Bulking Diet

[LiL_JaSoN]

My diet is

7.20AM
1 Cup Oatmeal
4 Egg Whites, 1 Yolk
300ml Milk
2 Slice of WW Toast
1/2 scoop Whey

10.40AM
3 Slice WW Bread
100g Tuna

12.40PM
3 Slice WW Bread OR 1 Cup Oats OR Potatoes
100g Chicken
1 Piece of Fruit
handful of almonds

3.30PM
1 Cup Oatmeal
100g Chicken OR Tuna
300ml Milk

6.15PM
1 Cup Oatmeal
1/2 Scoop Whey
300ml Milk
50g Tuna

8.30PM
1 1/4 Scoop Whey
60g Dexrose/Malto

9.15PM
Brown Rice OR Bread OR Pasta OR Potatoes
Chicken
Milk

10.15PM
1 Cup Cottage Cheese
300ml Milk
1 Table spoon flaxseed Oil

Current Suppliments Include; Multivitamin, Fishoil, Flaxseed oil and others..

I havent included Fruits/Veggies in it, as i dont really count there cals.

I dont seem to be getting much result out of this diet. maybe im not getting enough rest :|

maybe i should combine the 9.15 and 10.15 meal and get more sleep.

something like
1 Cup Cottage Cheese
Baked Potatoes/Veggies
300ml Milk
1/2 scoop protein
1 Table spoon flaxseed Oil

[stonecoldtruth]

My diet is



I havent included Fruits/Veggies in it, as i dont really count there cals.

I dont seem to be getting much result out of this diet. maybe im not getting enough rest :|

How much rest are you getting? How many cals is that? How much water are you taking in? What is your training routine like? What bodytype are you?

[LiL_JaSoN]

How much rest are you getting? How many cals is that? How much water are you taking in? What is your training routine like? What bodytype are you?

I goto bed at 11am (and probley fall asleep by 11.30am), wake up at 6.45am.

Im thinking if i combine my 9.15PM and 10.15PM, ill be able to hit the bed by 10 - 10.30.

My water intake is about 4 - 5 litres a day.

Training Routine
Mon: Chest
Tue: Back
Wed: Rest
Thu: Shoulders
Fri: Arms
Sat: Legs

[strester]

that's just over 7 hours of sleep ... try to get to bed a little earlier, or sleep a little later .... like SCT asked, what is the total caloric intake on an average day? try www.fitday.com to help you do the math

[LiL_JaSoN]

344 Carbohydrates
297 Protein
67 Fats
3322 Calories

Not including Fruit, Veggies, Fats (Flaxseed Oil, Almonds, Nuts), Whey shakes, and Postwork Shake (350cals).

So its around the 4000 mark.

[strester]

bodytype, weight, height? do you know what your caloric intake for maintenance is?

http://www.bodybuilding.com/fun/becker3.htm

http://www.bodybuilding.com/fun/issa64.htm

[LiL_JaSoN]

bodytype, weight, height? do you know what your caloric intake for maintenance is?

http://www.bodybuilding.com/fun/becker3.htm

http://www.bodybuilding.com/fun/issa64.htm

Your bodyweight is 87 kilograms.

Step 1 - BMR Based On Weight

For Men: 1 x 87 Kg x 24 = 2079

Step 2 - BMR With Bodyfat Percentage Calculation

Taking your bodyfat percentage into account, your adjusted BMR is 1975 calories per day. This is equal to 82 calories per hour.

Step 3 - Total Daily Calories Burned

Adding in your activity level, we times your BMR by 1.65. This means that your approximate total calories burned each day is 3259.

Step 4 - Macronutrient Breakdown In YOUR Diet

Now that we know how many total calories need to be consumed each day, where do the calories come from? Based on your BMR, Activity Level and Athletic Category you need:

Protein Grams: 191 Grams Per Day.
Protein Calories: 764 Protein Calories Per Day.

Fat Grams: 54 Grams Per Day.
Fat Calories: 489 Protein Calories Per Day.

Carbohydrate Grams: 502 Grams Per Day.
Carbohydrate Calories: 2006 Carb Calories Per Day.