I'll be starting with my bulk diet next monday. I gained some fat in the past 2 weeks (bloody holidays and booze) but nothing too serious, so I thought I'd start bulking up.

9am:
60gr muesli with fat free yoghurt + 1scoop whey

12pm(post workout):
1scoop whey + 30gr WW pronutro + 5gr Creatine +1egg white(all mixed in shaker with 150ml skim milk)

3pm
tuna+lite mayo sandwhich (WW low GI bread)
OR
chicken breast with 1cup brown rice+1cup veggies

6pm
1scoop whey + 30gr WW pronutro + 1egg white (150ml skim milk)

9pm
2chicken breasts with salad OR 300gr ostrich fillet with salad/veggies

For those who do not know what wholewheat pronutro is (since it's a South African breakfast cereal) have a look here at the nutritional value:
http://www.bokomo.co.za/Cereals%20PD...20Original.pdf (http://www.bokomo.co.za/Cereals%20PDF/BPN%20WW%20Original.pdf)

I'm 1.77m tall and weigh in at 72kg with a 15% BF


So, is this a suitable bulking plan?
Also, should I still do cardio while bulking?
Thnx in advance

I would say that you need to be eating some more veggies, as you only seem to have little in your plan. Also, I think you need to eat more healthy fats, e.g. nuts, oils.

In your 9am meal, I would change the Muesli for Oats.

In your Post Workout Meal I would ditch that carb source and have a quicker releasing carb source, e.g. Dextrose.

Do you know how many calories this comes to?

Overall, I think there are a lot of good food choices. I am sure others more experienced will chip in and help but you have a good start :tu:

I would say that you need to be eating some more veggies, as you only seem to have little in your plan. Also, I think you need to eat more healthy fats, e.g. nuts, oils.


Ok I'll try and add some flax to my home made MRP. As for the veggies..let's just say I'm not big veggie eater. I'm already eating veggies in 2 out of my 5 meals. In which meal should I add more veggies?

In your 9am meal, I would change the Muesli for Oats.

I started getting sick and tired of oats after 6 weeks so I went out and bought 500gr unsweetened muesli (containing oats, rolled wheat flakes, wheat-germ, raisins, sultanas, sunflower seeds and nuts) and mixed it with 500gr oats. So it's still basicaly oats in disguise ;)

In your Post Workout Meal I would ditch that carb source and have a quicker releasing carb source, e.g. Dextrose.

Ok maybe I'll try that, but pronutro is sooo good. yum :eat:


Do you know how many calories this comes to?

Unfortunately not :(

Ok I'll try and add some flax to my home made MRP. As for the veggies..let's just say I'm not big veggie eater. I'm already eating veggies in 2 out of my 5 meals. In which meal should I add more veggies?
Well it depends what amount you are eating I guess. Not sure there.



I started getting sick and tired of oats after 6 weeks so I went out and bought 500gr unsweetened muesli (containing oats, rolled wheat flakes, wheat-germ, raisins, sultanas, sunflower seeds and nuts) and mixed it with 500gr oats. So it's still basicaly oats in disguise ;)
How were you eating the oats? I personally got bored of eating Oats w/ milk. Then I found (on JSF) a few ideas. I now do 4 egg whites, 2 eggs, 50g blended Oats, Broccoli and Mushrooms, and make it into a sort of omelette.:drool: It is REALLY nice to eat.

What is the nutritional information for the muesli that you buy?


Ok maybe I'll try that, but pronutro is sooo good. yum :eat:

It may be nice, but IMO you want a higher GI carb PWO, thats why I suggested the dextrose.

Unfortunately not :(
I suggest you click here (http://fitday.com). That site is fitday, and you can sign up FOR FREE and you search for the foods you are eating, or better manually input the information from your specific brands. It then calculates how much you are eating.

I will have another look at this later, but I think you should also add more protein into your 9am meal. For example, you could add in some egg whites to up the protein amount.

Hope this helps :)

Thnx for all the info and help Foley. I'll replace the cereal with dextrose and yep, I had a look at some oats recipes and it sure sounds yummy. Will most definately try it out. I'll just quickly try to figure out my calorie intake and carb/protien/fat intake.

And another thing, should I do cardio while bulking?
Thnx a bunch :D

Edit: Oh ya, I don't have the nutritional info of the muesli anymore (threw away the bag it came in) but you can have a look here if it's any help: http://www.vital.co.za/product_description.php?id_prd=322&pid=179&mid=11&PHPSESSID=51706facf255d2fbb809ad5d14f6338f

Thnx for all the info and help Foley.
No sweat!!!


I'll replace the cereal with dextrose and yep, I had a look at some oats recipes and it sure sounds yummy. Will most definately try it out. I'll just quickly try to figure out my calorie intake and carb/protien/fat intake.
Use that fitday site I suggested it is really helpful for tracking, but ignore what it tells you about how many calories you need to eat.

Also, how many you are eating is VERY important when bulking, as if you eat too little, you don't grow! If you could let me know, then I can help more :D

And another thing, should I do cardio while bulking?
Thnx a bunch :D
Doing cardio whilst bulking is good for keeping some of that fat off, it just means that you need to eat more food. However, if you get your diet near spot on, then you shouldn't gain extreme amounts of fat (but expect some)


Edit: Oh ya, I don't have the nutritional info of the muesli anymore (threw away the bag it came in) but you can have a look here if it's any help: http://www.vital.co.za/product_description.php?id_prd=322&pid=179&mid=11&PHPSESSID=51706facf255d2fbb809ad5d14f6338f
OK, I couldn't find any of the nutritional info, but I guess it's ok. But I would still use Oats. :D LoL