http://www.madeira-bowling.com/food_log.htm

Tell me what you think about that. Tell me if I need less or more of something and what else to add or take away.

im not an expert... but that seems like too much fat.

Are you tryin to go 40-40-20???

im not an expert... but that seems like too much fat.

Are you tryin to go 40-40-20???

I do agree that is a lot of fat, today I didn't really have dinner so I got some crappy Subway sandwhich which had a lot of fat.

No, not really should I though? Right now I am trying to find anything with protein in my house and eating it. I am going to go to the grocery store soon and will get things like shrimp, beek jerky, etc...

I am getting about 200g of protein a day on average, I am 6'2" and weigh 180Ibs how much more do you think I need?

You're pretty lean if I'm not mistaken, so bulking on 180 lbs for you will take something like 3,500 calories.

i'd go 40-40-20 prot/carbs/fat , if you're that lean like in your avatar, I'd go like ironphonix said around 3500, so that would be like 350-400gms carbs 260-300gm protein and around 75-80gms fat...

I'd have to check those numbers, because its just an estimate. I also recomend www.fitday.com (http://fitday.com) to keep track of your intake.

good luck :tucool:


EDIT: I checked the numbers 360-390 carbs/ 320-355 protein/ 70-80 fat.

They are more accuarate but not perfect.

There is no point what so ever going on 320-355 grams of protein. That is about 4 grams per 2 lbs bodyweight. Only thing it might be is expensive. The body will not be able to neither store it or use it for muscle growth. 2 grams per 2 lbs bodyweight is maximum uptake. That is well documented in over 300 studies. The high protein intake is ususally recommended by bodybuilding papers, but that intake is colored by sponsors that want you to buy protein shakes and supps you don't really need. I was also talking like this before I became an diet advisor but it's no use. Go for higher carb intake of good quality carbs (will give you massive energy in the gym instead of feeling lame). Also stay above 25% (mostly unstaturaded) on the fat. Fat is essential for alot of hormon activities and essential functionality in the body...

i'd go 40-40-20 prot/carbs/fat , if you're that lean like in your avatar, I'd go like ironphonix said around 3500, so that would be like 350-400gms carbs 260-300gm protein and around 75-80gms fat...

I'd have to check those numbers, because its just an estimate. I also recomend www.fitday.com (http://fitday.com) to keep track of your intake.

good luck :tucool:


EDIT: I checked the numbers 360-390 carbs/ 320-355 protein/ 70-80 fat.

They are more accuarate but not perfect.

Bulking diet... Hmmmmm that is my weak point. Apart from Johns on this site, does anyone know where I can find some sample bulking diets and meals? Any help would be appreciated.

Hey Ludvig78, thanks for pointing that out. :bow:

I was just assuming that, that would be the numbers of 40/40/20 for a 3500 calories diet. So what would be the numbers for him?. Thanks man we appreciate your help. :tu:

Consume about 1-1.5g protein per pound of bodyweight. Go with about 1.75-2g of carbs per pound of body weight and leave the rest to healthy fats.

100g of healthy fats is nowhere near too much for someone who is bulking.

Thanks for all of the help guys :tucool:

I do have another questions that will go along with this. I have creatine, L-Glutamine, and some whey protein but I don't know when the best times to take it are. My works outs can range from 8 in the morning to 8 at night.

At what times should I take whey protein, creatine and L-Glutamine and how much?

Hi!

I would go something like 50 carbs 25 protein and 25 fat, specially during bulk. Also always eat protein together with carbs. Will release insuline that is very anabolic. Always have a gainer post workouts with about 100-120 grams of carbs and 30-40 grams of protein. That is a major rule you have to follow. The body is about 300% more anabolic after a hard workout and you need to fuel up. I had a guy asking me how then heck I could gain and he was losing. He had nothing to eat (drink) afterwards. Then you get the double effect. Body will fall into a catabolic state and if you don't eat to recover you get even more catabolic and you will see the muscles fade away. You will gain weight both leanmass and some fat but that goes with the bulk. I went from 188-184 for about 202. I am probably around 13-14% bodyfat but it will be easy to drop with the new lbm that I have underneat.

regards
L.

Always have a gainer post workouts with about 100-120 grams of carbs and 30-40 grams of protein. That is a major rule you have to follow.

regards
L.

Just a query... What can I eat to consume those 120grams of carbohydrates? I usualy just have a protein shake blended with cottage cheese and water after a workout.

Thanks.

