Need help... (Bulking)

[MattB]

Guys I need some help in actually making a bulking diet. I've been meaning to do it for a while but I just dont know what to do. I know a little but I could just do with somebody helping me out. At the minute im hardly eating anything (i doubt im eating over the 1500cal mark) and i feel like crap every day and have no energy. I haven't even even properly worked out before I just really need some help. At the minute im around 150/160lbs and i'd like to get up to at least 180 before September, newbie gains should come quick if I'm eating right. I need to know exactly what protein/carbs/fat is in each food so I can write up a shopping list ASAP. I know it's time consuming but I could really use the help and any comment are appreciated, thanks.

 

[Tom Treutlein]

Use www.calorieking.com or www.fitday.com to find out caloric and nutritional info for the foods. Go to the store. Write down the prices and the nutritional info on them.

Try to eat bigger meals, being an ecto. No reason to speed your metabolism much. I'd recommnd 5-6 meals, spaced 3-4 hours apart. Use whey protein by Optimum Nutrition 100% post-workout. 2 scoops will give 46 grams of protein. Also use about 8 tsp of dextrose. Order it at www.supplementdirect.com.

As for your meals, check BBF's post. I bumped it like 4 times with all the questions. It's "clen bulking on a tight budget easy" or some shit. Trying to find out if 5-6 servings of red meat a day would be bad. Either way, it's got a pretty nice balance of nutrients.

 

[MattB]

Can you tell me how many grams of carbs and fat i need to take in so I can start making it? Thanks, I know i have to get 3000cals and i 160g of protein.

 

[Tom Treutlein]

Find your BMR. Bodyweight divided by 2.2. That's your weight in kilograms. Multiply that by 24 (hours in day) to determine how many cals your body needs if you just sat around. Then, multiply by your activity level. Probably 1.1-1.2 for an average person, 1.3 for someone who is on their feet most of the day, 1.4-1.5 for construction workers and athletes. That's your maintenance caloric intake. Now, add 500 calories to that. You need to eat that much every day to gain roughly 1 lb. per week.

In the end, it's a caloric abundance that matters, not how many fats and carbs you take in. Though, I'd recommend 30% of your calories (at least) come from healthy fats. This will allow for high levels of test. The most you'd ever need would be 40-45%. You'd have the highest possible levels of test from fats at that point. More fats would also mean less of the other two which can cause insulin spikes and can be converted into glucose, so overall less fat gain.

Get 0.8-1.0 gram of protein per pound of bodyweight. Any more than that won't really do much for you. It's the same as eating more carbs.

Use barley for carbs.
Use flax seeds for fats.
Use chicken/steak/fish for protein.

Don't use too much red meat or fish. It's bad for you. In excess. Use chicken.

 

[MattB]

OK so far i've got my breakfast sorted out how's this?

6 Egg whites
4 Weetabix
1 Can of tuna
4 slices of bread

Cals-1189
Protein-64.6
Carbs-112
Fat-23.2

And i'm going to be working 9-5 starting next Monday so I won't be able to cook anything so could you give me some suggestions with what to have for meals (I dont have enough money for supps yet either )

 

[Tom Treutlein]

The breakfast looks solid. Pretty big, but solid. I wouldn't use bread. Try oats or barley. Best carb sources available.

Eat every 4 hours, so you only have to eat once or twice while at work. I'd recommend cooking some chicken breast every Sunday (make it a set day) and bringing it in a plastic container to work. Shove it down quick when you get a chance.

You can also carry ziploc bags with almonds and raw oats. Good fat and carb sources there. Dry, unsalted peanuts too. You can buy maple granola or some flax seeds from a health food store. There are dozens of options.

 

[chifolk]

Only use protein shakes and supplements of that type on days you do not workout. Having the whole foods will be better for the time it takes your body to break them down. If you are doing any cardio stop for the next 4 weeks - 6 weeks. Make sure you are using proper form at all times when working out, slow on all the negative movements. It's all about eating and consistently moving up with your poundage when your ready.

 

[Themachine01]

I'd recommend cooking some chicken breast every Sunday (make it a set day) and bringing it in a plastic container to work. Shove it down quick when you get a chance.

Very good advice, there is no need to cook everyday, once or twice a week is all you need for cooking. Cook a shit load of brown rice and make enough chicken to last about 4-5 days. Once its cooked, cut it up, weigh it, throw it in a container with some rice and your set.

 

[MattB]

Very good advice, there is no need to cook everyday, once or twice a week is all you need for cooking. Cook a shit load of brown rice and make enough chicken to last about 4-5 days. Once its cooked, cut it up, weigh it, throw it in a container with some rice and your set.

Hey, I know I posted this a while ago but won't it go bad if I just leave it in a container for days?

 

[MattB]

Bump