BodyBuilding Bulking Diet Needs

SupraSonic26

Hi all wondering can anyone help me here, im going to be ripping down for hols soon and food wise i know what to eat to get ripped down but when i come back i want to get bigger and bulk back up problem is im not good at that kind of a diet and not sure what to eat at the times i can. Im 6ft 14st 5lbs im a good size but i could be bigger if my diest was better. Basically i need to know what to eat for breakfest at 7.30am, i work 9-5 i get a 15min break at 11.15am and another break for half an hour at 2.30pm. I finish at 5 and go home i know im supposed to have pre work out food before i go gym but whats fast way getting carbs and protien into me before i do? i go gym at 7 im home for about 8 have my protien shakes twice a day one at lunch another after gym im in bed for around 10.30 should i have something before then aswell? Any help with a diet would be good thanks.

EileenG

A diet based on protein and quality carbs is the traditional bulking diet. Lots of egg white and porridge for breakfast, cottage cheese and honey as a snack, chicken breast and brown rice for lunch, tuna and sweet potato and spinach for dinner, low fat yogurt, stuff like that.

danlen

EileenG wrote: »

A diet based on protein and quality carbs is the traditional bulking diet. Lots of egg white and porridge for breakfast, cottage cheese and honey as a snack, chicken breast and brown rice for lunch, tuna and sweet potato and spinach for dinner, low fat yogurt, stuff like that.

Eileen, just as a matter of interest why do you suggest egg whites rather than whole eggs and low-fat yogurt over the full-fat version?

EileenG

Because insulin, which you'll get on a high carb diet, is very anabolic, which means it's great for helping to build new muscle. It's also great at storing any fat in the diet in your love handles, so if you are eating a calorie surplus, you need to be sure you are making it easy for your body to build muscle and hard to store fat.

Personally, I reckon whole eggs and full fat yogurt have a place, but it does depend on the rest of the diet and how much over maintenance you are eating.

danlen

Thanks Eileen, that seems logical enough.

Could a high-fat diet be used for bulking if carbs were kept relatively low then?

Is it a case of reducing fat as you increase the amount of carb intake and vice versa? or am I getting completely confused here?

EileenG

Yes, you can use a high fat diet for bulking, and some people with insulin issues do this, but you need a lot more concentrated eating to get the same results.

It's less of an issue for bodybuilders, who tend to count their calories and make good food choices, but generally a high fat, high carb diet tends to result in less desirable results.

Transform

SupraSonic26 wrote: »

Hi all wondering can anyone help me here, im going to be ripping down for hols soon and food wise i know what to eat to get ripped down but when i come back i want to get bigger and bulk back up problem is im not good at that kind of a diet and not sure what to eat at the times i can. Im 6ft 14st 5lbs im a good size but i could be bigger if my diest was better. Basically i need to know what to eat for breakfest at 7.30am, i work 9-5 i get a 15min break at 11.15am and another break for half an hour at 2.30pm. I finish at 5 and go home i know im supposed to have pre work out food before i go gym but whats fast way getting carbs and protien into me before i do? i go gym at 7 im home for about 8 have my protien shakes twice a day one at lunch another after gym im in bed for around 10.30 should i have something before then aswell? Any help with a diet would be good thanks.

drink milk if you function well on it.

Eat nut butters

Make paleo bars

Have a zip lock bag filled with some dried fruit, nuts and dark chocolate

Protein drinks are grand but do it with real food as much as possible

eat whole eggs and full fat yogurt - you NEED the fats

Its all part of maximum muscle 101 really

EileenG

EileenG wrote: »

A diet based on protein and quality carbs is the traditional bulking diet. Lots of egg white and porridge for breakfast, cottage cheese and honey as a snack, chicken breast and brown rice for lunch, tuna and sweet potato and spinach for dinner, low fat yogurt, stuff like that.

Eileen I got cottage cheese and honey based on your post and ... :(:(

EileenG

There is a way to make cottage cheese taste nice.

Dissolve a sachet of sugar-free jelly in about 1/3 of a pint of hot water.
Chuck a tub of cottage cheese into the blender, pour on half the jelly liquid, and blend until the whole thing is smooth with no lumps.
Add a tray of ice cubes to the rest of the jelly and them put into the blender and blend the whole thing until you can't hear any ice rattling.
Pour into dishes and chill.

This gives a lovely fluffy light dessert which doesn't taste of cottage cheese.

EileenG

EileenG wrote: »

There is a way to make cottage cheese taste nice.

Dissolve a sachet of sugar-free jelly in about 1/3 of a pint of hot water.
Chuck a tub of cottage cheese into the blender, pour on half the jelly liquid, and blend until the whole thing is smooth with no lumps.
Add a tray of ice cubes to the rest of the jelly and them put into the blender and blend the whole thing until you can't hear any ice rattling.
Pour into dishes and chill.

This gives a lovely fluffy light dessert which doesn't taste of cottage cheese.

