Bulking diet on moderate carbs..

[Goonstopher]

I'm 5'10 at an all time low of 200 at approx 10%-12% have been as high as 225 at 12-13% and as cut as 205 at around 6% or lower... will be on cycle for this

Now onto the good stuff... please give coments...

I'd like to bulk on timed carbs so I can bulk cleaner...

Workout will be 5 days a week, Everything twice except legs once a week. This is my diet for workout days. I've thought this out around nutrient timing principles.

general... 4000 calories, 400g protein, 300g carbs, 130 fat

meal 1....
60g pro, 75 carb, 5 fat
2 servings oatmeal, 2 scoops whey, 16 oz milk skim milk

meal 2....
55g pro, 22g carb, 34g fat
1 pound 1% no salt added cottage cheese, 1tbs flax, 1tbs olive oil

meal 3....
70g pro, 80 carb, 10 fat
1 can giesha tuna w/no fat mayo, 4 pieces wheat bread or yam, 4 egg white, 2 sevings fat free shredded cheddar

meal 4....
Post workout shake... 88g pro, 105g carb, 5 fat
4 scoops whey, 7 tbsp dextrose, 10g creatine

meal 5....
65g prot, 10 carb, 35g fat
salad w/ lettuce, tomato, brocili... 2 chicken breasts, olive oil and vinegar, and parmesian cheese

meal 6..
72g pro, 5 carb, 60 fat
3 servings grilled ground beef w/ chedar cheese

approx 420 pro, 295 carb, 140 fat


These are the general ratios for the 5 workout days a week...
1 day a week will be a cheat day for lower protein and food that do not fit my times ratios and one will be for lower cals and cardio.

 

[Stryc-9]

Looks good to me!! Let us know how it goes.

 

[Mr.X]

I'm 5'10 at an all time low of 200 at approx 10%-12% have been as high as 225 at 12-13% and as cut as 205 at around 6% or lower... will be on cycle for this

Now onto the good stuff... please give coments...

I'd like to bulk on timed carbs so I can bulk cleaner...

Workout will be 5 days a week, Everything twice except legs once a week. This is my diet for workout days. I've thought this out around nutrient timing principles.

general... 4000 calories, 400g protein, 300g carbs, 130 fat

meal 1....
60g pro, 75 carb, 5 fat
2 servings oatmeal, 2 scoops whey, 16 oz milk skim milk

meal 2....
55g pro, 22g carb, 34g fat
1 pound 1% no salt added cottage cheese, 1tbs flax, 1tbs olive oil

meal 3....
70g pro, 80 carb, 10 fat
1 can giesha tuna w/no fat mayo, 4 pieces wheat bread or yam, 4 white white, 2 sevings fat free shredded cheddar

meal 4....
Post workout shake... 88g pro, 105g carb, 5 fat
4 scoops whey, 7 tbsp dextrose, 10g creatine

meal 5....
65g prot, 10 carb, 35g fat
salad w/ lettuce, tomato, brocili... 2 chicken breasts, olive oil and vinegar, and parmesian cheese

meal 6..
72g pro, 5 carb, 60 fat
3 servings grilled ground beef w/ chedar cheese

approx 420 pro, 295 carb, 140 fat


These are the general ratios for the 5 workout days a week...
1 day a week will be a cheat day for lower protein and food that do not fit my times ratios and one will be for lower cals and cardio.

Correct me if I'm wrong, but I think I saw this diet and gave it two thumbs up on MMS. It's set up nicely.

Mr.X

 

[Goonstopher]

Yeah you did. Diet boards get very little traffic and diet reviews are especially low viewed subjects... I posted this on 3 boards hoping to get several reviews.

 

[Optimus B]

very solid diet.

 

[STEP OFF]

nice

 

[JKurz1]

A pound of cottage cheese? and 16oz of skim before that??? Obviously can handle the lactose.....god diet bro - what is the 3rd meal when it says 4 white or white and what is 2 packages of oats? a cup? Steel cut, I hope...............I have a hard enough time getting down 1/2 cup with my 12 egg whites.........full cup must fill a pretty big ass bowl....

