Another Bulking Diet Critique Needed

[cougar2003]

Ok, so I am gonna start a 12 week bulking plan using the Rippetoe 3X5 program . My stats are 27 years old, 6'4", 198 lbs, about 15-18% bodyfat.

So I'm pretty much a huge pussy and just want to get stronger and get to around 220lbs or so.

My diet is:
Morning: 6 egg whites, 2 scoops Muscle Milk w/skim milk

Mid Morn: 2 Dannon Yogurts, Apple, Banana

Lunch: Sandwich (Turkey, lettuce, mustard, whole wheat bread), packet of oatmeal

Mid Afternoon/Pre workout: Pure Protein bar, apple, banana

PWO: Shake (2 scoops protein powder, Tbs. anpb, 1 cup oatmeal)

Dinner: 2 chicken breasts or sirlon steaks, slice of bread, glass skim milk

Before bed: 2 scoops muscle milk w/ skim milk

Total Calories 3640
Fat 720 (20%)
Carbs 1351 (37%)
Protein 1501 (41%)

Additional Supplements:
1000mg Fish Oil caps
AIFM
SesaPure/Glucorell-R
PureCee

From the research I have done on this site, it seems like a good plan, but I would really like to know what you guys think. Any help is greatly appreciated!

 

[needtogetaas]

Ok, so I am gonna start a 12 week bulking plan using the Rippetoe 3X5 program . My stats are 27 years old, 6'4", 198 lbs, about 15-18% bodyfat.

So I'm pretty much a huge pussy and just want to get stronger and get to around 220lbs or so.

My diet is:
Morning: 6 egg whites, 2 scoops Muscle Milk w/skim milk

Mid Morn: 2 Dannon Yogurts, Apple, Banana

Lunch: Sandwich (Turkey, lettuce, mustard, whole wheat bread), packet of oatmeal

Mid Afternoon/Pre workout: Pure Protein bar, apple, banana

PWO: Shake (2 scoops protein powder, Tbs. anpb, 1 cup oatmeal)

Dinner: 2 chicken breasts or sirlon steaks, slice of bread, glass skim milk

Before bed: 2 scoops muscle milk w/ skim milk

Total Calories 3640
Fat 720 (20%)
Carbs 1351 (37%)
Protein 1501 (41%)

Additional Supplements:
1000mg Fish Oil caps
AIFM
SesaPure/Glucorell-R
PureCee

From the research I have done on this site, it seems like a good plan, but I would really like to know what you guys think. Any help is greatly appreciated!

Pure Protein bar.bars suck.other then that looks good.

 

[*Bunny*]

I may suggest having the PB with the last meal of the day, or PRE workout ... not post workout. I would never usually recommend fat post workout, doesnt matter to me if your bulking. $.02

"Mid Morn: 2 Dannon Yogurts, Apple, Banana" <-- you need protein here, esp with all those carbs & fruit

if you can't eat real food then the protein bar will have to work.

Just b/c you're bulking doesn't mean you have to skimp out on veggies

Id also try to get the most out of the food your eat, i.e. bread and opt for 100% whole grain types etc, should be the 1st ingredient on the label

get your cals in & happy bulking

 

[cougar2003]

Thanks for the replies so far. The protein bar is mainly because I get them for cheap and they don't have much sugar. I'll see if I can find a better replacement.

Good point on the veggies Bunny, I didn't realize how much I am lacking in that department. I'll figure out a way to mix some in.

Thanks again!

 

[*Bunny*]

Thanks for the replies so far. The protein bar is mainly because I get them for cheap and they don't have much sugar. I'll see if I can find a better replacement.

Good point on the veggies Bunny, I didn't realize how much I am lacking in that department. I'll figure out a way to mix some in.

Thanks again!

I would normally comment on your fats (I like to keep them at 30% myself, only b/c it tends to keep me full) .. but the fat suppplement is fine so I think the 20% would be ok if you felt you were ok with it.