You need to add carbs to that shake to get the insuline going. Insuline is one of the most anabolic hormon in the body. It opens the cell for absorbtion and makes you grow muscle wise. Don't really understand why people tend to take only protein. The thing that happens then is that the cell doesn't open for absortion due to lack of insuline and the protein floats around in the body and then goes out with nr one and two.

You can buy a gainer or add about 3-4 banans to your protein shake. You can skip the cottage cheese from the proteinshake..

regards
L.

Just a query... What can I eat to consume those 120grams of carbohydrates? I usualy just have a protein shake blended with cottage cheese and water after a workout.

Thanks.

You need to add carbs to that shake to get the insuline going. Insuline is one of the most anabolic hormon in the body. It opens the cell for absorbtion and makes you grow muscle wise. Don't really understand why people tend to take only protein. The thing that happens then is that the cell doesn't open for absortion due to lack of insuline and the protein floats around in the body and then goes out with nr one and two.

You can buy a gainer or add about 3-4 banans to your protein shake. You can skip the cottage cheese from the proteinshake..

regards
L.

Bananas... Will do. Why drop the cottage cheese? I cant consume it if it hasnt been blended. Any other ideas for safe consumption of cottage cheese.

Thanks mate
:tu:

So you can not consume the protein if it has not been blended with cottage chesse? If that is the fact just have it with the cottage cheese. It's high in proteins and won't harm you.

You can have cottage cheese in many things, sallads, pajs, lasange and many different other things....


Bananas... Will do. Why drop the cottage cheese? I cant consume it if it hasnt been blended. Any other ideas for safe consumption of cottage cheese.

Thanks mate
:tu:

So you can not consume the protein if it has not been blended with cottage chesse? If that is the fact just have it with the cottage cheese. It's high in proteins and won't harm you.

You can have cottage cheese in many things, sallads, pajs, lasange and many different other things....

Not quiet... Sorry should have made myself clearer. I cannot or couldn't(until recently 2 days) consume cottage cheese full stop. I then decided to blend it with my morning protein shakes with 300ml skim milk. Is this okay? I'll cut the cottage cheese out of my PWO shake and just have the powder with bananas to spike my insuline whilst its in an anabolic state :tu: See im learning ;)

PS: From two posts ago... You mentioned a gainer. Is this dextrose or along the lines of?

Thanks for your help

Hi!

If you don't like cottage there is no point in adding it to the shake. I would just add some extra protein powder instead. Alot easier to swallow.

I am going even faster then destro. My gainer contains maltdextroxin that has a gi of around 140. Mixed with protein it's abit lower. Sinks down to about 120 but it's still fast. Superb after workouts. :)

Some heavy bulkers take it as an extra meal to gain weight but I don't see the really benefit except if you are a really really hard gainer. I had a friend that took 20 pounds of gainer per month. He added about 4 pounds of weight. Got really drunk one weekend and dropped about 6 pounds. He gave up pretty quick. He had a very very hard time gaining weight. Not alot people have a metabolism like that

regards
Ludvig.


Not quiet... Sorry should have made myself clearer. I cannot or couldn't(until recently 2 days) consume cottage cheese full stop. I then decided to blend it with my morning protein shakes with 300ml skim milk. Is this okay? I'll cut the cottage cheese out of my PWO shake and just have the powder with bananas to spike my insuline whilst its in an anabolic state :tu: See im learning ;)

PS: From two posts ago... You mentioned a gainer. Is this dextrose or along the lines of?

Thanks for your help

I don't even know where to start commenting on this thread. I guess I disagree with everything from the amount of fats being too high to the PWO shake. So perhaps I'll leave it at that and just say that there are definitely different opinions on bulking diets from the clean 8 meals/day to 'eat whatever you like'.

I found 1 exception - karatetricker, I agree with his post although I'd change it slightly to 0.5-0.75 g/lb fats and the rest as carbs, but it probably comes out to the same thing.

I don't even know where to start commenting on this thread. I guess I disagree with everything from the amount of fats being too high to the PWO shake. So perhaps I'll leave it at that and just say that there are definitely different opinions on bulking diets from the clean 8 meals/day to 'eat whatever you like'.



Care to elaborate... For a newbie like myself difference of opinions is what makes my decision making easier. I would really like to hear your thoughts on the above posts/thread.

Care to elaborate... For a newbie like myself difference of opinions is what makes my decision making easier. I would really like to hear your thoughts on the above posts/thread.

Honestly... I would :tu: