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Rate my bulk diet

  • 06-06-2014 2:03pm
    #1
    Registered Users, Registered Users 2 Posts: 4,632 ✭✭✭NoQuarter


    Male - 28 - 74kg - 5'9

    Just finished cutting for about 3-4 months at 1800ish. Going to do a long bulk at 2300. Is there anything I can do to improve the following;

    Breakfast
    4 weetabix (porridge would be better but this is my treat for the day)
    whole milk
    honey (3tbs approx.)

    Mid morning
    3 microwaved medium eggs

    Lunch
    270-300g chicken pieces (cooked weight)

    Dinner
    Meat/Breaded Fish/Mince
    Pile of frozen Asian style veg
    half a can of chickpeas/mixed beans/baked beans

    snacks
    2 bananas
    2 whey shakes
    2 slices of McCambridges bread with cottage cheese

    Am I generally on the right track? The calories might seem low to some but it generally works for me. I haven't bulked much but I definitely cut at 1800. There will be next to no cardio.

    One thing to point out is I have braces at the moment so cant eat hard stuff like nuts! Great time to bulk, I know!

    Any tips/pointers? Please leave my Weetabix alone :P


Comments

  • Registered Users, Registered Users 2 Posts: 2,903 ✭✭✭Blacktie.


    2300 calories isn't a bulk. If you're working out then that's maintenance. I'd put 500 calories at least on top of this.

    For breakfast I'd take bacon and eggs with some milk or something. Ideally you want a protein source in there but if you love your weatabix sure leave them in there.

    Anything else with the chicken? Veg or some starchy carbs?

    Dinner looks good.

    Snacks don't look too bad. Personally I'd ditch the bread for some more fruit.

    You don't seem to take in a whole lot of veg there. But you have some room to play with since you do HAVE to add a good few hundred calories to get any kind of result.

    Have you calculated the macro breakdown of what all this totals at?


  • Registered Users, Registered Users 2 Posts: 4,632 ✭✭✭NoQuarter


    Thanks for that. I suppose my goal was to slow bulk with minimal fat gain. You still think an extra 500? So around 2800 cals?

    Goal macros are as follows:

    P - 230g
    F - 51g
    C - 230g

    and the diet above hits it pretty close.

    I may try get a protein source into my breakfast if I have 500 extra cals to play with, that said, I have my 3 eggs around 11 so its still quite early.

    Nothing extra with the chicken, 300g of chicken is actually quite a lot. Im sure I could fit something else in. Any ideas? Brown rice?

    Im open to ditching the bread but fruit is a problem with the braces, it would have to be more bananas :( the bread does help with the calories though.


  • Registered Users, Registered Users 2 Posts: 2,430 ✭✭✭GiftofGab


    NoQuarter wrote: »
    Thanks for that. I suppose my goal was to slow bulk with minimal fat gain. You still think an extra 500? So around 2800 cals?

    Goal macros are as follows:

    P - 230g
    F - 51g
    C - 230g

    and the diet above hits it pretty close.

    I may try get a protein source into my breakfast if I have 500 extra cals to play with, that said, I have my 3 eggs around 11 so its still quite early.

    Nothing extra with the chicken, 300g of chicken is actually quite a lot. Im sure I could fit something else in. Any ideas? Brown rice?

    Im open to ditching the bread but fruit is a problem with the braces, it would have to be more bananas :( the bread does help with the calories though.

    300g of chicken is way too much to have in one sitting. You only need have of that. One chicken fillet is enough. Your body can only process about 25-35g of protein in one sitting.

    Yeah brown rice would be ideal for lunch. I eat sweet potato along with some mixed frozen vegetables.

    So on a Sunday I cook 10 chicken fillets on a george foreman (5 at a time). Then boil some sweet potatoes. I then put a chicken fillet and some sweet potatoes in a lunch box along with a handful of mixed frozen vegetables. That's 10 lunches on the go that can be stores in fridge / freezer. The frozen veg is good to go once heated in the microwave with the rest of chicken / sweet potato. When heated, I also use a variety of spices for taste and add olive oil for healthy fats.


  • Closed Accounts Posts: 1,013 ✭✭✭generic2012


    GiftofGab wrote: »
    Your body can only process about 25-35g of protein in one sitting.