Protein bars, mixed views on these ... they are good in a bind, travel, quick meal etc. But I'd always prefer a 'real' meal if I had the choice and it was doable. Sometimes it's just not, and better to eat something rather than nothing. A quick & painless Protein shake may even work too.

 

[Kabeetz]

Throw in some eggs with those egg whites man.

 

[cougar2003]

Throw in some eggs with those egg whites man.

Ok so maybe add like 2 yolks in with them?

Also, on my non-lifting days I think I read that I need to lower my calorie and carb intake on those days. Is that correct?

 

[Kabeetz]

Also, on my non-lifting days I think I read that I need to lower my calorie and carb intake on those days. Is that correct?

Nope. Eat up. And remember as u gradually add weight, to add to your daily caloric intake as well. When you hit 200 pounds, u dont wanna be eating less than 3500 calories a day, u wanna be closer to 4000.

 

[Deleted member 33117]

Too much sugar, specifically too much fructose (great for your liver glycogen but not the best choice of carbs for replenishing muscle glycogen which you need to bulk), probably trans fats (in your bread if you are not careful), too many shakes over real food, not enough green veggies and very low in essential fats. This meal plan at your bodyfat % is very likely to add a great deal of fat with less than optimal gains in lean body mass.

 

[sd27bb]

Ok, so I am gonna start a 12 week bulking plan using the Rippetoe 3X5 program . My stats are 27 years old, 6'4", 198 lbs, about 15-18% bodyfat.

So I'm pretty much a huge pussy and just want to get stronger and get to around 220lbs or so.

My diet is:
Morning: 6 egg whites, 2 scoops Muscle Milk w/skim milk

Mid Morn: 2 Dannon Yogurts, Apple, Banana

Lunch: Sandwich (Turkey, lettuce, mustard, whole wheat bread), packet of oatmeal

Mid Afternoon/Pre workout: Pure Protein bar, apple, banana

PWO: Shake (2 scoops protein powder, Tbs. anpb, 1 cup oatmeal)

Dinner: 2 chicken breasts or sirlon steaks, slice of bread, glass skim milk

Before bed: 2 scoops muscle milk w/ skim milk

Total Calories 3640
Fat 720 (20%)
Carbs 1351 (37%)
Protein 1501 (41%)

Additional Supplements:
1000mg Fish Oil caps
AIFM
SesaPure/Glucorell-R
PureCee

From the research I have done on this site, it seems like a good plan, but I would really like to know what you guys think. Any help is greatly appreciated!

I dont like this at all, first of all i would work on reducing body fat below 10%, lower body fat will lead to better lean muscle gains on a bulking plan. Second i dont like the use of milk, milk products and shakes, i would use oats, rice and yams for carbs, chicken, steaks, fish, and egg whites for proteins

 

[cougar2003]

Thanks for the great responses so far, I really appreciate it. I'll re-arrange some of this stuff and see if I can figure out a better plan.

 

[cougar2003]

Alright heres my new plan, let me know what you think. I got rid of a lot of the milk products, ditched the protein bar, added some yams and some broccoli.

Total Cals----3745
Fat-------84 grams (21%)
Carbs----387 grams (36%)
Protein---383 grams (42%)

Morn: 5 egg whites, 1 yolk, Fish oil cap, banana
Mid Morn: Can of tuna, banana, slice of whole wheat bread
Lunch: Sandwich (2 slices whole wheat bread, 5 slices turkey breast, 3 leafs lettuce, mustard), packet of quaker weight control oatmeal, fish oil cap
Mid Afternoon/Preworkout: Can of tuna, apple, Packet of oatmeal
PWO: Shake (2 scoops protein powder, 1tb anpb, oatmeal packet)
Dinner: 2 chicken breasts, 3 cups yams, 2 cups broccoli
Before bed: 2 sccops muscle milk

Let me know what ya think!

 

[cougar2003]

 

[Kabeetz]

OK bro... the good news is you're getting there. A couple points:

F the oatmeal packets, the weight control oatmeal... just by the large cylinder of regular Quaker Oats. 1 serving microwaves in about a minute-thirty, two servings usually in about 2 minutes.

