Please help me locate a good bulking diet

[Gambino]

I'm sick of being 190, been stuck there for a few years now. I would like to put on 20 lbs purely from diet (of course I lift but i got that part figured out ). I don't give a fuck if it's fat, water, or muscle...i just want to pack the pounds on. I eat fairly clean and usually at least 4-6 times a day, am natty, and bf is around 12-14% i reckon. please help me out

 

[Gambino]

damn bors, hook it up for me. I'm starving over here!!!

 

[wayneboard1]

LOL...bro it's saturday morning and u have to sometimes wait more than 19 minutes to get some good replies. I would imagine it will start to happen alot on Monday mid morning when everyone should be working, but are instead getting on EF. I am bulking as well right now and just had to search, serach, search to get ideas and still have to do so. Hopefully Chefbone will reply to this, he is a chef and has a ton of good ideas as well as a link on his public profile to a good recipe site. Good luck bro.

 

[Slyder190]

Do a search or ask Mr. X. His site has lots of info as well. I'm gonna get flamed for this, but SwoleCat can help you out as well.

 

[jnevin]

Try to take in around 500-600 calories per meal. Eat chicken, lean red meat, add anpb to your shakes and mix them with half water, half skin milk. Eat before bed, but clean. Have something like a 1/4 lb lean ground beef and oatmeal. Lots of fiber. Sweet potatoes, whole grain pasta, ezeikiel bread. Lift heavier. I picked up a book at Barnes and Noble that has the nutritional breakdown of just about every foor out there, makes it easier to see what you're putting in your body. Scary how much shit is in certain foods. i.e. one slice of Pizza Hut's Big New Yorker sausage pizza has over 750 calories. I forget how much fat. That's for a medium slice. You're going to be full all the time. Makes it hard to drink as much water as you need.

 

[hammercurls]

i would say lots of red meat and shit like that. but im the same boat and looking for answer's..so bump!

 

[Mammoth2500]

Get your body mass ratio (BMR) here :
http://www.bmi-calculator.net/bmr-calculator/

then put this into the TDEE Calculator (Total Daily Energy Expenditure)here:
http://www.newwavefitness.com/new/fitness_resources/tdee_calculator.php

add 500 calories on top and voila!

Now just figure out the ratio you want to use to bulk up cleanly and giver.
I weight 165lbs and am willing to stick to the same diet (- a few cal's) if someone makes a decent one here.

I have a BMR of 1812.05 and TDEE is 2809

So 3300-3400 cal clean diet for me.

 

[Gambino]

thanks guys

mammoth got shit bor, I'm gonna figure mine here in a while...

chefbone hook me up with some recipies

 

[cheddar cheese]

how tall are you?

 

[Mammoth2500]

how tall are you?

Not sure if you meant this to me or gambino.. if me well i am 6'

 

[hammercurls]

i think he meant without the high heels on lol

 

[Joe Stenson]

I'm sick of being 190, been stuck there for a few years now. I would like to put on 20 lbs purely from diet (of course I lift but i got that part figured out ). I don't give a fuck if it's fat, water, or muscle...i just want to pack the pounds on. I eat fairly clean and usually at least 4-6 times a day, am natty, and bf is around 12-14% i reckon. please help me out

You're obviously not eating enough. You know that. Eat more.

If you're over 12 years old, you should be able to make your own food without needing ideas from guys on a message board.

 

[gymratforlife]

To me the hardest part of training and nutrition is counting calories.You really have to be dedicated to count daily calories.

 

[Gambino]

You're obviously not eating enough. You know that. Eat more.

If you're over 12 years old, you should be able to make your own food without needing ideas from guys on a message board.

eat a dick faggot

 

[tiger88]

i ve gained prolly 15-20 lbs in the last few months

breakfast 7 AM
12 liquid egg whites
1 cup of oatmeal
1 banana

930 AM
2 scoops protein shake with 2% milk

12 noon
12 oz chicken (cooked all one day)then re heated
3-4 pieces of whole wheat toast
3-4 servings veggies

2:30
1 cup oatmeal
2 scoops protein mix and 2% milk

5 30 pm dinner
12-16 oz red meat
1-2 potatos
3-4 servings veggies

work out 7 - 8 45 pm

9 pm
12 oz chicken/steak/pork ( iknow u aint a jew) fish
yams
3-4 servings veggies

10:30
1 cup oats
6 liquid egg whites

12 midnight
1/2 cup cottages cheese

1.5 gallons of water - 2 gallons thought the day....

take 500 mg - 1000 mg ginger root each meal for digestion and 500 mg vit c as well with each meal for digeston

looking to add another 5 lbs buy sept 1

legs are looking large and encharge


ive been as heavy as the 250s..... so ya eat alot ....ya those wieght numeros were related to some gear but my diet was hard core all the time eatin

 

[Joe Stenson]

eat a dick faggot

Man, stupid questions deserve stupid answers.

