Thoughts on my bulk plan?

[KillahBee]

Stats: 24yo, 5'11", ~ 172


Here is the layout:

Pre w/o:
Creatine 5g
Gatorade
ALA
Apple or Banana

PWO:
Creatine 5g
Protein 50g
ALA
Dextrose 75g

Meal 1:
Oats 1 cup
Syrup
Cinnamon

Meal 2:
Brown rice 1/2 cup
Broccoli 1 cup
Steak

Meal 3:
Sweet pot.
Cottage Cheese
Chicken breast

Meal 4:
Chix breast
Brown rice 1/2 cup
Broccoli 1 cup

Meal 5:
Tuna 2 cans
Flax oil 1 tbsp.

Meal 6:
Salmon

Meal 7:
Eggs 3 whole

Totals: ~ 2744cals / 280 cb / 250p / 72f

What I think needs improvement:
- better pre w/o meal (problem is that I wake up at 5 and go right to gym, no time to prepare a meal or give it time to digest)

- carb to protein ratio is a little off, are carbs too high?

- cals too high?

Thanks for any input.

 

[KillahBee]

C'mon peeps...

 

[JKurz1]

It looks fine...........

 

[cwick0]

your bulking so why are you worried about the carbs?

Another one of those DAMN early birds catching the worm, lol.

looks like a decent balance.

what weight do you want to get too?
(damn small guys, lol...172lbs. same size as my workout partner, i hover around 250)

 

[KillahBee]

Not really worried about the carbs, just noting it. I would like to get around 185, which I know is a good weight for me. I have never done a controlled bulking diet, so this will be an ongoing experiment.

 

[BOOEY]

What's up killah. As you noted, I would def try to get some more food in before training, you'll notice the difference (a whey shake might be a good idea if you don't have time to prepare). Also, I would add some protein to meal 1 (eggs or protein powder, etc.) Otherwise lookin good

 

[JKurz1]

Damn! Good catch booey.........protein is ESSENTIAL in every meal and A MUST in your first meal..........

 

[KillahBee]

Good thoughts gentleman. That was my main problem too, I need to throw in a shake for pre w/o.

On a side note - one of the VP's at work yesterday saw me putting all my food in the fridge in the morning and said, "Oh, you bring all your food for the week in on Monday?". "Nope, this is for today". Good stuff!

 

[JKurz1]

Good thoughts gentleman. That was my main problem too, I need to throw in a shake for pre w/o.

On a side note - one of the VP's at work yesterday saw me putting all my food in the fridge in the morning and said, "Oh, you bring all your food for the week in on Monday?". "Nope, this is for today". Good stuff!

POST is more crucial, I like a food pre...........something light..........cottage cheese and a low sugar/low carb bar................and a coffee hits it up nice!

 

[wpolo05]

2800 cal is not enoug but the 250 p is. Up cals to 3000-3200, probably best during the pwo

 

[KillahBee]

2800 cal is not enoug but the 250 p is. Up cals to 3000-3200, probably best during the pwo

Curious - why do you think that 2800 is enough? My weight is only 172. Based on my BMR, I would think this would be more than enough.

 

[JKurz1]

Curious - why do you think that 2800 is enough? My weight is only 172. Based on my BMR, I would think this would be more than enough.

I do my best bulks when I don't count cals.....honeslty............I just make sure to get 250g-300 of protein in, and then whatever else I can stomach.....comfortable full at every meal....never a stuffing, never a starvation..........keep sugars low, fats moderate, and eat clean carbs........

 

[cwick0]

If i read correctly, you train at 5am. How is your training going to go if you slam a protein shake before training? Just curious, because i cant train a full/heavy stomach.

 

[KillahBee]

If i read correctly, you train at 5am. How is your training going to go if you slam a protein shake before training? Just curious, because i cant train a full/heavy stomach.

That was my main problem. Because I work pretty long hours, and I enjoy lifting first thing in the am, I don't have time to have a meal 45 minutes before I train. But, a banana and a shake should not be that heavy on my stomach.

 

[Bigbear]

I highly suggest you check out john berardi's "Massive Eating Reload" and also the articles he writes on nutrient timing. I just recently had to do a very precise bulking period of 6 weeks and the results were amazing. I am preparing for NPC nationals which are next week and I wanted to put on a little more mass before the show but without any significant fat gain. Well, to my suprise I was able to do it with minimal fat gain. I applied the nutrient timing princples because they make sense as far a hormone control goes. You can find the information at t-nation.com Good Luck and let me know how it goes.

Alex