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Bulking up using your diet the Steve way

stevesmi

stevesmi

Head Mod
Elite Moderator
this is what i want you to do. there are gonna be 2 ways to gain mass and you need to do both properly.

1. workouts- hit the weight room hard, there is a workout technique in the workout section of the site (its a sticky as well) of a push/pull/legs workout i put together. do NOT do any cardio right now. just lift weights. you can incorporate cardio later on, remember we are bulking here

2. diet-- I want you to eat a meal every 2 hours while you are awake, and drink lots of water.

breakfast is crucial. i want you to eat some homemade/organic waffles or pancakes. sprinkle some whey protein on top. eat them with honey. also I want you to buy Ezekial bread or millet bread and eat it with several scrambled or boiled cage free eggs.

eat a snack after 2 hours. preferrably fruit or a salad/green veggie

lunch: chicken, turkey, pork.. pick one and eat half a pound of it minimum. with brown rice and a sweet potato.. dont be dunkin it with gravy or sauce or it will kill your appetite for the rest of the day! try to eat it dry with some lemon on top

eat a snack after 2 hours. prefferably fruit or a salad/green veggie

dinner: grassfed steak half a pound with brown rice and a sweet potato.

after 2 hours snack on some almonds and goat yogurt with brown rice or leftovers from earlier meals.

next day rinse and repeat. try to mix around the foods you are eating. but keep with every major meal protein, carbs, and calories. remember you are bulking!

3. get in 8 hours of sleep. your muscles grow when you sleep, so if you aren't sleeping enough then you won't grow .. people who don't sleep enough have a hard time putting on mass for a reason. now 8 hours is solid, but you may only need 6, or you may need 9.. everyone is different.. there is such a thing as too much sleep too, but you should know what works best for you.

4. grab a natural T booster that can help you get motivated and push more weight in the gym. you aren't gonna get big doing 100 benches, and 150 pound squats.. need to lift big to get big

if you want to take things to the next level with the help of steroids for bulking, check out my Ebook here> https://goo.gl/Vy5WA7
 
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nice thread steven how come creatine during your workouts may i ask? im hittin 1 serving morning 1 serving post workout
 
lotta carbs before bedtime would be my only issue with that plan.

Pork...I'm interested in adding this to my menu. I usually eat turkey to substitute pork and whatnot but I love me some pork chops.

Is it really quality protein?
 
^^^ this is a bulking diet.. so yes you want carbs upon waking and when going to bed. designed for the countless guys who are having a tough time gaining weight.

this is NOT a cutting diet. I will be posting a good cutting diet soon.

pork is fine as long as you cut off the fat. just like any other meat
 
Nice Steve.

I am on Beast and Kat + transaderm and I am doing Madcow 5x5s.

Your post describes EXACTLY what I am doing and the mass is definitely coming on. I will cut towards the 2nd half of PCT and bridge to Helladrol to tighten it all up.

Your diet description is nearly identical to what I chow down, exception being 2.5 hours. I am not doing any cardio either, which I really miss!!

Thanks for the post
 
good job socaljack! i put this bulker together after my own trials and errors, and it definately will help put on mass.

machine: I tried to cover as much as I could in that post.. if there is something you are unsure about then ask away. its a rough blueprint of how to bulk, of course everyone is gonna have to mold things their own way.
 
I'm still using my old diet you helped me tweak a while back. I'm still too fat to worry about bulking but I'll keep an eye out for the cutting diet you mentioned you'd be putting up. See if there's anymore I can glean from that.

😄
 
im doing this more or less now trying to bulk, sometimes find it hard during the day to fit in adequate meals at work so started pre cooking chiken for cold sandwiches the following day, and eating chiken breast with white rice tho every evening after training, whats the benefit of brown rice over long grain white?
 
^^^ brown rice is healthier.

you should either cook your own food the night before or for the week, or you can buy it already cooked. a place like whole foods sells hot food.. i go there weekly, grab about 100 bucks worth of meat already cooked. and all you need is a microwave at work. its cheaper to cook your own food though.. you can boil your chicken breasts or bake all of them together in the oven.
 
problem i have and im sure many others do is im an engineer so constantly driving up and down the country its hard to reheat meals and its hard to eat some foods cold lol just taste plain nasty, but we do what we can with what we can i guess.
 
