Starting bulking plan tomorrow, critique needed

[DJjazzyJeff]

A little background info, I'm 5'11" 185 8% body fat wanting to put on weight as fast and clean as possible. I'm a mix between an ecto and meso, I'm slim, but when I put on weight I don't put on much body fat regardless of what I'm eating. Here's the plan, I'm open to any suggestions whether it be removing or adding or a little of both. Thanks.

BREAKFAST 1

bagel with strawberry cream cheese
orange juice
banana
cereal (sometimes)
multi-vitamin

BREAKFAST 2
turkey sandwhich
apple w/pb
yogurt

LUNCH 1
6 oz chicken breast and cucumbers w/ranch dressing
sweet potatoes
apple sauce

LUNCH 2
2 hard boiled eggs
broccoli and ranch dressing
cottage cheese w/bacon bits


DURING WORKOUT
Powerade mixed with bcaas, 3 g of creatine

Post-workout
Protein shake mixed with ground flax seed
banana
oatmeal
Creatine mixed with pure dextrose

DINNER 1
Brown rice
6 oz chicken breast
pecans

Before bed
2 pieces of peanut butter toast
12 oz glass of milk

Calories: 4651
Fat 137g
Saturated Fat 36g
Carbs: 581g
Protein: 291 g

 

[DIESEL]

I was concerned about the amount of fat... but if you say you don't really put on much fat, then it sounds like a solid plan...calorie and macronutrient wise.

Here are some suggestions:

1. Kill some of the carbs at breakfast (way, way too many - you'll have a hard core insulin crash 2 hours after) and replace them with some protein - throw in some eggs and sausage/ham - kill the OJ, and the bagel/cream cheese - try some whole grain toast instead. If you're going to have some cereal - ideally oatmeal, or a whole grain cereal - stay away from the sugary stuff!

2. Drink the pre-bedtime milk with Dinner 1

3. Pre-bedtime snack: Eat some cottage cheese with a bit of fruit for bed-time and a slice of peanut butter toast. Instead of milk, drink water instead.

Solid planning... you should put on some nice size with this diet..

let us know how the bulking goes.

good luck,

d

 

[DJjazzyJeff]

Thanks for pointing out the missing protein in the morning. I can't believe I forgot that. I started today and I'm feeling full of energy and excited already , I'll keep you posted.

 

[DIESEL]

Totally forgot...

You should seriously experiment with my anabolic window style of eating 3 hrs. post workout

look in the GUIDE TO BULKING FOR MORE INFO.

D

 

[DJjazzyJeff]

Originally posted by DIESEL
Totally forgot...

You should seriously experiment with my anabolic window style of eating 3 hrs. post workout

look in the GUIDE TO BULKING FOR MORE INFO.

D

will do...I'll let you know how that works too

 

[DIESEL]

3. at least 1/3 of your total daily calories should come in the 3hour window following your weightlifting workout.

Note: Keep fat intake to a minimum during this time. Whey protein is the desired protein source too due to its fast absorption by the body.

example:
Immediately post workout.
2 scoops whey
1 serving creatine transport + additional dextrose

1 hour post workout
2 scoops whey
2 potatoes

2 hours post workout
MRP
1 potato

3 hours post workout
regular meal (meats, eggs, etc..)

here it is:

 

[Templeton]

Indeed that does seem like a pretty good plan and you have done your research. As stated, more protein for breakfast would be advisable. At 5'11, 185 and 8% bodyfat you are already in good shape and you should be able to put on some good quality lean size.

Remember, consistancy is what you must strive for, that means following this plan religiously - it's all too easy to slack off and have a day or two of poor eating.

No doubt many of us would be very interested to see how you go with this as you are not the typical poster who is skinny and just wants to reach a respectable weight. I especially would like to know how you find the inclusion of BCAAs during your workout as this is something I have been reading about recently. From what I have read it seems that quite a high amount is required so it's a fairly expensive option. It would also seem that including some whey in your workout drink may begin and accentuate the process of protein uptake which can then be continued with your post-workout drink. There is some good stuff by John Beradi on t-mag concerning this.

I'm sure you will make great progress, good luck and keep us posted.

 

[Industry]

Yo D -- does that 3 hr window work better than taking 40g of whey directly after workout and waiting an hour then eating dinner? that's what i've been doing and it seems to work. what is the advantage of waiting that long to eat? i thought you wanted most of your carbs right after your workout.

BTW I will be posting progress pics soon.

 

[Templeton]

He wasn't suggesting you literally wait three hours to eat but to fully utilise the whole of those first three hours after a workout. So, of course you would have your post-workout shake but then continue to eat and ingest the third of you daily calories within this optimum period. For example, that may involve the post workout shake - ideally half immediately post workout and half sipped over the next 30-60 minutes - then another couple of meals within that 3 hour span.

 

[DIESEL]

Yeah, Templeton, exactly!

If you notice you are eating every hour on the hour.. you just wait 3 hours to eat SOLID FOOD. The key is to slam as much nutrition into the body (with as little fat) as possible into your body during it's most anabolic period.