    Ah here.


  • Registered Users, Registered Users 2 Posts: 65 ✭✭Squat Rack Curler


    Looks great brah, reverse diet to minimize fat gain when transitioning back to bulking.

    300g is not too much chicken in one sitting


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  • Registered Users, Registered Users 2 Posts: 4,632 ✭✭✭NoQuarter


    GiftofGab wrote: »
    300g of chicken is way too much to have in one sitting. You only need have of that. One chicken fillet is enough. Your body can only process about 25-35g of protein in one sitting.

    So on a Sunday I cook 10 chicken fillets on a george foreman (5 at a time). Then boil some sweet potatoes. I then put a chicken fillet and some sweet potatoes in a lunch box along with a handful of mixed frozen vegetables. That's 10 lunches on the go that can be stores in fridge / freezer. The frozen veg is good to go once heated in the microwave with the rest of chicken / sweet potato. When heated, I also use a variety of spices for taste and add olive oil for healthy fats.

    Have you a source that says you can only process 25-35 grams in one sitting?? that's certainly news to me. Plus dropping the chicken amount means dropping the calories and that's the opposite of what I'm trying to achieve!

    Good idea about microwaving the frozen veg, I had never thought of that. ?does the chicken and sweet potatoe, once cooked on sunday, last fine until Friday? In the fridge?


  • Registered Users, Registered Users 2 Posts: 4,632 ✭✭✭NoQuarter


    Looks great brah, reverse diet to minimize fat gain when transitioning back to bulking.

    300g is not too much chicken in one sitting

    how many weeks is recommended to eat at maintenance after a cut before moving up? The more I think about it, the more I realise I am eating at maintenance instead of bulking. Ill runt he numbers through a TDEE calculator again to be sure.


  • Registered Users, Registered Users 2 Posts: 2,903 ✭✭✭Blacktie.


    GiftofGab wrote: »
    300g of chicken is way too much to have in one sitting. You only need have of that. One chicken fillet is enough. Your body can only process about 25-35g of protein in one sitting.

    This isn't true. It's a myth that was dispelled a long time ago. 300g is fine I regularly have that much in one go and I'm on a cut.
    Yeah brown rice would be ideal for lunch. I eat sweet potato along with some mixed frozen vegetables.

    So on a Sunday I cook 10 chicken fillets on a george foreman (5 at a time). Then boil some sweet potatoes. I then put a chicken fillet and some sweet potatoes in a lunch box along with a handful of mixed frozen vegetables. That's 10 lunches on the go that can be stores in fridge / freezer. The frozen veg is good to go once heated in the microwave with the rest of chicken / sweet potato. When heated, I also use a variety of spices for taste and add olive oil for healthy fats.

    This is all decent advice. Though I like to bake the chicken in the oven with the spices on it pre cooking. I find the George Foreman dries it out.
    Thanks for that. I suppose my goal was to slow bulk with minimal fat gain. You still think an extra 500? So around 2800 cals?

    If you're going the get anywhere with a bulk you're going to gain some fat. It's not a big deal and makes the process much easier. Otherwise you're just going to be spinning your wheels getting nowhere.


  • Registered Users, Registered Users 2 Posts: 6,589 ✭✭✭JJayoo


    You don't need that much protein


  • Registered Users, Registered Users 2 Posts: 2,903 ✭✭✭Blacktie.


    JJayoo wrote: »
    You don't need that much protein

    True he's about 60g over what he needs but it's not a big deal going over if your on a bulk. It won't make you grow anymore than if you took in 170g but what's the harm in it?


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  • Registered Users, Registered Users 2 Posts: 6,589 ✭✭✭JJayoo


    He will explode...


  • Registered Users, Registered Users 2 Posts: 65 ✭✭Squat Rack Curler


    NoQuarter wrote: »
    how many weeks is recommended to eat at maintenance after a cut before moving up? The more I think about it, the more I realise I am eating at maintenance instead of bulking. Ill runt he numbers through a TDEE calculator again to be sure.

