

fatal wrote: »

Starting off with drinking 2 litres of full fat milk on top of whatever your eating will get you off to a good start

Then drink another 2.

InKonspikuou2

jmur2010 wrote: »

InKonspikuou2 thanks for your reply. I think I'll include the protein drink with the milk at breakfast. I looked at your diet plan and its is pretty savage but if thats what it takes, what kind of gains are you making?

My schedule is

Meal 1 - 6am
Meal 2 - 10am
Meal 3 - 1pm
Meal 4 - 3:30pm
Meal 5 - 5:30pm
Workout
Meal 6 (PWO) - 7:30pm
Meal 7 (PPWO) - 8:30pm

The meals that are awkward and the ones I think need improving are 2,4 & 5. You say that there is not enough solid meals to make up the calories. 100g of pistachio nuts has over 300 calories.

I gained almost 15 kgs in 3 months leading up to Christmas. Going to keep it up for maybe another 2 months and then a cut for 3-4 weeks. It also helped my lifting immensely too.

I was referring to your overall diet not containing enough solid meals. Not just the pistachio one. Pistachios are good when unprocessed. A lot of them are salted or oil roasted though and they are a bit expensive to be eating 100 grams of them a day.

If you compare 100 grams of pistachios with 100g of chicken with brown rice.

That's around 20 grams of protein and almost 50 grams of fat for the nuts while it's in excess of 35 grams of protein with the chicken and rice and very little fat and around 350 calories. Also an average chicken breast is over 100 grams so you would probably be eating closer to 40g protein from that meal.

The nuts are fine as i ea them too. But only maybe 3 times a week and more so as a snack in between meals.