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Bulking + working.

  • 22-10-2014 03:20PM
    #1
    Darrenon91
    Registered Users, Registered Users 2 Posts: 378 ✭✭


    I am currently looking to bulk up as my season has ended. I am currently 6'6 and 102kg and in decent shape. It has taken me 10 months to get from 92kg to 102kg. Im aiming to get to the 107+kg mark by the start of Jan. I eat 3/4 (big) meals a day and train 4/5 times a week. 1 hard cardio session as I dont want to lose fitness completely. Looking for general tips on bulking faster now that I am not in season. Is 5 times a week training to much? How many calories should I be hitting? (Myfitnesspal says 4000+) and best high calorie snacks while in work? (I may only get to eat once from 10 to half 5)


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Comments

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


    myfitness pal bmr guess tends to be a bit off. Throw your details in here:

    http://scoobysworkshop.com/calorie-calculator/

    Whole milk, mooju chocolate milk, peanut butter, oats etc are all handy to eat in work and very calorie dense


  • #3
    Oregano_State
    Registered Users, Registered Users 2 Posts: 2,288 ✭✭✭Oregano_State


    To eat the amount of calories you'll need to put on muscle, it is much easier to eat more meals than a smaller number of bigger meals. Most people would recommend at least 6 meals per day. Have a look at this thread and see what this guy eats (avoiding the trolls), http://www.boards.ie/vbulletin/showthread.php?t=2057301767

    I'm not sure how you'll go about this if you can only eat once at work. My guess would be that you'll have to get at least 2000 calories in at one sitting.


  • #4
    Darrenon91
    Registered Users, Registered Users 2 Posts: 378 ✭✭Darrenon91


    Ya thats my major abstacle no doubt. I can maybe get in a bowl of porridge in during the morning time and a few pieces of fruit in the evening but I wouldn't be able to get a small dinner in. Thanks for that link conzy. It threw me back 4150. I think I could hit that most days just about as I eat a good bit pre + post gym along with shakes. However the exercise is likely to knock off quite a bit of calories im guessing especially the cardio session. I am currently in around 1250 for that one meal during the day.


  • #5
    Darrenon91
    Registered Users, Registered Users 2 Posts: 378 ✭✭Darrenon91


    Ya thats my major obstacle no doubt. I can maybe get in a bowl of porridge in during the morning time and a few pieces of fruit in the evening but I wouldn't be able to get a small dinner in. Thanks for that link conzy. It threw me back 4150. I think I could hit that most days just about as I eat a good bit pre + post gym along with shakes. However the exercise is likely to knock off quite a bit of calories im guessing especially the cardio session. I am currently in around 1250 for that one meal during the day.


  • #6
    Alf Veedersane
    Registered Users, Registered Users 2 Posts: 24,912 ✭✭✭✭Alf Veedersane


    What are the work limitations? Facilities or just that you work in a job that doesn't allow for it?


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  • #7
    conzy
    Subscribers Posts: 6,408 ✭✭✭conzy


    Do you make the meals yourself? A tin of coconut milk adds over 550 calories to a sauce. Dextrose is extremely cheap and if you put 100g in your post workout shake thats another ~400 calories


  • #8
    Darrenon91
    Registered Users, Registered Users 2 Posts: 378 ✭✭Darrenon91


    Ok I will defo add those to my diet. Are they expensive? With regards work, its a bit of both really. No facilities and its not allowed. Porridge just looks like I missed breakfast (which I don't) and fruit is allowed, but sitting down to chicken and pasta at half three wouldn't be allowed.


  • #9
    MightyMandarin
    Registered Users, Registered Users 2 Posts: 3,723 ✭✭✭MightyMandarin


    Darrenon91 wrote: »
    Ok I will defo add those to my diet. Are they expensive? With regards work, its a bit of both really. No facilities and its not allowed. Porridge just looks like I missed breakfast (which I don't) and fruit is allowed, but sitting down to chicken and pasta at half three wouldn't be allowed.