Im not trying to be an ass but most of the advice you gave is not good..

Number 1 mistake is not to do cardio when bulking , cardio is very important not only for your health but also to keep your stamina up and makes you recover faster from workouts because of the blood flow and nutrients delivery, also it makes you rest less between sets since you have the stamina for it.. Now im not saying to do 1 hour cardio everyday but 20 min 4 times a weeks should be enough..

Number 2 mistake is you mention to eat only 3 solid meals with 2 snacks which is defiantly not enough for someone who bust his ass at the gym whit intense workout, 5 solid ass meals should be the minimum.. Me i dont have breakfast, lunch, dinner like most do, i just count how many meals im eating which is 5 meals with 2 shakes.. Pork is also not a good source of protein, chicken breast, beef, eggs are much better at building muscle.. Also pancakes, waffles and honey are not a good breakfast.. oatmeal with protein and a banana is much better, or 10 egg white 2 whole and 3 Ezekiel bread..

Just my opinion..
 
i think its good advice for a newb looking to learn the basis of bulking, fair enuff i or we and many on this board will be able to change and manipulate the diet to better suit or caloric intake with our protiens fats and carbs, steves always offered good advice wich has always worked so id defo take what hes said and mentioned into consideration and yes it has worked, with me being a hard gain if i do any cardio while bulking i could literally strip all the muscle i put on in a 30min cardio session, so that does work to!
 
Iron Warrior707 said:
Im not trying to be an ass but most of the advice you gave is not good..

I welcome all opinions good or bad.

once again this bulker isn't for established guys or guys who are overweight, this is for guys who are looking to bulk up cause they are tired of being skinny. there are countless guys who fit that bill who want to juice but don't know how the heck to eat, so they juice and then go no where. this is for them. if you aren't in that category then this thread isn't for you.

Number 1 mistake is not to do cardio when bulking , cardio is very important not only for your health but also to keep your stamina up and makes you recover faster from workouts because of the blood flow and nutrients delivery, also it makes you rest less between sets since you have the stamina for it .. Now im not saying to do 1 hour cardio everyday but 20 min 4 times a weeks should be enough..

when you are straight bulking you should limit cardio. this is bodybuilding 101. cardio will burn away fat and muscle.. why do you think endurance athletes are skinny? cuz they are burning everything away. 20 minutes 4X a week jerking off on the elliptical is fine (cause the elliptical doesn't do shit anyway). but 20 minutes of interval training 4X a week will burn away a ton of muscle and is a no-no. that is the cardio I am talking about when i say cardio. again we are talking about guys who are skinny, not established guys. a lot of times they are skinny cause they do too much cardio in the first place. sorry i have to spell things out to you, but 99% of people understand what real cardio is. some guys think walking to their mailbox counts as cardio, a guy like me who used to run 45 miles a week has a different take obviously. :) have you ever even ran a road race before? half marathon? I have run close to 50 races.. 5K's, 10K's, half marathons. I hope you aren't one of those guys who gets on the elliptical for 30 minutes playing around, and then brags that you just did 30 minutes of cardio to your gym buddies.

when the skinny dude puts on some meat and muscle on their body then they can go back to doing some cardio, but I am not even gonna go into that cause this is not what this thread is all about and you recommending that much cardio is just gonna screw people up.

Number 2 mistake is you mention to eat only 3 solid meals with 2 snacks which is defiantly not enough for someone who bust his ass at the gym whit intense workout, 5 solid ass meals should be the minimum.. Me i dont have breakfast, lunch, dinner like most do, i just count how many meals im eating which is 5 meals with 2 shakes.. Pork is also not a good source of protein, chicken breast, beef, eggs are much better at building muscle.. Also pancakes, waffles and honey are not a good breakfast.. oatmeal with protein and a banana is much better, or 10 egg white 2 whole and 3 Ezekiel bread..

