Critique my bulk diet please

[superman15]

Ok i am currently 6'3 251lbs bout 12% bf. let me know if i need to up my protein. I think its my fats i might up with olive oil or mct oil. let me know please. Sorry the numbers are all messed up, i pulled it off of word and it fits like this. it has the total of carbs, protein, fats, and calories at the end though. let me know what i should do. thanks

Adams Bulk Diet (2006-2007)

Carbs Protein Fat Calories
Meal 1
2 scoop protein shake 6 40 4 220
1 cup yogurt 40 7 2.5 210
1/3 cup malt-o-meal 54 8 0 260
1 apple 23 1 0 90

Meal 2
4 pieces wheat bread 52 8 2 280
1 can tuna 0 39 3 186
2 tbsp mayo 4 0 6 80
16 oz orange juice 54 3 0 240
cup walnuts 8 2 18 180
*6 oz pasta 45 0 0 180

Meal 3
16 oz milk 24 16 0 180
2 scoops protein 6 40 4 220
3 tbsp. honey 52 0 0 208
1 banana 28 1 1 109
* 6 oz pasta 45 0 0 180
* cup white rice 35 3 0 160
* 1 coke 43 0 0 160

Meal 4
2 scoops protein 6 40 4 220
50g dextrose 50 0 0 200
50g maltodextrin 50 0 0 200

Meal 5
1 can tuna 0 39 3 186
4 oz pasta 30 0 0 120
2 tbsp flax oil 0 0 18 160
* 6 oz pasta 45 0 0 180
* 1 scoop protein 3 20 2 110
* cup white rice 35 3 0 160
* 1 coke 43 0 0 160

Meal 6
1 cup corn 46 4 1 184
1 white potato 36 4 0 160
1 can tuna 0 39 3 186
2 tbsp mayo 4 0 6 80
* cup white rice 35 3 0 160
* 1 coke 43 0 0 160

Meal 7
1 cup oatmeal 81 15 9 450
1 cup cottage cheese 10 24 3 160
1 protein shake 3 20 2 110


* = added calories


Total: Protein = 379
Carbs = 1039 g
Fats = 92 g
Calories = 6500 g

 

[Grizzly]

Fats are definitely too low. I'd say your carbs are probably too high, too. Maybe not, but I've always preferred carbs and protein to be roughly the same.

 

[GeaR_and_SauCe]

I disagree with most when it comes to diet. I thought I was a hard gainer until I learned how to eat.

He's my opinion (and please, feel free to disagree, I'm not the person who won't admit when they are wrong and im not here to argue my point, just stating my experience)

Carbs and Fats are incidental and best left overall weight, not muscle. Yes, fat does help to build muscle and so do carbs, to some extent. BUT, I realized that if I eat a diet with plenty of fats and carbs, I gain plenty of weight but it isn't what I want. I can gain 35 lbs on a cycle and look pretty soft or I can put on about half that amount and look great by eating mainly clean, high protien foods.

If you workout properly and trigger the possible muscle growth, all you truely need is plenty of protien and an average amount of fats and carbs. If you over do it, you won't be as happy with your results. Unless, of course, sheer size is what you are looking for. Me, I am happier with the way I look when I eat at about 1.5-2g's of protien per lb a day and have a regular amount of carbs and fats.

People told me I was eating too clean and that things like pizza and fast food would help me gain more weight. They were right, these things did make me gain but I'm sure barely any of it was muscle. I will take a tuna sandwich over a cheesesteak anyday, even when bulking.

 

[Grizzly]

I won't agree with G&S that protein is all that counts, but I will agree that wathcihg your diet is a good idea. Hence my suggestion to up the fats and lower the carbs. IMO, 40/40/20 is pretty much perfect for bulking.

Either way, 12% fat on a bulking diet it too low, IMO.

 

[GeaR_and_SauCe]

yes 40/40/20 is the desired ratio. but remember, there is a difference in fats. eating some almonds and olive oil is much better than eating pizza and ice cream. so many people told me that i needed to scarf down junk food in order to up my average daily calorie intake. however, these items are absolutely useless when it comes to gaining good weight.

i like drinking lots of whole milk and eating lots of red meat when i want extra carolies and fats. im not so much as going against you, griz, as much as i am saying that when you increase your fat and carb intake, just make sure you are doing it the right way. regardless of what anyone says, junk food will do nothing for you. sometimes i think people take it the wrong way when they are told that they are eating too clean. i, myself, took it as i needed to eat as much of anything as possible. i would eat a cheesesteak everyday after my post workout shake, which was definitly a mistake. however, i thought i was doing the right thing.

 

[ramboj71]

Ok i am currently 6'3 251lbs bout 12% bf. let me know if i need to up my protein. I think its my fats i might up with olive oil or mct oil. let me know please. Sorry the numbers are all messed up, i pulled it off of word and it fits like this. it has the total of carbs, protein, fats, and calories at the end though. let me know what i should do. thanks

Adams Bulk Diet (2006-2007)

Carbs Protein Fat Calories
Meal 1
2 scoop protein shake 6 40 4 220
1 cup yogurt 40 7 2.5 210
1/3 cup malt-o-meal 54 8 0 260
1 apple 23 1 0 90

Meal 2
4 pieces wheat bread 52 8 2 280
1 can tuna 0 39 3 186
2 tbsp mayo 4 0 6 80
16 oz orange juice 54 3 0 240
cup walnuts 8 2 18 180
*6 oz pasta 45 0 0 180

Meal 3
16 oz milk 24 16 0 180
2 scoops protein 6 40 4 220
3 tbsp. honey 52 0 0 208
1 banana 28 1 1 109
* 6 oz pasta 45 0 0 180
* cup white rice 35 3 0 160
* 1 coke 43 0 0 160

Meal 4
2 scoops protein 6 40 4 220
50g dextrose 50 0 0 200
50g maltodextrin 50 0 0 200

Meal 5
1 can tuna 0 39 3 186
4 oz pasta 30 0 0 120
2 tbsp flax oil 0 0 18 160
* 6 oz pasta 45 0 0 180
* 1 scoop protein 3 20 2 110
* cup white rice 35 3 0 160
* 1 coke 43 0 0 160

Meal 6
1 cup corn 46 4 1 184
1 white potato 36 4 0 160
1 can tuna 0 39 3 186
2 tbsp mayo 4 0 6 80
* cup white rice 35 3 0 160
* 1 coke 43 0 0 160

Meal 7
1 cup oatmeal 81 15 9 450
1 cup cottage cheese 10 24 3 160
1 protein shake 3 20 2 110


* = added calories


Total: Protein = 379
Carbs = 1039 g
Fats = 92 g
Calories = 6500 g

hers mine i just added a few more to it


breakfast meal 1

3 whole eggs
3 egg whites
2 paks oatmeal

Morning snack meal 2

2 low fat yogart
1 cup sliced pineapple
6 whole wheat crackers

Lunch meal 3

8 oz turkey meat
2 slices wheat bread
1 lg sweet patato
1 1/2 cup broccolli
1 tbs oil

Snack meal 4

1 Scoop whey protein
1 large apple

Snack meal 5

2 Scoops whey protein
1 cup brown rice w turkey meat
2 tbs jelly
Dinner meal 6

8 oz chicken breast
2 cups pasta with sauce
1 oz mozzarela
1 cup broccoli
2 cups salid
1 tbs oil
1 cup strawberries

Last snack meal 7
2 lowfat yogart
4 tbsp salsa w wheat crackers
1 Scoop whey protein
1 Cup oatmeal

Totals