You've been stuck at the same weight for 4 years. Do you really think you're eating enough to gain weight then?

What kind of advice do you want? Take what you're eating now and eat more during each meal or add more meals, it's not complicated.

 

[Gambino]

Man, stupid questions deserve stupid answers.

You've been stuck at the same weight for 4 years. Do you really think you're eating enough to gain weight then?

What kind of advice do you want? Take what you're eating now and eat more during each meal or add more meals, it's not complicated.

did i say 4 years? i meant 2...i just am looking for a new spark to my diet, some new inspiration. I put on 30 lbs from diet and training so i hit a bit of a platuea. funny thing is that i eat a shit load, everyone is always commenting that i'm always eating, yet i'm always hungry

 

[Joe Stenson]

did i say 4 years? i meant 2...i just am looking for a new spark to my diet, some new inspiration. I put on 30 lbs from diet and training so i hit a bit of a platuea. funny thing is that i eat a shit load, everyone is always commenting that i'm always eating, yet i'm always hungry

You said "a few" years, so my bad.

It's very possible that you eat a lot already, you may just have a fast metabolism. Everyone needs a different number of calories to grow though and clearly you need more than you're currently getting.

Post up a sample of your current diet and we can give you more help.

 

[Redshoteye]

I'm sick of being 190, been stuck there for a few years now. I would like to put on 20 lbs purely from diet (of course I lift but i got that part figured out ). I don't give a fuck if it's fat, water, or muscle...i just want to pack the pounds on. I eat fairly clean and usually at least 4-6 times a day, am natty, and bf is around 12-14% i reckon. please help me out

Sup bor...
-It's important to get your 6 meals per day, not counting PWO shakes
-Barring your not a lactard, 2% or whole milk should be in your arsenal... drink 1/2 to 1 gallon per day and watch yourself grow like a baby, dont be afraid of the sugar content its very low-glycemic.
-Get the most out of your workouts to gain muscle, eat around 4 servings of refined rice (2 cups) and some lean protein 40min before training. Complex carbs pwo obviously.
- Casein shake sipped throughout the night EVERY night. Make with milk add a couple tablespoons of peanut butter and a tbsp of olive oil.

 

[Joe Stenson]

Sup bor...
-It's important to get your 6 meals per day, not counting PWO shakes
-Barring your not a lactard, 2% or whole milk should be in your arsenal... drink 1/2 to 1 gallon per day and watch yourself grow like a baby, dont be afraid of the sugar content its very low-glycemic.
-Get the most out of your workouts to gain muscle, eat around 4 servings of refined rice (2 cups) and some lean protein 40min before training. Complex carbs pwo obviously.
- Casein shake sipped throughout the night EVERY night. Make with milk add a couple tablespoons of peanut butter and a tbsp of olive oil.

-you don't need 6 meals/day, you need a minimum of 3 and enough total calories

-that pre-workout meal looks good, but that's a lot of food for so close to before a workout..I'd probably have that 1.5 hours before training

-the whole point of using casein is so that you don't need to be getting protein throughout the night (as opposed to if you were using whey)...if you wake up to take a piss or something have some protein, but don't be setting an alarm and interrupting sleep for it

 

[Redshoteye]

-you don't need 6 meals/day, you need a minimum of 3 and enough total calories When using same caloric intake, your meals will be used much more efficiently when spread out over 6 meals as opposed to 3. Its an easy way to spike metabolism because your body is digesting foods all throughout the day, all the while minimalizing fat storage because theres less time in between meals.

-that pre-workout meal looks good, but that's a lot of food for so close to before a workout..I'd probably have that 1.5 hours before training Around 45 minutes is enough time for your body to digest this amount of found, but waiting a little longer won't hurt.

-the whole point of using casein is so that you don't need to be getting protein throughout the night (as opposed to if you were using whey)...if you wake up to take a piss or something have some protein, but don't be setting an alarm and interrupting sleep for it Setting alarm clocks is unneccesary. Drink a majority of your shake before bedtime and sip the rest periodically whenever you wake to keep your stomach occupied and satiated.

Read above.

 

[Joe Stenson]

You spike metabolism more times...but each time is a smaller spike. Same end result.