6 meals total every 2 hours is 12 hours for a full day. depending on the person's schedule this is realistic. if you can get in 7-8 then go for it, but most people have school/work.. this isn't a bulker for a pro bodybuilder, this is a bulker for someone who is skinny trying to bulk and its realistic considering most of these guys are teens or in their early 20's and are short on time as it is and money.. .. pork is not necessary, that was merely an example.. interesting out of all that you cherry picked that to try to discredit me, considering pork is actually healthier and has less fat than many meats out there.. when i say pork I don't mean pepperoni or bacon either. . if you are against pork then don't eat it. no set rules. but it would be smart to change things up once in a while instead of eating chicken every meal. throw in some pork, turkey, or some grassfed beef. makes things more fun.

the pancakes/waffles breakfast is just part of the breakfast and the purpose is to get cals and carbs into the body immediately upon waking. it will work very fast for a skinny dude, and just this adjustment can yield them a quick 10-15 pounds within weeks. and I also say to eat eggs, ezekial bread as well. not sure if you just ignored that or you are just trolling.


Just my opinion..
and your opinions especially recommending people do cardio when they are desperate to bulk is completely false, this is one of the most simplest ways to bulk.. eating big, working out big, and limiting cardio. yes cardio is healthy, yes I do SOME cardio myself.. however thats not what this thread is about, its about getting guys who are underweight bulked up.
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in bold.
 
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ishaq said:
i think its good advice for a newb looking to learn the basis of bulking, fair enuff i or we and many on this board will be able to change and manipulate the diet to better suit or caloric intake with our protiens fats and carbs, steves always offered good advice wich has always worked so id defo take what hes said and mentioned into consideration and yes it has worked, with me being a hard gain if i do any cardio while bulking i could literally strip all the muscle i put on in a 30min cardio session, so that does work to!
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looking at his prior posts this guy really doesn't know what he is talking about. he is 23 years old and has 18% body fat which is considered fat for a bodybuilder. gotta be under 15% to even be considered a BB and at his age under 12%.

http://www.elitefitness.com/forum/w...-any-advice-greatly-appreciated-816303-2.html <<< look at this. everyone in that thread told him he was wrong. including 3 mods and 3 senior posters.. yet he still thinks his 'opinion' is correct.

on EF i think people know who to listen to and who to not. when a young dude comes on here and thinks he is right and knows everything and is told by mods and senior members that he is wrong he should consider LISTENING instead of insisting he is right. when i was his age i asked the older guys a lot of questions and sucked up as much information as possible. and i did a lot of trial and error and learned what to do and what not to do, so that is what I try and teach on here to others so they don't make the same mistakes and waste their time.
 
Then you should of rename the thread to, bulking Diet for skinny guys the steve way..
If its just for gaining weight then why not eat mcdonalds, and burger king, taste better, lots of protein lots of carbs lots of calories, great for growth, skinny guys can put on easy 20lb in 2 weeks.. No need for lean chicken and egg whites, its all about bulk right, then fast food is the king...
 
stevesmi said:
looking at his prior posts this guy really doesn't know what he is talking about. he is 23 years old and has 18% body fat which is considered fat for a bodybuilder. gotta be under 15% to even be considered a BB and at his age under 12%.

http://www.elitefitness.com/forum/w...-any-advice-greatly-appreciated-816303-2.html <<< look at this. everyone in that thread told him he was wrong. including 3 mods and 3 senior posters.. yet he still thinks his 'opinion' is correct.

on EF i think people know who to listen to and who to not. when a young dude comes on here and thinks he is right and knows everything and is told by mods and senior members that he is wrong he should consider LISTENING instead of insisting he is right. when i was his age i asked the older guys a lot of questions and sucked up as much information as possible. and i did a lot of trial and error and learned what to do and what not to do, so that is what I try and teach on here to others so they don't make the same mistakes and waste their time.
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BTW, I am 5"8 234lb natural, so 18% isnt really that bad, i can get to 200lb ripped natural but i like the bigger look better..
 
