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My bulking diet... take a look


Welcome to the EliteFitness.com Bodybuilding Site! Please join this discussion about My bulking diet... take a look within the Diet & Bodybuilding category.

Excerpt: I'm starting a lean bulk diet in a couple weeks and wanted some input and critiques from the more experienced guys on here... I'm 21 y/o, 5'11 and currently 175 (7-8%bf) after cutting for about 4 wks at around 2500 calories. I'm gonna bump the calories up to 3500 when I start this. First ever planned out strict diet so here it goes... 9:00 am 4 eggs 1 cup oats 1 scoop whey =58g pro, 57g carb, 9g fat- 714 calories 11:00 Protien Bar (home made w/whey, eggs, oats, and banana)

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  1. #1

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    My bulking diet... take a look

    I'm starting a lean bulk diet in a couple weeks and wanted some input and critiques from the more experienced guys on here... I'm 21 y/o, 5'11 and currently 175 (7-8%bf) after cutting for about 4 wks at around 2500 calories. I'm gonna bump the calories up to 3500 when I start this. First ever planned out strict diet so here it goes...

    9:00 am
    4 eggs
    1 cup oats
    1 scoop whey
    =58g pro, 57g carb, 9g fat- 714 calories

    11:00
    Protien Bar (home made w/whey, eggs, oats, and banana)
    =21g pro, 27g carb, 2g fat- about 300 cal

    -Work Out 11:20-12:20

    12:30- PWO shake
    1 scoop whey
    1 cup oats
    1 banana
    1.5 scoops gatorade (28g sugar)
    =59g pro, 106g carb, 5g fat- 702 calories

    1:30
    2 chicken breasts
    1 sweet potato (6oz)
    2 slices whole wheat bread
    =58g pro, 61g carbs, 5g fat- 502 calories

    4:00
    Turkey sandwich
    1 sweet potato (6oz)
    1 scoop whey
    =55g prot, 65g carb, 5g fat- 550 calories

    7:00
    2 chicken breasts
    2.5 oz brown rice
    =46g pro, 58g carb, 5g fat- 495 calories

    11:30 (b4 bed)
    1 cup cottage cheese
    1 serv. triscuits
    (maybe add a scoop of whey??)
    =31g pro, 27g carb, 5g fat- 280 calories


    Total= 3540 calories, 328g pro, 401g carb, 36g fat

    I'll be lifting 5 times/wk, cardio 3 times/wk

    Hows this look? I still cant believe i counted all these calories out so strictly lol but i'm hopin all the plannin pays off...

  2. #2
    Guru EZ_E's Avatar
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    Re: My bulking diet... take a look

    Quote Quote posted by WestWard
    I'm starting a lean bulk diet in a couple weeks and wanted some input and critiques from the more experienced guys on here... I'm 21 y/o, 5'11 and currently 175 (7-8%bf) after cutting for about 4 wks at around 2500 calories. I'm gonna bump the calories up to 3500 when I start this. First ever planned out strict diet so here it goes...

    9:00 am
    4 eggs
    1 cup oats
    1 scoop whey
    =58g pro, 57g carb, 9g fat- 714 calories

    11:00
    Protien Bar (home made w/whey, eggs, oats, and banana)
    =21g pro, 27g carb, 2g fat- about 300 cal

    -Work Out 11:20-12:20

    12:30- PWO shake
    1 scoop whey
    1 cup oats
    1 banana
    1.5 scoops gatorade (28g sugar)
    =59g pro, 106g carb, 5g fat- 702 calories

    1:30
    2 chicken breasts
    1 sweet potato (6oz)
    2 slices whole wheat bread
    =58g pro, 61g carbs, 5g fat- 502 calories

    4:00
    Turkey sandwich
    1 sweet potato (6oz)
    1 scoop whey
    =55g prot, 65g carb, 5g fat- 550 calories

    7:00
    2 chicken breasts
    2.5 oz brown rice
    =46g pro, 58g carb, 5g fat- 495 calories

    11:30 (b4 bed)
    1 cup cottage cheese
    1 serv. triscuits
    (maybe add a scoop of whey??)
    =31g pro, 27g carb, 5g fat- 280 calories


    Total= 3540 calories, 328g pro, 401g carb, 36g fat

    I'll be lifting 5 times/wk, cardio 3 times/wk

    Hows this look? I still cant believe i counted all these calories out so strictly lol but i'm hopin all the plannin pays off...

    Depending on how much you want to bulk up, will 3500 cals be enough? The actual diet looks good, maybe increase the calories on each meal. Pretty cool that you make your own bar...
    You don't have to be great to start, but you have to start to be great


  3. #3
    Elite Mentor
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    Re: My bulking diet... take a look

    maybe add some skim milk to your diet, and maybe some veggies too. If you think 3500 cals is how much you need then your good to go

  4. #4

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    Re: My bulking diet... take a look

    K ill use some milk for my shake and throw some veggies in for a meal.... I was plannin on startin at 3500 cals and bump it up by 500 every 2 wks or so depending on results but im tryin to gain min fat... Do you think i should start at a higher amount? im also doin a cycle of test/dbol when i start this in a few weeks...

  5. #5
    Amateur Bodybuilder Omegasox's Avatar
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    Re: My bulking diet... take a look

    Looks pretty well on point, but you need veggies with at least 2 of your meals, depending on how many you throw in there. Broc, asparagus, pea's, et al for your 1:30pm and 7pm meals, and maybe some spinach on your sandwich for the 4pm meal.

  6. #6
    Just Add Muscle
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    Re: My bulking diet... take a look

    I think 3500 calories will be a good starting point for you at 175 bro.

  7. #7
    Pro Bodybuilder
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    Re: My bulking diet... take a look

    just curious what turkey your putting on that sandwhich and how much cause thats alot!

  8. #8
    Elite Mentor
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    Re: My bulking diet... take a look

    spinach is bomb man!!!!
    yeah, i would bump it up to 4000. and if your really into protein shakes you can buy some carbo gain for 20 bucks to even out complex carbohydrates and protein

  9. #9
    Member cobracock1979's Avatar
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    Re: My bulking diet... take a look

    Wow bro, you done some research!!

    Looks great. Couple things

    1) Work out your BMR bro - at a rough guess you are probably 2700 - your diet will be at least 500cals over so should give you a good lean bulk.

    2) PWO shake -use waxy maize (60g) instead of Gatorade + protein isolate +10g Glutamine + 10g BCAA. This will produce the greatest insulin spike. All the other stuff (fruit sugars, oatmeal etc) will slow absorption) Eat a solid mead 30 mins after.

    3) Final meal - its a good idea to include some good fats here. This will slow down protein breakdown and effectively give you a slow release over the 8 or so hour you are asleep. I simply have 50g protein isolate+ large scoop of peanut butter blended.

    4) Personally I would alter your ratios slightly to include more fats and less carbs - ie 50/30/20. Natural Peanut butter is a good tool to add cals/fats. Thats just my opinion

    Otherwise pretty fu*kin awesome diet plan bro! Karma

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