If you want to make bogus arguments, here's one that considers the opposite point of view: You say there is less time to store fat because meals are closer together. When do you think fat is being used as fuel? Hint: Between meals.

I'm not saying you're better off eating less meals, just that it doesn't matter, and there's 2 reasons why.

 

[Gambino]

good shit guys, thanks for the advice

 

[Joe Stenson]

One more point to note regarding Catalyst's post: "your meals will be used much more efficiently when spread out over 6 meals as opposed to 3"

What evidence do you have for this?

The human body is EXTREMELY efficient at using what you give it. Think about how our ancestors used to eat. They might have gone days without much real food and then BAM! all of a sudden, one huge meal. Are you saying most of this food went to waste?

And you're going to say "oh well human beings have developed over time". Totally true. But do you realize how many generations it takes to change genes though? And how many generations have we been eating 6 meals/day for?...

On another note, I made one post in this thread that was uncalled for. If that's why I'm getting bombed, then fine I guess, although I think it's worked out now with Gambino. But if people are bombing me because I'm not quoting the same stuff they read in muscle magazines, then that's just lame. It's human nature to be stubborn, but these boards should be about having an open mind. So, when new information is presented to you, digest it and then respond as you see fit, hopefully in a way that stimulates an intelligent discussion.

 

[Gambino]

One more point to note regarding Catalyst's post: "your meals will be used much more efficiently when spread out over 6 meals as opposed to 3"

What evidence do you have for this?

The human body is EXTREMELY efficient at using what you give it. Think about how our ancestors used to eat. They might have gone days without much real food and then BAM! all of a sudden, one huge meal. Are you saying most of this food went to waste?

And you're going to say "oh well human beings have developed over time". Totally true. But do you realize how many generations it takes to change genes though? And how many generations have we been eating 6 meals/day for?...

On another note, I made one post in this thread that was uncalled for. If that's why I'm getting bombed, then fine I guess, although I think it's worked out now with Gambino. But if people are bombing me because I'm not quoting the same stuff they read in muscle magazines, then that's just lame. It's human nature to be stubborn, but these boards should be about having an open mind. So, when new information is presented to you, digest it and then respond as you see fit, hopefully in a way that stimulates an intelligent discussion.

no hard feelings bor i just wanted fresh perspective

 

[PatBateman3]

Gambino bombed me

 

[PatBateman3]

One more point to note regarding Catalyst's post: "your meals will be used much more efficiently when spread out over 6 meals as opposed to 3"

What evidence do you have for this?

The human body is EXTREMELY efficient at using what you give it. Think about how our ancestors used to eat. They might have gone days without much real food and then BAM! all of a sudden, one huge meal. Are you saying most of this food went to waste?

And you're going to say "oh well human beings have developed over time". Totally true. But do you realize how many generations it takes to change genes though? And how many generations have we been eating 6 meals/day for?...

On another note, I made one post in this thread that was uncalled for. If that's why I'm getting bombed, then fine I guess, although I think it's worked out now with Gambino. But if people are bombing me because I'm not quoting the same stuff they read in muscle magazines, then that's just lame. It's human nature to be stubborn, but these boards should be about having an open mind. So, when new information is presented to you, digest it and then respond as you see fit, hopefully in a way that stimulates an intelligent discussion.

I have read both sides and I have to say, Joe made me come around on this. It just makes sense. I'm not saying I am always going to go eat 3 meals/day, but I am going to worry a helluva lot less about getting 6-7 in. I'll probably end up around 3-5/day.

 

[pintoca]

Gambino, the issue with the diet is simple Bro... we don't know what you like and what you don't like to eat, so we can only provide baseline information for you to base your food-choices on. This mean, I could provide you with a daily caloric intake (based on your weight, BF% and activity level) and some ratios to go with it...

This does not mean you have to follow this blindly, at best, you can take this info with a grain of salt and use it as a starting point... the key here is: MONITOR YOUR RESULTS and adapt. No diet is the same to the other because no two persons are the same... what works for me might a disaster for you.

As for foods, you know the staples and basic rules: Lean Protein, Brown rice, a quality whole wheat bread, etc... no real surprises there...

so, what was your weight and bf% again? and how many times/week do you train?

For an idea on how a clean bulk looks like (again, not to follow blindly, you are not this guy) chech out the post here that say "How I gain 17 kilos in 7 months")

 

[Redshoteye]

One more point to note regarding Catalyst's post: "your meals will be used much more efficiently when spread out over 6 meals as opposed to 3"

What evidence do you have for this?

