Diets: Bulking Up.

[Recoil]

Hey guys, I've been attempting to bulk for the past 5 months and a half and my gains have been little, I'm actually becoming skinnier (losing a little mid-section fat, but my arms are skinny) The main hinderance for me is my diet, I've tried to eat a lot of food, but it seems I overestimate what I eat. I think i've actually been in calorie deficit for the past month and a half. Also, since i wasn't exactly rich back in the day, I didn't really have money for food.

However, since my job i now have some funds to actually buy some food and stick to a schedule. This is what i've come up with so far. Any tips are appreciated! Btw, I'm 5'9, 144lbs. Skinny all over, with a little pudge around the midsection

Meal 1 9AM

5 Large Whole Hard Boiled Eggs
1 Cup Oatmeal
2 Cups Skim Milk

Meal 2 12AM

4oz Chicken Breast
1 cup brown rice
1 cup broccoli

Pre-workout Meal 3PM

1 Can Tuna
1 Cup Oats
1 Banana

Workout @ 4PM
Usually takes an hour

Post workout 5PM

2 Scoops XF Whey in Water
35g Dextrose
35g Maltodextrin
5g Creatine Mono

Dinner 8PM

4oz Chicken Breast
2 cups spinach
1 cup brown rice(Should I remove this? Is it bad to have complex carbs this late?)

Prebed 11PM

1 Cup Low Fat Cottage Cheese
1 Cup Skim Milk
1 tbsp olive oil
(is this enough protein pre-bed, or do I need more? Casein powders are pretty pricey)

TOTALS:Calories: 2,843 Protein: 261.2(34%) Carbs: 337.5(42%) Fats: 83.4(24%)

---------

Anyone have any suggestions? Cheers. :) Post yours as well, tips and so on.

[Ninjizmo]

you will just end up a fat cunt if thats daily

[Recoil]

in 30mins my 3rd meal is on its way. lol my stomach feels the toll!

[Pressure]

Try mix your foods up Recoil here is kind of food you want to be having for building muscle.

Red meat: lean red meat is an excellent source of protein. It contains zinc, iron and vitamins that can help muscle growth.
Eggs: eggs are a must if you are trying to build muscles. The protein they have in them is of a high biological value and can be easily used by your body.
Fish: fish and especially salmon, is full of healthy fatty acids like omega-3. Try to eat it at least 2-3 times a week.
Chicken or Turkey: chicken breast in particular is filled with proteins and is one of the top foods that can help you grow muscles.
Milk: it can provide you with mineral, vitamins and calcium.
Cottage cheese: the fact that it's very slow digesting makes it a very popular body-building food.
Oatmeal: this complex carbohydrate can provide your body with a steady rate of energy and promote growth.
Fruits: fruits like apples, kiwi, oranges and berries can supply your body with fiber, potassium, zinc, iron and minerals.
Vegetables: vegetables such as tomatoes, spinach, carats and peppers should also be included in your diet.
Nuts: they contain unsaturated fats and you should get more that 15% calories from this type of food daily. Other good sources are: olive oil, nut butter and fatty fish.

Also shit load of water, this is because it transports all the nutrients through your body. Make sure that you eat regular meals (every 2-3 hours). Try to avoid refined carbohydrates like sugar. Also avoid high glycemic index food, like potatoes and white bread. Choose some of these aliments and develop your muscle building menu that along with intense weight training will help you build a more muscular physique fast.

Start on the supps mate, start getting some of that weight gain down your neck! It might be best to put on weight then hit the gym that way you will be bigger once it’s turned into muscle.

[Recoil]

Try mix your foods up Recoil here is kind of food you want to be having for building muscle.

Red meat: lean red meat is an excellent source of protein. It contains zinc, iron and vitamins that can help muscle growth.
Eggs: eggs are a must if you are trying to build muscles. The protein they have in them is of a high biological value and can be easily used by your body.
Fish: fish and especially salmon, is full of healthy fatty acids like omega-3. Try to eat it at least 2-3 times a week.
Chicken or Turkey: chicken breast in particular is filled with proteins and is one of the top foods that can help you grow muscles.
Milk: it can provide you with mineral, vitamins and calcium.
Cottage cheese: the fact that it's very slow digesting makes it a very popular body-building food.
Oatmeal: this complex carbohydrate can provide your body with a steady rate of energy and promote growth.
Fruits: fruits like apples, kiwi, oranges and berries can supply your body with fiber, potassium, zinc, iron and minerals.
Vegetables: vegetables such as tomatoes, spinach, carats and peppers should also be included in your diet.
Nuts: they contain unsaturated fats and you should get more that 15% calories from this type of food daily. Other good sources are: olive oil, nut butter and fatty fish.

Also shit load of water, this is because it transports all the nutrients through your body. Make sure that you eat regular meals (every 2-3 hours). Try to avoid refined carbohydrates like sugar. Also avoid high glycemic index food, like potatoes and white bread. Choose some of these aliments and develop your muscle building menu that along with intense weight training will help you build a more muscular physique fast.