If your mid afternoon meal isnt within 30-45 minutes of your workout, u're gonna need to add a meal or shake that is truly pre-workout.

Your Post workout shake should just be Protein and carbs, not fat. I would suggest about 45-50gs whey, with your carb souce being 1/2-1 cup of oatmeal and/or some fruit (u can use real fruit or frozen berries or melon from the supermarket freezer section), or a simple sugar like dextrose or a supp like vitargo. Some people even use gatorade with their whey.

1 hour after that post workout shake u want ur dinner, what u have there for dinner is perfect, and u can add the serving of anpb (which is usually *2* tablespoons), or u can add an ounce of almonds. Fat at that meal is essential.

If three hours later is also within 1/2 hour of bed time, then u can consider that next meal to be your last of the day. Musclemilk, being a blend of whey and casein and healthy fats is a pretty good choice. If you don't want to pay for such an expensive mrp, you can always just add a serving of anpb to whatever whey ur using post workout and ur gonna achieve the same effect.

I highly recommend u start a free account at fitday.com and take a day to input all the nutrional labels of the food u eat into it. It sounds like a pain in the butt, and I guess it is, but once u give it a shot it will prove to be an invaluable time saver and life saver. Let's say u've had way too little calories or way too many calories by a cerain time of day, or too much fat or too many carbs, u'll be able to track everything and adjust on the fly.

PLUS.. this sounds like ur gonna try and stick to the same foods every day.. and that might last a week or two, but it wont last long term if u dont build flexibility into ur diet. sites like fitday.com allow u to do that. Once u get ur grocery list down pat, u can mix and match elements at will and hit whatever macro ratios u are aiming for.

U're bulking up, u shouldn't completely suffocate urself in a bulk unless u have really bad genetics (like me). eating 1 slice of bread, 1 egg, 3 leafs lettuce, 1 fish oil cap... sounds like torture to me.

Also..just noticed..u need more carbs for breakfast. Oatmeal is the bodybuilder's breakfast staple.

I don't mean to discourage you because u're getting there.. but I hope I am making some sense to you.

Alright heres my new plan, let me know what you think. I got rid of a lot of the milk products, ditched the protein bar, added some yams and some broccoli.

Total Cals----3745
Fat-------84 grams (21%)
Carbs----387 grams (36%)
Protein---383 grams (42%)

Morn: 5 egg whites, 1 yolk, Fish oil cap, banana
Mid Morn: Can of tuna, banana, slice of whole wheat bread
Lunch: Sandwich (2 slices whole wheat bread, 5 slices turkey breast, 3 leafs lettuce, mustard), packet of quaker weight control oatmeal, fish oil cap
Mid Afternoon/Preworkout: Can of tuna, apple, Packet of oatmeal
PWO: Shake (2 scoops protein powder, 1tb anpb, oatmeal packet)
Dinner: 2 chicken breasts, 3 cups yams, 2 cups broccoli
Before bed: 2 sccops muscle milk

Let me know what ya think!

 

[Deleted member 33117]

kabeetz, werd on the oatmeal. For breakfast I had one cup rolled oats, I mixed in 1 tbsp anpb while it was cooking, and when it was done I poured 1 tbsp of flax oil and a dash of spenda. Ummmm mmmm good.

 

[Kabeetz]

kabeetz, werd on the oatmeal. For breakfast I had one cup rolled oats, I mixed in 1 tbsp anpb while it was cooking, and when it was done I poured 1 tbsp of flax oil and a dash of spenda. Ummmm mmmm good.

Dash of splenda rules U can also throw in a scoop of whey, changes it but its edible, especially with that anpb

 

[cougar2003]

Thanks a million guys, I really appreciate the help! I have been using fit day to calculate this stuff so far and it has really helped. I am gonna tweak it a little more with your suggestions and hopefully come out with the right plan for me.