    I would just add 100 calories a week until you are gaining 0.5-1 pound a week. (depending on how fast you want to bulk) TDEE calculators are inaccurate


  • Site Banned Posts: 3 Windy Arbour


    NoQuarter wrote: »
    Male - 28 - 74kg - 5'9

    Just finished cutting for about 3-4 months at 1800ish. Going to do a long bulk at 2300. Is there anything I can do to improve the following;

    Breakfast
    4 weetabix (porridge would be better but this is my treat for the day)
    whole milk
    honey (3tbs approx.)

    Mid morning
    3 microwaved medium eggs

    Lunch
    270-300g chicken pieces (cooked weight)

    Dinner
    Meat/Breaded Fish/Mince
    Pile of frozen Asian style veg
    half a can of chickpeas/mixed beans/baked beans

    snacks
    2 bananas
    2 whey shakes
    2 slices of McCambridges bread with cottage cheese

    Am I generally on the right track? The calories might seem low to some but it generally works for me. I haven't bulked much but I definitely cut at 1800. There will be next to no cardio.

    One thing to point out is I have braces at the moment so cant eat hard stuff like nuts! Great time to bulk, I know!

    Any tips/pointers? Please leave my Weetabix alone :P

    Have you considered a GOMAD or mini-GOMAD element to your diet?


  • Registered Users, Registered Users 2 Posts: 2,903 ✭✭✭Blacktie.


    Have you considered a GOMAD or mini-GOMAD element to your diet?

    Wouldn't suggest this. Great for strength. Bad for minimal fat gain.

    Source: I've done it. Got moderately fat till I reigned it all in.


  • Registered Users, Registered Users 2 Posts: 4,632 ✭✭✭NoQuarter


    JJayoo wrote: »
    He will explode...

    I really don't have time to explode at the moment what with work and living and stuff.
    Have you considered a GOMAD or mini-GOMAD element to your diet?

    Haven't ever head of it but sure i'll give it a google anyway.

    Thanks for the advice, it's given me the steer I needed. God, im gonna be huge.

    EDIT: just read up on GOMAD there, very interesting (is the majority of that weight gain lean muscle gain???) but I'm happy enough to do the slow bulk thing until next spring.


  • Registered Users, Registered Users 2 Posts: 6,589 ✭✭✭JJayoo


    To be honest that bulk diet looks like a lot of work. Bulking is about enjoying your training and eating not about eating plain chicken all the time.

    Table spoon of Peanut butter
    Banana
    scoop plain icecream
    Scoop whey
    Top up with milk

    Plenty of calories, some good fat, lots of protein, portion of fruit. The thing with bulking is that if you want to do it for 6 months chicken is gonna get really boring, but then again what works for me may not work for you and your system may be perfect for you.


  • Registered Users, Registered Users 2 Posts: 6,589 ✭✭✭JJayoo


    Forgot to say eat cake, use cake as a pre workout.


  • Registered Users, Registered Users 2 Posts: 4,632 ✭✭✭NoQuarter


    JJayoo wrote: »
    To be honest that bulk diet looks like a lot of work. Bulking is about enjoying your training and eating not about eating plain chicken all the time.

    Table spoon of Peanut butter
    Banana
    scoop plain icecream
    Scoop whey
    Top up with milk

    Plenty of calories, some good fat, lots of protein, portion of fruit. The thing with bulking is that if you want to do it for 6 months chicken is gonna get really boring, but then again what works for me may not work for you and your system may be perfect for you.

    Thanks, the shake sounds good, I will try that! I have the worlds biggest spice collection and enjoy using them all so to be fair, my chicken does taste different every day. Spicey some days, lemony the next, herby the next. Its actually a meal I havent gotten bored with in 3/4 months now. But I do have the odd sambo instead.

    Ice cream, yum, my magic word!
    JJayoo wrote: »
    Forgot to say eat cake, use cake as a pre workout.

    As in make a protein cake or what kind of cake? Surely not just any cake when trying to minimize fat gain? I thankfully dont have a sweet tooth so I want to utilise that.


  • Registered Users, Registered Users 2 Posts: 24,694 ✭✭✭✭Alf Veedersane


    NoQuarter wrote: »
    As in make a protein cake or what kind of cake? Surely not just any cake when trying to minimize fat gain? I thankfully dont have a sweet tooth so I want to utilise that.