This is done in liquid form via whey protein for fastest absorption by the body , and the potato gives some excellent carb sources. Then, you eat a normal bulking meal.

If you add it - it's big time carbs and protein right at the time your body needs it most. You'll see the difference it'll make after a few weeks.

D

 

[Industry]

That is a lot of damn potatoes my friend. Haha I'll have to go to Costco and buy em in bulk. I eat them regularly with dinner but not 4 after workouts. I'll take your word for it and give it a go.

 

[Big N]

Yo, dude. When he says "eat a potato", interpret it as meaning "eat some complex carbs" (I am assuming one potato = 50-75g. carbs). It aint like potatos are some magic supplement. You can have oatmeal, brown rice, etc instead.

 

[DIESEL]

actually by potato, I mean a couple of those smaller, red ones not one of those huge Russet/Idaho potatoes... sorry for the confusion. but yeah complex carbs around 40-50g

 

[gUiLe]

Too many carbs!! CRAPPY carbs to boot!! Did you consider using
anabolics??? Sound's like you can use em.
g

 

[DIESEL]

Originally posted by gUiLe
Too many carbs!! CRAPPY carbs to boot!! Did you consider using
anabolics??? Sound's like you can use em.
g

man, the dude's only 20.

 

[DJjazzyJeff]

Originally posted by gUiLe
Too many carbs!! CRAPPY carbs to boot!! Did you consider using
anabolics??? Sound's like you can use em.
g

nope, I'm going to stay all natural...I'm a high energy person, that's the reason for all the carbs, that and I'm bulking up not cutting down....when I go through my cutting down phase about 6 months from now I will cut the carbs down a little bit, but I have made some adjustments to my diet recently....here's the new diet with the adjustments..oh and I know I could have dropped the ranch dressing if I wanted to drop the fat percentage, but I think you have to have at least one guilty pleasure to stick to your plan and the ensure plus is just for my busy days and b/c a girl I'm dating gets a box for free every week so I'm not going to let it go to waste ....probably will move it to a different time in the day though to drop the before bed carbs

BREAKFAST 1

banana
oatmeal (made with milk)
hard boiled egg
multi-vitamin

BREAKFAST 2
turkey sandwhich
apple
yogurt

LUNCH 1
hard boiled egg
broccoli and ranch dressing
cottage cheese


LUNCH 2
6 oz chicken breast and broccoli w/ranch dressing
sweet potatoes


DURING WORKOUT
Powerade mixed with bcaas, 3 g of creatine, 5 gram of glutamine

Post-workout
Protein shake
Creatine mixed with pure dextrose and 5g of glutamine

DINNER 1
Brown rice
6 oz chicken breast
pecans
12 oz glass of milk

Before bed
cottage cheese w/flax seed oil
ensure plus (occasionally)

Calories: 3895
Fat 106g
Saturated Fat 26g
Carbohydrates 485g
Dietary Fiber 48g
Protein 266g

w/ensure plus

Calories: 4250
Fat: 119g
Saturated Fat 26g
Carbohydrates: 532g
Dietary Fiber: 48g
Protein 279g

 

[gUiLe]

Originally posted by DIESEL
man, the dude's only 20.

Whoops. Didn't realize he was 20. Ok...so wait another year
I know, he want's it natural.
g

 

[WORKEROUTER]

Originally posted by DIESEL
I was concerned about the amount of fat... but if you say you don't really put on much fat, then it sounds like a solid plan...calorie and macronutrient wise.

Here are some suggestions:

1. Kill some of the carbs at breakfast (way, way too many - you'll have a hard core insulin crash 2 hours after) and replace them with some protein - throw in some eggs and sausage/ham - kill the OJ, and the bagel/cream cheese - try some whole grain toast instead. If you're going to have some cereal - ideally oatmeal, or a whole grain cereal - stay away from the sugary stuff!

2. Drink the pre-bedtime milk with Dinner 1

3. Pre-bedtime snack: Eat some cottage cheese with a bit of fruit for bed-time and a slice of peanut butter toast. Instead of milk, drink water instead.

Solid planning... you should put on some nice size with this diet..

let us know how the bulking goes.

good luck,

d

Why is it better to drink water rather than milk for the pre-bedtime snack? U

For my prebedtime snack, ill often have some of my homemade herb tea (ginger, cinnammon, raw honey, and lemon), a glass of milk, and a peace of wheat toast with PB.

 

[DIESEL]

Originally posted by WORKEROUTER
Why is it better to drink water rather than milk for the pre-bedtime snack? U

For my prebedtime snack, ill often have some of my homemade herb tea (ginger, cinnammon, raw honey, and lemon), a glass of milk, and a peace of wheat toast with PB.

No reason, he was just taking in enough calories for bulking as it was... to add even more milk - especially at bedtime, ran the risk of crossing the line from bulking to just getting fat.

If he sees that he isn't growing then he can add the milk at the end..

D

 

[WORKEROUTER]

kewl