That sounds like the cheesecake type stuff my mum makes - I think that's why we had the cheese in the first place
I'll be sticking with that then! cos I won't be doing it on its own again :eek:

TommyKnocker

EileenG wrote: »

There is a way to make cottage cheese taste nice.

Dissolve a sachet of sugar-free jelly in about 1/3 of a pint of hot water.
Chuck a tub of cottage cheese into the blender, pour on half the jelly liquid, and blend until the whole thing is smooth with no lumps.
Add a tray of ice cubes to the rest of the jelly and them put into the blender and blend the whole thing until you can't hear any ice rattling.
Pour into dishes and chill.

This gives a lovely fluffy light dessert which doesn't taste of cottage cheese.

Tried this myself. Works a treat, though a little sweet for my tastes. So I now use

2 punnets of mixed frozen berries (about 400g/punnet)
4 tubs of full fat Cottage Cheese (225g/tub I think)
2 sachets of powdered gelatine

Method:

• Put the berries in a pot with a little water and place on a stove to defrost and bring to boil.
• Pour into a blender (there is usually about 2pt volume) and blend to a liquid.
• Transfer to a clean bowl and stir in the 2 sachets of gelatine and allowq to cool. I usually stand the bowl containing the fruit liquid into a larger bowl with some cold water and ice cubes to speed up the cooling
• When the fruit mixture is cooled down (tepid) empty the tubs of cottage cheese into the blender and add in about 3/4 of the fruit mixture, keeping a little back in reserve. Blend to incorporate the fruit into the cheese fully. It should look like a yogurt mix at this stage
• Transfer the Cottage Chesse & fruit mix to small sealable, plastic containers (can be purchased in either Tesco or Dunnes Stores Homw ware Dept)
• Spoon on a little of the reserved fruit mix. This will form a jelly like top on the mousses.
• Place in the fridge for a few hours/over night to set.

The quantities above make 10 x 150g-180g mousses which will keep for two weeks in the fridge. At least this is as long as I have kept some in the fridge. Though they would usually not last a week I find these less sweet than the version Eileen mentioned using the jelly and there is no difference in the time it takes to make.

SupraSonic26

cheers all ill take this advise and work it around my 9-5 job and come up with a bulking diet.

bosswinger

I have 200g of cottage cheese (0.59c in Lidl!!) with a scoop of whey and a table spoon of peanut butter...its delicious and I can't stand cottage cheese on its own!

TommyKnocker

This is an idea of an average day's food intake for me

05:20 Breakfast
20g Oats, 3 Almond nuts, 4 hazel nuts, 4 brazil nuts, 4 half walnuts, table spn of mixed seeds, 6 grapes, 6 raspberries, 6 blackberries, 3 strawberries, table spn blueberries with 200ml Coconut Milk
200ml Cranberry Juice
1 Mug green tea

Supplements: 1 multi vit, 4 fish oil caps, 1 tea spn of Coconut oil, 1 Mega Cissus, 2 Glucosamine & Chondritin (for Joints)

09:00 At desk in work
2 scoops ON Protein, 5g Creatine 5g L-Glutamine, 300ml skimmed milk
2 generous tea spns of Peanut Butter
1/2 Banana
1 mug green tea

13:00Lunch
Today will be 2 5oz chicken breasts, Salad of mixed leaves, mixed peppers, red onion, spring onion, 6 cherry tomatoes, shredded carrot, tablespoon cashew nuts, 2 hard boiled eggs with Olive Ool, Balsamic vinegar & ginger dressing.
1 mug green tea.

16:00 At desk in work
150g homemade Cottage Cheese and mixed berries mix.
1 kiwi

Workout between 18:00-19:15ish
Starting Strength type routine

19:10 Post workout shake
2 scoops of ON Protein, 1.5 scoops of Glucose, 5g Creatine, 5g L-Glutamine, 400ml ice cold water.

20:15 ish Dinner
Tonight I'm about to have a 7oz Salmon fillet and some green beans and brocolli with some beurre noisette (browned butter and lime juice) over the fish and veg
1 Mug green tea,

Supplements: 2 table spoons of Coconut oil & 2 megs Cissus

I would also get through approx another 3lt of fluids throughout the day

This is maintenance for me. When I want to add weight I just pretty much eat the same kind of foods, just more of them (calorie surplus) and would be a lilttle more lax with carbs. When I want to drop body fat I eat pretty much the same just less of it (calorie deficit) and woudl be fairly strict with carb intake

EileenG

EileenG wrote: »

There is a way to make cottage cheese taste nice.

Dissolve a sachet of sugar-free jelly in about 1/3 of a pint of hot water.
Chuck a tub of cottage cheese into the blender, pour on half the jelly liquid, and blend until the whole thing is smooth with no lumps.
Add a tray of ice cubes to the rest of the jelly and them put into the blender and blend the whole thing until you can't hear any ice rattling.
Pour into dishes and chill.

This gives a lovely fluffy light dessert which doesn't taste of cottage cheese.

Ok I just wanted to report back to say it really does taste like strawberry mousse - very nice!