    Dextrose, Waxy Maise, and Maltodextrin are all really cheap and come in big bags. Would sandwiches be allowed? You could always stick a chicken breast in some wholewheat bread with some lettuce and greens. Probably not enough carbs in 2 slices of bread but you can make up for it later. Grind some porridge oats in a blender and add the powder to your shake if you want. It doesn't matter when you eat your meals, as long as you hit your macros each day. It's just easier to eat many small meals than a few big meals.


  • #10
    Darrenon91
    Registered Users, Registered Users 2 Posts: 378 ✭✭Darrenon91


    Ya I am getting used to eating the big meals rather than the smaller meals which I used to do until I started the job 4 months ago. I need to make oats a bigger part of my diet im sure. Can you tell me where I would get those products? I would rather go to a store if possible. Im living in Dublin so if anyone knows. Deliveries to my place wouldnt suit due to work and I live in an apartment block. Ya I need to see what I can do with regards eating in work. I don't see anyone eating bar those little snack and those who have missed breakfast and have a bowl of cereal.


  • #11
    Alf Veedersane
    Registered Users, Registered Users 2 Posts: 24,912 ✭✭✭✭Alf Veedersane


    Darrenon91 wrote: »
    Ya I am getting used to eating the big meals rather than the smaller meals which I used to do until I started the job 4 months ago. I need to make oats a bigger part of my diet im sure. Can you tell me where I would get those products? I would rather go to a store if possible. Im living in Dublin so if anyone knows. Deliveries to my place wouldnt suit due to work and I live in an apartment block. Ya I need to see what I can do with regards eating in work. I don't see anyone eating bar those little snack and those who have missed breakfast and have a bowl of cereal.

    Order on MyProtein and have 'em delivered to a Parcel Motel


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  • #12
    Darrenon91
    Registered Users, Registered Users 2 Posts: 378 ✭✭Darrenon91


    Thanks, appreciate it. Which one should I get?


  • #13
    conzy
    Subscribers Posts: 6,408 ✭✭✭conzy


    Also dont bother making porridge, its way too filling for the amount you need to eat. I often eat 150g+ of oats with whole milk, just eat it cold like muesli


  • #14
    Darrenon91
    Registered Users, Registered Users 2 Posts: 378 ✭✭Darrenon91


    Ya I am a fan of that myself. I only ever make porridge when including yogurt or fruit.


  • #15
    Jimmy Iovine
    Registered Users, Registered Users 2 Posts: 9,416 ✭✭✭Jimmy Iovine


    150 g of oats, milk, chocolate protein and peanut butter blended together. Makes me hungry thinking about it.


  • #16
    Darrenon91
    Registered Users, Registered Users 2 Posts: 378 ✭✭Darrenon91


    Sounds like it tastes nice too. Thanks ill give it a try.


  • #17
    martomcg
    Registered Users, Registered Users 2 Posts: 308 ✭✭martomcg


    Jimmy Iovine wrote: »
    150 g of oats, milk, chocolate protein and peanut butter blended together. Makes me hungry thinking about it.

    Blending oats and some other calorie heavy foods into a PWO smoothie will really help get your total count up.

    As said already, maltodextrin is great at getting it up too.

    I'd also suggest throwing in a protein bar too. If money isnt an issue then buy them, if it is you can make them. Its an easy way to get an extra 5-600 extra calories in and you can eat them on the go very easily!

    Some might not agree but when cooking you could add extra oil too. And some sauces will drive up the numbers very quickly!


  • #18
    Darrenon91
    Registered Users, Registered Users 2 Posts: 378 ✭✭Darrenon91


    Money really isnt a problem at the moment. Im aiming to go full hog for the next 2.5 months. Dont drink beer so that shouldnt be a problem over the xmas. Protein bars is something im interested in. So many options though and I dont know much about them. Can you reccomend one? I only used coconut oil up until now but I will change now.