    Black Forest Gateaux. Protein in the cream and there are cherries for a fruit bonus.

    Or pavlova. All the egg whites in the meringue, fruit and cream.

    Champion gainz.


  • Posts: 0 CMod ✭✭✭✭ Braelynn Ripe News


    oreo cake


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  • Registered Users, Registered Users 2 Posts: 6,589 ✭✭✭JJayoo


    Pre workout is the perfect time to consume vast amounts of cake goodness, plus it will motivate you to work harder. This guy has a lot of tasty looking protein deserts. Bit more effort than the normal protein deserts you see online.



  • Registered Users, Registered Users 2 Posts: 2,903 ✭✭✭Blacktie.


    JJayoo wrote: »
    Pre workout is the perfect time to consume vast amounts of cake goodness, plus it will motivate you to work harder. This guy has a lot of tasty looking protein deserts. Bit more effort than the normal protein deserts you see online.


    How do I not know about this guy!


  • Registered Users, Registered Users 2 Posts: 4,541 ✭✭✭Davei141


    Meat on the bone too. None of that pansy ass lean rubbish.


  • Registered Users, Registered Users 2 Posts: 69 ✭✭fat to ripped


    Calories are paramount. If they're not high / above maintenance then it's not a bulking diet.


  • Registered Users, Registered Users 2 Posts: 5,863 ✭✭✭RobAMerc


    lads, what do folks make of a smoothy made with a can of coconut milk, some fruit ( frozen berries or a banana or two ) and maybe a bit of spinach for getting some calories in ?


  • Registered Users, Registered Users 2 Posts: 2,903 ✭✭✭Blacktie.


    RobAMerc wrote: »
    lads, what do folks make of a smoothy made with a can of coconut milk, some fruit ( frozen berries or a banana or two ) and maybe a bit of spinach for getting some calories in ?

    Dono. How many calories is in it?


  • Closed Accounts Posts: 1,013 ✭✭✭generic2012


    RobAMerc wrote: »
    lads, what do folks make of a smoothy made with a can of coconut milk, some fruit ( frozen berries or a banana or two ) and maybe a bit of spinach for getting some calories in ?

    If you're going for calories a can of full fat coconut would definitely do it for you! Its ****ing lovely stuff too. If you had some flavoured protein powder I'd lob it in as well. Spinach isn't going to do much in the way of calories and the flavour wouldn't exactly compliment the other flavours. If you only want to add spinach for the micronutrient content throw it in the blender frozen (Supervalu sells 600g bags of frozen spinach for €1, the bag is made up of c.50g blocks of spinach, very handy to have) as the taste won't come through. You will need a strong blender though. Sounds like a nice smoothy!


  • Registered Users, Registered Users 2 Posts: 5,863 ✭✭✭RobAMerc


    Blacktie. wrote: »
    Dono. How many calories is in it?


    Not a clue, but I am guessing a lot ?
    If you're going for calories a can of full fat coconut would definitely do it for you! Its ****ing lovely stuff too. If you had some flavoured protein powder I'd lob it in as well. Spinach isn't going to do much in the way of calories and the flavour wouldn't exactly compliment the other flavours. If you only want to add spinach for the micronutrient content throw it in the blender frozen (Supervalu sells 600g bags of frozen spinach for €1, the bag is made up of c.50g blocks of spinach, very handy to have) as the taste won't come through. You will need a strong blender though. Sounds like a nice smoothy!

    Yea. The spinach is strictly for getting extra greens in. I've used broccoli too but it defo makes it a bit of a chugger to get down.
    Thanks for the tip on the frozen stuff ( I dont like Spinach cooked so would only normally buy fresh )


  • Registered Users, Registered Users 2 Posts: 24,694 ✭✭✭✭Alf Veedersane


    RobAMerc wrote: »
    Not a clue, but I am guessing a lot ?

    If you're going to try and get in extra calories, at least give yourself an idea what you normally get in and what you want to get in.

    MyFitnessPal is your friend.


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  • Registered Users, Registered Users 2 Posts: 69 ✭✭fat to ripped


    Get a nice peanut butter. I could seriously live off the stuff. Nutella too, while you're at it. You might aswell enjoy yourself! Eat ice cream, smother it in peanut butter. That's bulk food for you.