Iron Warrior707 said:
Who said at 5"8 234lb you MUST be 25%+ BF, so anyone whos bigger than you is fat?? And you dropped a bomb calling me a piece of shit?? Yet if i called you that i would get banned.. Nice..
Also i dont have to prove anything to anyone by posting a pic, im not some dumbass teenager who just want to look good for attention or girls.. Bodybuilding, lifitng heavy shit is my life.. If you dont believe im 18% at 234lb then i dont care, its called hard work i havent missed a meal and a workout in 2 years, yup your heard me right NEVER missed a meal in 2 years, always got 5-6 meals in, always slept atleast 10 hours no partying with 5 days a week of extreme hard intense work.. Lifting weight is my life, i dont care about anything i dont even socialize anymore just dedicated to my golas..

Btw, about the juice i said im natural right now and those cycles were nothin compare to what most take, very low dose of var with only 4 week did not even put on 1LB on me just gave some strength, and the sustanon was almost 3 years ago, like you said i was a dumbass noob when i took it, lost almost everything, so my gains are not from the sauce..

I also dont need your catabolic diet plan im very educated in diets, so thanks..
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You sure sound like a teenager.

Your a lying sack of !
Am all natty cant stand fake mofos like you!

Own up!
 
lol very educated with diet you wouldnt be sitting at 18%bf my man, thats pritty high i couldnt even imagine being close to that, everyones entitled to there own opionion but you shouldnt come on here bashing steves thread and trying to get brownie points for adding in your own points cause there wrong, the whole point of the thread is to help beginers and noobs understand a greater diet and to help them on there way, i know most of what steves written but i still ask questions because it gives more insight to new comers and exisiting members alike seing the questions answered and explained, you came here and trolled a perfectly good post and personally i think thats rude mate, if you are as highly educated on training workouts and supplementation as you said then theres no need to come here and push up ur nose for the rest of us trying to learn.
peace
 
All natural bro! LOL

Nice post stevie, like the sound of pancakes ;D
I have brown pasta instead of brown rice, since I dont
really like brown rice. What about 150-200g grilled salmon
with vegetables at dinner?

IcE
 
IceIzNoble said:
All natural bro! LOL

Nice post stevie, like the sound of pancakes ;D
I have brown pasta instead of brown rice, since I dont
really like brown rice. What about 150-200g grilled salmon
with vegetables at dinner?

IcE
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I apologize for butting in here Steve but I think salmon is a great choice for us gym rats; high in protein and omega 3 fats, throw in some fibrous vegetables and you got yourself a great meal.
 
IceIzNoble said:
All natural bro! LOL

Nice post stevie, like the sound of pancakes ;D
I have brown pasta instead of brown rice, since I dont
really like brown rice. What about 150-200g grilled salmon
with vegetables at dinner?

IcE
Click to expand...


hey man long time no see post, wanted to ask you how did that beast cycle work out for you?strenght gains and lean gains, was thinking to order some but wanted some feedback of a fellow british brethrin, and im about to go pick up a kilo of salmon its on sale 6.99 lol damn thats cheap, and i prefer pasta to brown rice tastes crap down here
 
atm im runnin test enan,prop, tren a,dbol everythings about kickin in feelin full as fuck and strenght starting to kick in,hit a 180kg deadlift and 180kg shoulder shrugs other day, defo going to be hitting some pb some time soon, think i might add some beast into the mix and take it all the way,lol i dont know if you've got a macro down south? like costco big whole salers, and morrisons had a good deal on salmon and tuna
 
I prefer jacket potatoes over sweet potatoes, I just get fed up of sweet potatoes so damn quick :(.
Will adding olive oil, salmon make the jacket potatoes GI value decrease because of high fats?
Just wonderin. :)

IcE
 
^Damn, I always thought they were bad when cooked and had carcinogenic type effects ;O, I think MCT's are good for cooking with i.e coconut oil.

