my bulking diet... please help me out...

[Akahpellah02]

im 17, 6'2 188 lbs... my goals are to bulk up... I dont know how long i should bulk for or really how much weight gain will be good enough for me so your help on that part would be helpful... Also, heres my diet... Any suggestions are wanted... thank you...

# Time Meal Cals Carbs Protein Fats
One 6:00 6 eggs 420 6 36 27
1 cup oats 300 54 10 6

Two 9:00 1 cup rice 320 72 6 0
1 can tuna 150 0 32.5 1.75

Three 12:00 4 oz pasta 420 84 14 2
shake 214 3.4 44 3.4

Four (PWO) 4:00 PWO shake w/dextrose 314 63.4 44 3.4

Five 5:30 8 oz chiken 240 0 50 8
2 cup rice 640 144 12 0

Six 8:00 1 can tuna 150 0 32.5 1.75
4 oz pasta 420 84 14 2


Totals- 3588 510.8 295 55.3

 

[Smokescreen]

This isn't going to get you ANYWHERE! Especially you being 6' 2"!!! Got I'm glad that i'm not 6' 2". I like my small frame and 5' 9" height. Lets me pack on a lot of muscle and make me look fucking huge without so much food to consume. IMO...your calories are too low, your carbs seem to be a tiny bit high. But you are a tall MOFO, so maybe it's ok. Your protein is toooooooo low!!! Fat is fine. I'm only 5' 9" and consume at least 5000cals, 450 carbs, over 400 protein and fat around 80 during bulking. Dude, you need more food to bulk. See! It sucks being over 6 feet tall! Sorry...but its true. I'm 5' 9" and weigh 192lbs. Your 6' 2"! You need to add another 40lbs!

 

[Akahpellah02]

so how many cals and protein do you suggest i consume?

 

[Smokescreen]

Probably the same that I consume on bulkers. read above ^. Eat like an animal, train like a beast, grow to become a monster! Nuff said!

 

[VictorBR]

Carth I think his calories are fine bro , he is only 188 lbs ... 3.500 cals for bulking is fine here imo .

It is never a good idea to go crazy on cals when bulking , that is what make people to gain a lot of fat during bulking


Victor

 

[Smokescreen]

True Vic...but that is why it is called a bulking cycle not a cutting cycle. 3500 cals a day really isn't enough to grow like a beast. I get fat, but I also way bigger and much more stronger. 3500 cals a day based on McDonalds and Pizza is fucking bad! but based on good foods and it's ok. You just got to know how to eat and train hard on a bulking cycle to minimize fat and maximize growth potential. But most importantly...you got to know how to do a cutting cycle properly in order to shed all that fat and keep all the muscle really fast. If you don't know how to do that...then I would say stick with the 3500cals a day. Otherwise he will get fat and become big...but then he will have trouble shedding the fat to show the muscle gained.

 

[view]

diet looks fine to me for bulking -- make sure your comsuming whole wheat pasta -- and also, there is a big lack of efa's there. add a tbsp or two of flax seed oil and a few handfuls of nuts.

 

[Smokescreen]

He needs to UP the protein way more. Like an additional 100 grams. And yes, he does need to add EFAs. Cals...I'm still saying he needs to up that to just a bit.

 

[Akahpellah02]

ok so im going to have to add flax seed oil, some more protein... and ill add a cup of walnuts...

 

[VictorBR]

I agree with carth now , BUMP the protein to at least 350 g per day . If you can shoot to 380 - 400 g it is also a good idea .