 

[Goonstopher]

i wrote it a little wrong... white white is a typo that means egg whites and i will fix it. 2 servings of oats is just a couple cups of whole oats bought in bulk. It make a nice size bowl, nothing too big. Also 16 oz milk is a standard drinking cup you'll find in most homes or restaurants. The cottage cheese, yes I do handle it well I will admit but 1 pound is only a standard container that costs 1.50-2 in any supermarket. The salt is more of a concern than the lactose

 

[JKurz1]

or sugar

 

[Goonstopher]

A little sugar isn't a big deal when bulking... Depending on the kind of cottage cheesea full pound has from 16 to 24 grams of carbs and most are sugar but is that really so much? Have a cup of coffe a with sugar and you can havemore than that.

 

[JKurz1]

I might use your diet bro - pretty solid.....except I'll prob. lose the skim and add 12 egg whites....then lose the cottage cheese and add an MRP....then substitute the oils for peanuts......gotta have the nuts!!! lol

 

[Goonstopher]

If you do I'd suggest a little r-ala with the breakfast meal and post workout. Also Ginger root to help digest the protein so your stomach can handle 400+ a day. Also I wrote this for someone who is enhanced and will have another person training with me enhanced on the same diet. I'd be interested in how a natural would react to it though. I plan on beeing on a good dose of aas and low dose t3 for assimilation and because I tend to think it helps me grow.

Mr. X has some great bulking diets on his board and I tried to use 1 two things from him and a few from DC. Definetly read Mr. X's stuff, I think i have a pretty good knowledge but most things I write are for one persona nd that person is usually me becausae as time goes by I learn my own body. Read Mr. X and asses your own insulin sensativity and needs and go from there.

This is just in general too. It's taken me 5 years to figure out my own body and it can easily take that long for anyone. It's funny how much easier it is to make plans for other people then when you go to make one for yourself you throw out all the rules and get creative.

 

[JKurz1]

Well....I'm starting my next cycle of t400 or sus20 and eq shortly, so that shoots that theory.....anywho, this is the bulking diet I prepared and Mr.X tweeked....maybe I could combine the two?

630 - 12 EGG WHITES/2 WHOLE EGGS
1 CUP OATS
5 whole eggs; add 2 tbsp. all natural peanut butter

930 METRX MEAL REPLACEMENT SHAKE
add 1 tbsp. flaxseed oil

1200 6 OZ CHICKEN AND 6-8OZ YAM SMALL SALAD
add 1 large salad w/ 1tbsp. olive oil

230 (PREWORKOUT) PROTEIN SHAKE W/ TBS PB

430 TRAIN

530 PROTEIN/CARB SHAKE

630 6OZ CHICKEN 1 CUP RICE SMALL SALAD
add more salad and 1tbsp. olive oil


900 PROTEIN SHAKE W/ SKIM AND EGG WHITES (SLOW DIGESTING)

930 BED

1200AM LOW CARB MEAL BAR (EAS CARB SENSE)
add 20g psyllium husk fiber before bed
add 1 tbsp. MCT oil

 

[Goonstopher]

This is a good diet (obviously with mr.x working with you) but its higher carb then my body likes. Like i said do what works for you. I knwo for me just cutting out carbs at night can make me loose fay but add them in and I get fat.

Any suppliments planned? ginger, creatibe, g-plenish, r-ala ect?

 

[hisswoleness]

excellent diet bro

 

[JKurz1]

I prob. wont hit the rice in my last true meal......I crave a frosty ass shake and shelled peanuts around 9:00....it's like my reward for a solid training day....plus, some veggies and ff dill dip......anybody addicted to ff cool whip? lol

 

[Goonstopher]

yesssss cool whip is poison, cool whip and sugar free jello... oh yes I am addicted too