IcE
 
yeh i agree on grilled or boiled, but some of these low fat 1% cooking oils do actually work pritty well for frying and keeping down the saturates and what not, so even tho i prefer to grill, definanetly not against a nice fry job lol
 
Hey Steve, I notice you didnt mention a few things food wise and just was wondering what your personal opinions were on them.
Oats?? Or anything like Quinoa? These are killer complex carb sources.
Especially for someone like myself who doesnt eat veggies or sweet potatoes (regular, yes... sweet, yuck).

Also Grape seed oil is a killer fat to cook with which can withstand high temps and tastes great even by itself. Also unsweetened almond milk as opposed to dairy.
 
Burnthiscorpse said:
Hey Steve, I notice you didnt mention a few things food wise and just was wondering what your personal opinions were on them.
Oats?? Or anything like Quinoa? These are killer complex carb sources.
Especially for someone like myself who doesnt eat veggies or sweet potatoes (regular, yes... sweet, yuck).

Also Grape seed oil is a killer fat to cook with which can withstand high temps and tastes great even by itself. Also unsweetened almond milk as opposed to dairy.
Click to expand...

Quinoa is a great source of carbs and also has a very good amino acid
profile, would defo recommend. Rice bran oil is also another decent choice for
an oil to cook with..

IcE
 
Burnthiscorpse said:
Hey Steve, I notice you didnt mention a few things food wise and just was wondering what your personal opinions were on them.
Oats?? Or anything like Quinoa? These are killer complex carb sources.
Especially for someone like myself who doesnt eat veggies or sweet potatoes (regular, yes... sweet, yuck).

Also Grape seed oil is a killer fat to cook with which can withstand high temps and tastes great even by itself. Also unsweetened almond milk as opposed to dairy.
Click to expand...

yes oats and quinoa are awesome and i would class them along with brown rice in the bulker i wrote.

unsweetened almond milk is what some our ancestors used to drink but they would make it fresh.. if you make it fresh its full of nutrition.. the almond milk from the store unfortunately is processed so there is a huge difference between the two. I would definately choose almond milk (even processed) over cow milk anyday.

rice milk has very little nutritional value, and soy milk i'm just not a fan of soy, think its just a filler. and Hemp milk i would put the nutritional value just short of almond milk..

grapeseed is great to use in place of olive oil.. both are wonderful. sweet potatoes with the skin is one of the most perfect foods out there bulking or not, i would try and swap them in over white potatoes as much as possible. i always grab half a sweet potato and eat it on the way to the gym.
 
Hey Steve.

Quick question and gonna be brief. Very hard gainer. Main issue is that I have cancer. Lymphoma cancer to be exact. That being said, I am restricted on intake of a lot foods due to the fact that they can increase or multiply the cancer cells. ie in the form of sugars, carbs, red meat, wheat, gluten, etc. The list goes on. Very frustrating as I have gained an incredible physic last year while hitting the gym (with the aid of anabolics I may add but only for a maximum of 2 cycles and moderate amounts), but the cancer got me very sick preventing me from hitting the gym. I have seemed to get more energy and have decided that I will not let this disease prevent me from lifting and re-gaining what I had and what I want accomplish.

That being said, what kind of diet would you suggest I ingest? I understand that the consistency would/ will be the same, but what foods can you suggest I implement or trade off for the stuff I should not and cannot have?

I imagine I should focus more on supplements due to my limitations?

Any input would be kindly appreciated from you as well as others that have educated and informative feedback.

Again, this is focused on a diet strictly on a bulking diet.

Thanks.
 
Pretty much what I do, but For anyone who can quickly start adding unwated fat *ME* I'll swap starch carbs for fibrous veggies every other meal until the fat stores start to come down a little, then It's back to pounding whole wheat pasta brown rice and sweet potatoes. For anyone who has trouble gaining Add about 2 cups of pasta with sauce to your first meal after you have a PWO shake and I promise you'll see growth.
 
hi steve,

am wondering if there is any particular macros to follow when clean bulking and yet limits not too much fat % increase?
is increasin your LBM 4 lbs a year considered too slow too little? what could be an optimal number of LBM if you are on a clean diet and train hard and consistently?
 