The human body is EXTREMELY efficient at using what you give it. Think about how our ancestors used to eat. They might have gone days without much real food and then BAM! all of a sudden, one huge meal. Are you saying most of this food went to waste?

And you're going to say "oh well human beings have developed over time". Totally true. But do you realize how many generations it takes to change genes though? And how many generations have we been eating 6 meals/day for?...

On another note, I made one post in this thread that was uncalled for. If that's why I'm getting bombed, then fine I guess, although I think it's worked out now with Gambino. But if people are bombing me because I'm not quoting the same stuff they read in muscle magazines, then that's just lame. It's human nature to be stubborn, but these boards should be about having an open mind. So, when new information is presented to you, digest it and then respond as you see fit, hopefully in a way that stimulates an intelligent discussion.

First off I'd like to see that source because if your aggressively BB you will not get away with three meals. Your body tends to store what it doesnt receive frequently, and by eating 6 meals a day your body will better utilize what you eat as opposed to storing it. I don't know how many other ways to say it.... unless you show me a source with CREDENTIALS you might as well continue being the minority on this issue.

Since you have trouble seeing this PROVEN (and I dont need a few paper champion "dieticians" to tell me otherwise, go to a gym and ask for yourself) method, say you mix a protein shake in a blender... your claim is that putting three scoops of protein all at once and chugging it down will have the same effect on the body as seperating it into 3 shakes (pre/pwo), which is UNTRUE... your body will utilize protein and its nutrients much better in smaller increments, and thats why after a certain amount whey can't be usefully digested (studies argue around 60-70g per meal). That being said, how would you even manage to get your caloric/carb/protein/fat intake all in just 3 meals?... especially if your lean mass is 200+

Your empty claims simply aren't good enough to outweigh the positives of this practice.

 

[Gambino]

Gambino, the issue with the diet is simple Bro... we don't know what you like and what you don't like to eat, so we can only provide baseline information for you to base your food-choices on. This mean, I could provide you with a daily caloric intake (based on your weight, BF% and activity level) and some ratios to go with it...

This does not mean you have to follow this blindly, at best, you can take this info with a grain of salt and use it as a starting point... the key here is: MONITOR YOUR RESULTS and adapt. No diet is the same to the other because no two persons are the same... what works for me might a disaster for you.

As for foods, you know the staples and basic rules: Lean Protein, Brown rice, a quality whole wheat bread, etc... no real surprises there...

so, what was your weight and bf% again? and how many times/week do you train?

For an idea on how a clean bulk looks like (again, not to follow blindly, you are not this guy) chech out the post here that say "How I gain 17 kilos in 7 months")

lift about 3-4 times a week, height/weight around 5'9'' 185...actually weighed closer to 190 today. I know what i need to do, I need to be more consistent. I'll eat good for a few days then fuck up for a day, setting my back. A bad eat day for me is just not eating enough.

 

[Mr_Sinister]

If you're not that concerned with fat, then why don't you try eating fairly clean on weekdays, then eating whatever you want on weekends?

 

[Gambino]

If you're not that concerned with fat, then why don't you try eating fairly clean on weekdays, then eating whatever you want on weekends?

junk food makes me feel like shit...plus i have a family history of high blood pressure so i like to watch my salt intake. Eating dirty makes me feel like shit and makes my lifts suck

 

[wayneboard1]

eat a dick faggot

Well there you go! That sounds like a high protein snack! LMAO

 

[JKurz1]

If you're not that concerned with fat, then why don't you try eating fairly clean on weekdays, then eating whatever you want on weekends?

BRILLIANT!

I'm starting this tomorrow eve through Sunday.....from now until I get fat.

Nah, seriously, M-FriDAY I will on point and strict. sub 200 carbs, mod fat, high protein.......then Friday night through SUnday I will be eating anything realitively decent. Talking steakhouse, sushi, a buffet, subway.....just good stuff I won't touch during the week......I need to put on the mass.

 

[Mr_Sinister]

BRILLIANT!

I'm starting this tomorrow eve through Sunday.....from now until I get fat.

Nah, seriously, M-FriDAY I will on point and strict. sub 200 carbs, mod fat, high protein.......then Friday night through SUnday I will be eating anything realitively decent. Talking steakhouse, sushi, a buffet, subway.....just good stuff I won't touch during the week......I need to put on the mass.

Hey I never said it was perfect, simple yes, perfect no. But since he can't touch junk food, maybe he should try drinking his food. Make weight gainers, i'm sure there's a reasonably healthy recipe here somewhere. In fact this guy has some good stuff if you have prep time:

http://elitefitness.com/forum/showthread.php?t=413472