  • Registered Users, Registered Users 2 Posts: 5,863 ✭✭✭RobAMerc


    jeesus lads - there is a lot of sugar in some of the stuff being proposed here.
    surely you want to be getting your cals from fats and proteins no ?


  • Subscribers Posts: 6,408 ✭✭✭conzy


    I'm sorry I didn't eat more absolute shíte on my bulk :pac:

    I averaged 3750 cals for a few months. It looked like my regular clean diet but with more coconut milk / butter etc in sauces. And generally just bigger portions, about a litre of whole milk a day too. I also had a ~500cal post workout shake that was just whey and dextrose in a 50/50 blend, kind of #broscience but it was a handy 500cal dent in the day


  • Registered Users, Registered Users 2 Posts: 4,632 ✭✭✭NoQuarter


    Just an update for any suggestions/comments/changes. I upped the calories to around 2800. I am also 76kg not 74 as the original post says. (Although I'm sure I was lighter back then anyway).

    Daily diet is now:

    Breakfast
    4 Weetabix (aldi)
    whole milk
    honey (3tbs approx.)

    Mid morning
    3 microwaved medium eggs + 1 small brown roll

    Lunch
    200g chicken pieces (cooked weight)
    250g brown rice

    Dinner
    Meat/Breaded Fish/Mince
    Pile of frozen veg (150g approx.)
    half a can of chickpeas/mixed beans/baked beans

    snacks
    2 bananas (afternoon)

    1 Banana + 2 cups whole milk + 3 scoops vanilla ice cream + 1/2 scoop whey (approx. measurements)(evening)


    Can there be much improvements or should I just continue on this for a few months and see what happens?

    I suppose, looking at it, I could opt for leaner cuts for dinner, but I'm reluctant to change anything just for the sake of changing something.

    Any guidance?

    I aim for 2800 cals, 350g carbs, 78g fats, 175g protein.


  • Registered Users, Registered Users 2 Posts: 2,903 ✭✭✭Blacktie.


    Did you just add in a brown roll, switch 100g of chicken for 250g of rice and add in that end part in place of two shakes?

    This looks very similar to what you started with.


  • Subscribers Posts: 6,408 ✭✭✭conzy


    Needs more snickers bars


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  • Closed Accounts Posts: 1,013 ✭✭✭generic2012


    Needs more needs more snickers bars


  • Registered Users, Registered Users 2 Posts: 5,063 ✭✭✭Greenmachine


    I found those online calculators way off for me back when I was around that weight in particular. When I was bulking 3500 cals per day. saw me gaining a lb a week max, I could go months where 3500 was basically maintenance.

    Physical activity and my calorie needs just explode, never done anything heavy cardio wise either. I would say 2800 would be a good place to start if your metabolism is in anyway normal. Have you an idea of your body fat and how did you measure it?


  • Registered Users, Registered Users 2 Posts: 4,632 ✭✭✭NoQuarter


    Blacktie. wrote: »
    Did you just add in a brown roll, switch 100g of chicken for 250g of rice and add in that end part in place of two shakes?

    This looks very similar to what you started with.

    Pretty much, yeah! I mean I wasnt starting from a bad place - nutrition wise. My only comments before were the calories were too low. So I have upped them by 500 and had to tinker with the macro beakdown a bit. I've lowered my protein intake on advice from others and on foot of studies outlined above on how much protein is enough.
    I found those online calculators way off for me back when I was around that weight in particular. When I was bulking 3500 cals per day. saw me gaining a lb a week max, I could go months where 3500 was basically maintenance.

    Physical activity and my calorie needs just explode, never done anything heavy cardio wise either. I would say 2800 would be a good place to start if your metabolism is in anyway normal. Have you an idea of your body fat and how did you measure it?

    What weight were you when you were bulking at 3500 cals? And what height? I'd be fairly sure that would be above what I need. I'm trying to limit the fat I put on in this long bulk.

    I have a decent idea of body fat and its solely judged on sight, I havent used a calipers. I have a body fat scale but wont even insult myself by using it. I would estimate myself at around 12%. 13% would be conservative but possible. 4 visible abs when tensed, bicep veins, striations on the shoulders.


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