^^^ i'm not gonna get into percentages or numbers but will say it is not necessarily true that someone who gains say 50 pounds over 3 years will eat more than before. now before people say I'm nuts let me tell you why. when i was a runner I would eat way more than i do today. pizza for example, I would pound one down by myself, you hear of triathletes who eat 5000+ cals a day or crazy numbers. its true. today as a bodybuilder i would never eat a whole pizza like that. i would be too worried about gaining fat. and I weigh 50 pounds or so more as a bodybuilder than i did as a runner.

right now i am pretty bulked up so i have room to give up mass. but someone who is skinny whom this thread is designed to help, they must eat eat eat eat. cause their metabolism is so fast

hope that answers your question
 
stevesmi said:
^^^ i'm not gonna get into percentages or numbers but will say it is not necessarily true that someone who gains say 50 pounds over 3 years will eat more than before. now before people say I'm nuts let me tell you why. when i was a runner I would eat way more than i do today. pizza for example, I would pound one down by myself, you hear of triathletes who eat 5000+ cals a day or crazy numbers. its true. today as a bodybuilder i would never eat a whole pizza like that. i would be too worried about gaining fat. and I weigh 50 pounds or so more as a bodybuilder than i did as a runner.

right now i am pretty bulked up so i have room to give up mass. but someone who is skinny whom this thread is designed to help, they must eat eat eat eat. cause their metabolism is so fast

hope that answers your question
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Steve, for someone who has a BLAST FURNACE metabolism would it be ok if they upped their cheat meals to two a week? I have NEVER been fat, ever, sometimes I think guys with a fast metabolism have to go to extreme measures to gain weight and all the rule books can go out the window.
 
Can you guys help me with my diet. I am 27yrs old female, 142 lbs and 5'4. I competed 2 yrs ago in bikini, now I am looking to go towards womens physique so I need to put on some more muscle. I am so scared of fruit in my diet and other high sugar protein items such as cottage cheese and milk. Please enlighten me so I can get out of the diet rut. My current diet / routine looks like this.....

730-wake up: 1/3c oatmeal with water & 1t splenda, 4-5 egg whites, and 1 cup coffee

0930-1 scoop of whey isolate protein powder made with water before gym

1200-post workout: Either-*a protein shake with 2 scoops of pp, ice, water, 2/3c oats. OR *2/3oats in microwave then add pp.

300-Clean meal-protein and green veggies (protein is usually either flounder, tilapia, chicken, shrimp, turkey)

600-6 egg whites rolled up in a brown rice wrap

900-2 scoops of pp shake with fish oil capsule.
 
Hey you told me to check this out. Ever since working out my appetite has gone way up. I can eat a full meal and be craving more an hour later. What can/should I substitute in between the 2 hours? Whey protein?
 
27yr 5"6 158 13% Hey Steve love ur work bro gonna use ur bulk up diet as a guide line just one thing I work away on mine site and basically got no say in what they make but most of its there except they only do yellow steamed rice is this a whole lot different to brown rice just out of curiosity I put away just over 3000 calories a day using a counter app is that enough?? Keep up the good work we appreciate it
 
Bsdr said:
Hey you told me to check this out. Ever since working out my appetite has gone way up. I can eat a full meal and be craving more an hour later. What can/should I substitute in between the 2 hours? Whey protein?
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buy some of those organic pancakes/waffles that are frozen they sell in the health food stores. you stick them in the microwave for like a minute or whatever the directions say.. this is great for those that are at work and need something fast to throw into the microwave. throw some honey on top and boom you got yourself extra calories.

or another option is a couple scrambled or boiled eggs with an ezekial toast.

but whatever you do don't kill your appetite with a huge glass of whey protein, that can really backfire on you during a bulk believe it or not. thats the whole theory behind slim fast where people drink 2 shakes then eat dinner. it kills their appetite all day, not what you want when bulking
 
Miloz said:
27yr 5"6 158 13% Hey Steve love ur work bro gonna use ur bulk up diet as a guide line just one thing I work away on mine site and basically got no say in what they make but most of its there except they only do yellow steamed rice is this a whole lot different to brown rice just out of curiosity I put away just over 3000 calories a day using a counter app is that enough?? Keep up the good work we appreciate it
Click to expand...

thanks in that case you could try packing some food with you in a cooler.. you will have to make some sandwiches, salads, etc. working in a mine field i would imagine you are burning away a lot of calories so it will be difficult to bulk. I cannot give you a guestimate on how many calories you will need as I do not know how crazy your job is but i think 3000 is ample. triathletes will get 3-4K a day and ironmen will get even more when training. and they stay lean even with all that. it really is amazing
 
just found this site and joined few days ago, a great place for bodybuilding discussion!