  • #19
    Alf Veedersane
    Registered Users, Registered Users 2 Posts: 24,912 ✭✭✭✭Alf Veedersane


    Quest bars would be the best option in terms of quality but there are cheaper options. They just have a lot more sugar.


  • #20
    martomcg
    Registered Users, Registered Users 2 Posts: 308 ✭✭martomcg


    I've only ever tasted the MyProtein Hurricane XS Bar. They were pretty nice. I see they're on offer now too!


  • #21
    conzy
    Subscribers Posts: 6,408 ✭✭✭conzy


    The syntha 6 bars are very high in calories and tasty.

    But they are essentially a snickers with 25g of whey and €3-4 a pop!.. I think the only protein bars worth buying are quest bars when you have poverty macros.

    If you are trying to get calories in just eat snickers or make your own!


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  • #22
    deadlybuzzman
    Registered Users, Registered Users 2 Posts: 1,874 ✭✭✭deadlybuzzman


    I struggle for time to eat quite regularly. Peanut butters great for shoveling down calories nice and fast


  • #23
    Alf Veedersane
    Registered Users, Registered Users 2 Posts: 24,912 ✭✭✭✭Alf Veedersane


    conzy wrote: »
    If you are trying to get calories in just eat snickers or make your own!
    The Hurricfane XS bars are on special on MP at €11.09 for a box of 12 so you could probably get them for cheaper than Snickerseses at the mo.


  • #24
    Darrenon91
    Registered Users, Registered Users 2 Posts: 378 ✭✭Darrenon91


    Thats not a bad offer. Seriously good diet tips anyways cheers all. I need to get to the shop this evening. On another note a friend said that a may be overtraining? Is 4/5 times a week too much. I tend to do split workouts. I know some people say no thanks but I think it has worked for me. Don't have a set programme from day to day but it wont vary a whole lot from week to week. Ie monday chest/bis - tues legs - thursday back/tris - friday/sat cardio and maybe another decent full body on the weekend.


  • #25
    Alf Veedersane
    Registered Users, Registered Users 2 Posts: 24,912 ✭✭✭✭Alf Veedersane


    Darrenon91 wrote: »
    On another note a friend said that a may be overtraining? Is 4/5 times a week too much. I tend to do split workouts. I know some people say no thanks but I think it has worked for me. Don't have a set programme from day to day but it wont vary a whole lot from week to week. Ie monday chest/bis - tues legs - thursday back/tris - friday/sat cardio and maybe another decent full body on the weekend.

    It depends but the number of days you go to the gym in a week isn't an indicator of whether ytou're overtraining or not.


  • #26
    Darrenon91
    Registered Users, Registered Users 2 Posts: 378 ✭✭Darrenon91


    Ya that is true. I personally dont think I am. I am spending no longer than an hour each session and no less than 45 mins. Just something that I have been thinking about.


  • #27
    Alf Veedersane
    Registered Users, Registered Users 2 Posts: 24,912 ✭✭✭✭Alf Veedersane


    It's what you do in the time you're in there that will dictate how likely you are to overtrain.


  • #28
    conzy
    Subscribers Posts: 6,408 ✭✭✭conzy


    I dont think you could over train in 5 hours a week, over training is a myth unless you have stupid programming like max effort everything every session


  • #29
    Darrenon91
    Registered Users, Registered Users 2 Posts: 378 ✭✭Darrenon91


    Ya I am putting in good session I feel but definately not max effort each session. I rarely feel run down or tired so.


  • #30
    Alf Veedersane
    Registered Users, Registered Users 2 Posts: 24,912 ✭✭✭✭Alf Veedersane


    99 times out of a 100, if you think you're overtrained and you're not a top o' the range athlete, you're probably just being a pussy and you should go train.


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  • #31
    Darrenon91
    Registered Users, Registered Users 2 Posts: 378 ✭✭Darrenon91


    I never said I thought I was overtraining. Just asked a question.


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