i'll just paste basically what i wrote on bb.com :)

Well i've decided to start packing on the muscle! and i've got a new diet, which im going to slowly move into
i've really tried to keep the carbs and protein the same, but its so easy to add protein and forget about carbs
i sort of use a few of the massive eating principals, also i've put into alot of alan aragon's teachings too! (mainly around the workout)
i just hope im getting enough good carbs, like vegies, i've made a point to add a few complex carbs/grains and such
hopefully everything is well spread out, dont hesitate to say if anything could be better!
anyway make any suggestions you want, i really wanna get this diet perfect!

im 192cm (6'4), 195lbs and 19yrs old
anyway here it is
i've made a webpage with a bit more detail and some colours on it here (http://www.users.on.net/~jafae/Bulk_diet.html) if you like that better, but i'll post it out of the txt document anyway

*snip* to clear space (newer diet below)

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im considering changing the fruit in meal 5 into vegies, no big diff, maybe i'll just have what i feel like then! something sweet, or a few cups of vegies!


thanks for any suggestions

no comments yet 'eh? well...

ok i've done a bit of tinkering.... basically less protein more carbs

changes.... yoghurt at breakfast instead of a whole cup of milk, i like the good bacteria in yoghurt, help with gut health (and i dont need that much milk on my oats!)

less protein/more vegies meal #4
spinach or vegies meal #5 instead of a fruit

Meal #1 (Pre-Workout)

150g Low-Fat Cottage Cheese
60g Quick Oats
1/4cup Skim Milk
160grams Fat-free Plain Yoghurt

Calories: 476
Protein: 34
Carbs: 61
-fiber 6
Fat: 9

Meal #2 (Post-Workout Shake)

2 Scoops Whey Protein
176g White Potato
118g Banana
30g Dextrose

Calories: 612
Protein: 48
Carbs: 98
-fiber 6
Fat: 4

Meal #3 (Post-Post-Workout Meal)

150g Turkey Breast
210g Sweet Potato
100g Brown, Long-Grain Rice


Calories: 486
Protein: 41
Carbs: 73
-fiber 8
Fat: 3

Meal #4

70g Tuna
400g Brussel sprouts/mixed vegies
150g Apple/Orange/Pear
2 Slices Soy and Linseed Bread

Calories: 509
Protein: 42
Carbs: 78
-fiber 21
Fat: 7

Meal #5


45g Walnuts
140g Tuna/chicken
360g spinach

Calories: 537
Protein: 54
Carbs: 20
-fiber 11
Fat: 32

Meal #6

250g Chicken Breast
280g Broccoli
180g Spinach
1Tbsp Olive oil
1/4cup Vinegar

Calories: 506
Protein: 67
Carbs: 31
-fiber 12
Fat: 18

Meal #7

150g Low-fat Cottage cheese
45g Natural Peanut Butter

Calories: 405
Protein: 30
Carbs: 14
-fiber 3
Fat: 25

Totals:

Calories: 3532

Protein: 319

Carbs: 367
-fiber 70

Fat: 96

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thanks for any help! :D

I cant really offer too many wonderful suggestions because I am in the exact same position. I am planning out my first bulk to start this next week. I think it looks pretty good... I think I will still try to avoid dairy on my bulk though because ive felt so much better without it. Im going to shot for 2700-3100 calories for me at 5'8" 144 and see what works.

Looks great, very well planned, IMO. At 195 you may even want to push that calorie count up to 4000, see how you feel after a week or two. Is this your first bulk? I'm going to be starting my second next week... your energy in the gym goes through the roof, it's great. Believe it or not, you will get sick of all the eating. Just out of curiosity, how long do you plan to bulk for?

yes this if my first bulk, i dunno if i could get sick of eating, we will see though :)
im plan to bulk for 3-6months, aiming to add 0.5lbs a week, i want minimum fat gain so i dont have to cut for long to get a nice 6-pack after ;)

just a question, im currently increasing calories by about 250 a week, reckon thats too fast/slow?? its going to take me about a month or so to get up to 3500! :p

nice start to bulking this week, with an increase in my weight LOSS!
yep thats right, increased calories, and that made my weight go down faster *SLAPS SELF!!*
at least i know now that i dont have an unusually slow metabolism, damn all the food i could have been eating, and fat i could have been losing! ;)

just a question, im currently increasing calories by about 250 a week, reckon thats too fast/slow?? its going to take me about a month or so to get up to 3500! :p
Something that you may not have considered is doing quicker bulking/cutting cycles. I did an initial cutting phase until early April, then switched to bulking for 8 weeks, then back to cutting for 6 weeks. I really like this schedule a lot, because I found that after 8 weeks of bulking, I was sick of all the eating and was ready to cut. Likewise, now that I'm at the end of my cutting cycle, I'm ready to bulk again. My body seems to respond well to the diet shift with cycles of this duration as well. You may also want to consider ditching the slow ramp up and go for ramping up your cals over a period of at most a week. You'll feel a surge 1-2 weeks after the extra calories kick in, and I don't think you'd get that on such a slow calorie transition. Don't let your body adapt to what you're doing and I think you'll be happy with the results. Just my opinions, BTW.

humm interesting concept, but i wanna put on as little fat as possible, and i think that if i do it too quickly i may gain fat

speaking of which, if you've checked the media gallery lately, you will know that i just had a huge cheat day, just wondering if its a smart thing for me to continue to up the calories this week? or just do it a bit slower this week (only +150)

what i was thinking of, was doing +150 for 3days, then after than + another 150, then a few days after that + 170 (just working out the maths now, to be honest these numbers are smaller than i expected)

EDIT: ah yes i see where i've have added the most calories to my meals, i could probly get away with "upgrading" 2 meals a week, except for meal 5+7, which are bigger increases!

WARNING : no facts to back up the following statements...

I think that putting on fat has more to do with the quality (or lack of qualtiy) in the calories you eat. It also has to do with when and how how your calories are eaten during the day in relation to your workout and sleep schedule. Try not to worry about the extra calories or thinking of them as going to fat, just focus on eating xxxx calories of quallity foods (just like you laid out in your diet :tu: ).