I gained 15 lbs in the past 6 months with strict dieting and hard workout. My body fat keeps at 13% during the process. I wear bodymedia arm band to track my calorie consumption and make sure I take 500 more calorie than I consume each day.

In stead of fruit and veggie, I took low fat cottage cheese, canned tunna, oatmeal or pre-cooked brown rice as snack between meals (mix them). I keep them in my office handy, easy to prepare and access.

I am now 192 lbs with 13% body fat and still growing (I am 5'10"), just want to share my experience. :)
 
This is such a good read. Adding pancakes and turkey sausage to my breakfasts has helped me pack on 5 pounds. I don't smother it in syrup I roll the sausage up into the pancake and eat it like a corndog. Add 2 of those every morning and readjust from there. Tasty too !


Ride it like you stole it!!
 
I think diet plan is a better technique than any workouts. You have to maintain your daily routine diet chart and follow it regularly. It will help you to keep your body fit.
 
Eating every 2 hours? That's kind of impossible. It would feel like eating all day, I have stuff to do, errands to run, classes to attend. How do you expect me eat a meal every 2 hours? It sounds like a good plan, but not practical at all.
 
mohdgame said:
Eating every 2 hours? That's kind of impossible. It would feel like eating all day, I have stuff to do, errands to run, classes to attend. How do you expect me eat a meal every 2 hours? It sounds like a good plan, but not practical at all.
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Eat small meals frequently. When I went throw basic training years ago we had about 2 min to down a meal. It can be done quickly if you have to. Shove it in your mouth and enjoy it later. Plan your meals ahead of time and carry them with you. I keep a cooler in my backseat and take it everywhere with me. This way Im never without water or food. Dont make excuses, make it happen.

Sent from my SPH-L710 using EliteFitness
 
well i am on the way to bulk can someone light on topic that how much Percent of Protien , Carbs and Fat i need in my whole 5k calorie diet ?
 
mohdgame said:
Eating every 2 hours? That's kind of impossible. It would feel like eating all day, I have stuff to do, errands to run, classes to attend. How do you expect me eat a meal every 2 hours? It sounds like a good plan, but not practical at all.
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if you have classes to go to and errands and can't get in food constantly then yes you will have a very tough time bulking ... the beauty part though is once you get out of school and start working full time you will likely be able to eat more and won't be on the go so much.

in the mean time you need to get creative.. like joeblow said invest in a cooler and take that with you.. grab a small microwave even and hook that up to a plug between classes and re-heat a meal. OR you can get a bottle of water and heat that up and then dip the chicken in there to warm it up. of course you want to have the chicken cooked ahead of time :) .. also boil some eggs and take them with you, eggs can stay good in a cooler all day after being cooked.

yeah its frustrating but we all were in your shoes at one point
 
Can you lose weiht too doing this? I have serious weight to loss. I think I'm already big so it's weight that needs to come off. I jump rope and walk on treadmill. I also take a class in karate but I don't know if that's enough. Tryig to make my diet better, drop fast food and go to the gym more.
 
Wontonsupe said:
Can you lose weiht too doing this? I have serious weight to loss. I think I'm already big so it's weight that needs to come off. I jump rope and walk on treadmill. I also take a class in karate but I don't know if that's enough. Tryig to make my diet better, drop fast food and go to the gym more.
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You will drop weight and get stronger just by dropping the McDonald's. You can still eat really, really, good and healthy.

Like burgers? 96% fat free beef on high fiber buns.

Like shakes? Fat free greek yogurt blended with frozen berries.