Start on the supps mate, start getting some of that weight gain down your neck! It might be best to put on weight then hit the gym that way you will be bigger once it’s turned into muscle.

yeah cheers 4 the info mate. i posted this on another site and some1 mentioned that i have too much protein in my diet. Tho as long as i keep running and going gym i'll be fine.

shame it costs so damn much

[StylesOfBeyond]

It's also worth mentioning, to anyone whose into this, that a good diet counts for more than actual weight lifting. Without the right amount of calories, protein, carbs and fats your body simply won't be able to pack on enough muscle to make decent gains; you can't out-train bad nutrition.

[Recoil]

4pm!!! i'm outa' here

[Recoil]

update.

1.5 weeks and i've put on 1 pound. slowly getting there at last.

[Cpt_Oats]

Elite has affectionatly nicknamed me Cpt_Snack, thats all you need to know about my diet.

Vending Maching then Lecture then vending machine then lecture and so on.

[Recoil]

Elite has affectionatly nicknamed me Cpt_Snack, thats all you need to know about my diet.

Vending Maching then Lecture then vending machine then lecture and so on.

haha i remember those days. oh how bad it felt

[Cpt_Oats]

haha i remember those days. oh how bad it felt

Nothing bad about a Galaxy Caramel or 2

[Recoil]

Nothing bad about a Galaxy Caramel or 2

everyday? yes. along with crips, coke, nasty muff made food. yes.



lol

[Millo]

No offence but your trying to bulk up the bitches way. I wanted to put on around a stone of weight so I could bulk up my mid to upper body and arms.

I bought some Maximuscle and ALOT of steak. I just whored steak and gym along with 2 scoops of Maxi a day and I put on a whole stone in under a month and it toned up perfect.

If your spending the time to count calories and cook 5 eggs you should just eat some steak and man up

[Recoil]

Eggs are high in good fats, low sats and lots of protien. Steak is an option, i do mix things up depending on wat my mum cooks.

Steak, Salmon, Chicken, Duck.. The list goes on.

Tho ur rigt, steak (red meat) is beast! Mazimuscle is okay, i used that stuff 1st off. Do u still use anything like it?

[flixy]

oh dear

food plans ALWAYS fail, they just do because

a) people always find ways to fuck them up and
b) they generally arent what your body is looking for or needs

also all this toning tablets/protein shakes arent all they are cut up to be, expect to see an immediate improvement which WILL stop after about a month, then little or none with the same regime afterwards..

just eat sensibly and include lots of meat/fish/eggs ETCETERA

dont really think just "bulking up" warrants all this hassle really, if you actually want to improve your fitness along with that then yeah it will take longer, but you will reap the rewards in the long haul.

swimming - win, great for cardio

just something about your RAF entry,

the RAF is piss easy in terms of entry fitness requirements, and if you can fulfil Army (or even RMC? :D) officer entry standards before reg-entry then you will have an easy time of it..

make sure you can do about 50 - 60 (80 odd for RMC) PROPER pressups in under 2 minutes, and if you can do about 150-200 situps then your life will be very easy indeed

also 1.5 miler should be done in about 9.30 tops...

[Recoil]

oh dear

food plans ALWAYS fail, they just do because

a) people always find ways to fuck them up and
b) they generally arent what your body is looking for or needs

also all this toning tablets/protein shakes arent all they are cut up to be, expect to see an immediate improvement which WILL stop after about a month, then little or none with the same regime afterwards..

just eat sensibly and include lots of meat/fish/eggs ETCETERA

dont really think just "bulking up" warrants all this hassle really, if you actually want to improve your fitness along with that then yeah it will take longer, but you will reap the rewards in the long haul.

swimming - win, great for cardio

just something about your RAF entry,

the RAF is piss easy in terms of entry fitness requirements, and if you can fulfil Army (or even RMC? :D) officer entry standards before reg-entry then you will have an easy time of it..

make sure you can do about 50 - 60 (80 odd for RMC) PROPER pressups in under 2 minutes, and if you can do about 150-200 situps then your life will be very easy indeed

also 1.5 miler should be done in about 9.30 tops...

nice stuff there. i dont do many pressups as i should be doing tbh lol, just weights, running and boxing.

situps i do, just not very often.

[flixy]

lol ;p

thing about situps is that training to do other things can contribute to your ability to do them

unfortunately with pressups this is not so much the case, in order to increase your max the best way is just to keep practicing, and practicing, and practicing :|


i can do about 30 ish proper good form RMC style pressups now before i start to lose form

[Mazman]

lol ;p

thing about situps is that training to do other things can contribute to your ability to do them

unfortunately with pressups this is not so much the case, in order to increase your max the best way is just to keep practicing, and practicing, and practicing :|


i can do about 30 ish proper good form RMC style pressups now before i start to lose form
Drop and gimme 50, soldier.

[Millo]

Eggs are high in good fats, low sats and lots of protien. Steak is an option, i do mix things up depending on wat my mum cooks.

Steak, Salmon, Chicken, Duck.. The list goes on.

Tho ur rigt, steak (red meat) is beast! Mazimuscle is okay, i used that stuff 1st off. Do u still use anything like it?

Nah I got to my optimum weight and stayed here. I work out barley anymore tbh, Only when I cba. I felt I should stop when I saw it as a chore.

GL though, from the sounds of all this you are really keen

[flixy]

k33n .

[StylesOfBeyond]

keep up the carbs. gives u the s'nenergy!!

[BsE Ross]

Im proud of any fat i put on, consdering i used to be a skinny bastard, so ill worry about this when i end up really fat lol.