Fries? There are actually some pretty healthy frozen sweet potato fries you can grub out on. Or you can make your own, done it a bunch of times and they turn out pretty damn good.

Perfect Oven Sweet Potato Fries
 
Thanks for the diet plan Steve...I will certainly start using it right away. Would you say that you start getting hungry after a while on the diet, or are you constantly force feeding yourself? Also, do you have any links or suggestions for bulking workout plans.
 
Again, thanks Steve for the diet plan. Im gonna get started on it right away. A couple more questions I have....do you have a link or suggestions for a lifting plan - how many times in a week?
 
skeeze33 said:
Thanks for the diet plan Steve...I will certainly start using it right away. Would you say that you start getting hungry after a while on the diet, or are you constantly force feeding yourself? Also, do you have any links or suggestions for bulking workout plans.
Click to expand...

the reason this diet has worked for many guys is it doesn't make you feel bloated and nasty. notice there are no shakes in this diet. that isn't by accident ..

the whole 'shake diet' is actually better for losing weight and making you feel full, its a poor way to actually bulk if you are an ectomorph which is what i designed this diet for.

many of your friends who are guys who drink protein shakes all day stay skinny for a reason. you won't gain mass on shakes. you need real food
 
To Deeconfrost: No, if your BMR is 1700 odd calories you need to multiply that by an activity level eg 1.2x for little to no exercise and a desk job or x2 would be very active physical job and weight lifting 5x per week THEN you add the 500 calories to get your surplus....
 
A word of caution on brown rice:

A consumer reports study has found that dangerous levels of arsenic are present in *most* brands of brown rice.

Arsenic in Your Food | Consumer Reports Investigation

Rinse your brown (or white) rice before cooking it, and use at least a 6:1 ratio of water to rice instead of the typical 2:1. You should also limit rice in meals that you eat in restaurants.
 
Hey Steve trying to bulk up here, how well did the eating every 2 hours work for you? I've heard it speeds up your metabolism, but I'm open to new ideas here.

Edit: screw it I'll try eating every two hours. I've got 4 months to gain 10 lbs. I've been doing a 4 day 5x5 split, I was thinking about switching the reps to sets of 8... yay or nay?
 
JustKeepGoing. said:
Hey Steve trying to bulk up here, how well did the eating every 2 hours work for you? I've heard it speeds up your metabolism, but I'm open to new ideas here.

Edit: screw it I'll try eating every two hours. I've got 4 months to gain 10 lbs. I've been doing a 4 day 5x5 split, I was thinking about switching the reps to sets of 8... yay or nay?
Click to expand...

bro eat eat eat. if you are trying to bulk just eat. it doesn't have to be every 2 hours on the dot.. I would rather you eat a quality meal even if that means its not on the dot every 2 hours if you get what i'm saying.. there isn't a set rule to this except you gotta eat, remember you are bulking here. this isn't a diet for dudes who are overweight. its for skinny guys who want to get bigger and stronger
 
This is cool, I am going to definitely try this for the new year. I really need to work on my appetite and eat something every 2 hours. Thanks!
 
When bulking for American Sniper, Bradley Cooper ate every 55 minutes. Now that's something, yikes. He said he'd be stuffed like hell. He was chewing 8000 calories a day.
 
The guy with the cancer, bro dont eat fast foods like someone tolsd mcdonalds...
[emoji123]stay strong

Изпратено от моят SM-J710F с помощта на Tapatalk
 
Hey there, this is a great thread. Let me share with you guys. There are actually many ways to build your physique,
but I found a video that explains an easy and fast ways to do just that


I've actually tried many different ways to build my dream body for 3 years but all failed until, I've found this video,
with the help of this video I've achieved my goal finally!
Here's the link to the video that will give you the solution >>>> https://dausel.co/x3ncam <<<<


Just click on that link above and once you land on the page, just click where it says "I'm not a robot"
so that you will be redirected to the video that shows you how you can achieved your dream body like mine.
 
Thanks for sharing this diet. I think it is also good if we don't go to gym. Can you also post the diet for those who can't go to gym?
 
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