MK's Bulking Diet - Please Help

Howzit Okes

Been doing some research lately, and been doing a bit of reading on some of DJ's dieting stickies tonight, and have worked out a bulking diet for myself that is based on what has been said in DJ's 'Dieting 101, 102, Calorie Intake' etc.

I based all my calculations on the fact that I am now 90kg with 12% bodyfat.

I worked out my BMR, which is 2064.8kCal OR 2080.72kCal depending on which formula is used. I multiplied my BMR by 1.9 (my activity level)which means I need 3953.368kCal each day.

Adding 10%-20% to this gave me 4348.70kCal-4744.04kCal, which is needed to bulk.

I generally train first thing in the morning, but am going to try change things and train mid-day as I have a break coming up.

My LBM worked out to be 174.24lbs and for bulking you need 2g Protein per lb of LBM, which gave me 348.48g of Protein needed daily.

I then went about working out a diet that suits my budget, as I am a student:

Meal 1:
•6 egg whites (6x17 = 102cal / 6x 3.6 = 21.6g Protein)
•2 whole eggs @ 50g each (2x70 = 140cal / 2x6 =12g Protein)
•150g Oats (583.65cal / 26g Protein / 99.4g Carbs)
•= 825.65cal / 59.6g Protein / 99.4g Carbs

Meal 2:
•200g Chicken Fillet (2x116 = 232cal / 2x 21.8 = 43.6g Protein)
•300g (cooked) Basmati Rice (1.5x205 = 307.5cal / 1.5x 4.2 = 6.3g Protein /1.5x 44.5 = 66.75g Carbs)
•Apple or Chopped Peppers
•= 539.5cal / 49.9g Protein / 66.75g Carbs

Meal 3:
•200g Ostrich Steak (288cal / 51.8g Protein / 4.7g Fat)
•30g Peanut Butter (176.4cal / 5.8g Protein / 16.6g Fat)
•= 464.4cal / 57.6g Protein / 21.3g Fat

Meal 4 (Pre-Workout):
•100g Oats (389.1cal / 17.3g Protein / 66.3g Carbs)
•30g Raisins (89.6cal / 23.8g Carbs)
•21g -1 TBLspn- honey (64cal / 17g Carbs)
•= 542.7cal / 17.3g Protein / 107.1g Carbs

Meal 5 (Post-Workout):
•2 scoops/60g Whey (202cal / 50g Protein / 6g Carbs / 1.6g Fat)
•1 Banana/Apple
•= 202cal / 50g Protein / 6g Carbs / 1.6g Fat

Meal 6 (1 Hour Post Workout):
•200g Chicken Fillet (2x116 = 232cal / 2x 21.8 = 43.6g Protein)
•400g Sweet Potato (360cal / 8g Protein / 41g Carbs)
•1 Cup/91g Broccoli (31cal / 3g Protein / 6g Carbs)
•30ml -2 TBLspn- Olive Oil (238cal / 27g Fat)
•= 861cal / 54.6g Protein / 47g Carbs / 27g Fat

Meal 7:
•200g Ostrich Steak (288cal / 51.8g Protein / 4.7g Fat)
•30g Peanut Butter (176.4cal / 5.8g Protein / 16.6g Fat)
•= 464.4cal / 57.6g Protein / 21.3g Fat

Total Nutritional Values = 3899.65cal / 346.6g Protein / 326.25g Carbs / 71.2g Fat

As you can see, I am 449.05kCal-844.39kCal away from what is required for bulking, but only 1.9g of Protein behind.

Can anyone please give me a little advice on what they feel I need to tweak in my diet in order to achieve those additional calories? I would preferably like to increase my carb intake if anything, and would very much like to incorporate Cous-Cous into my diet because of the price & necessary nutrients.

Any help would be greatly appreciated. Thanks in advance.

Add sweet potato to meal three and white rice or potato to post workout meal

Ok will do, thanks bro. Will just add sweet potato to both.

Hey MK! My 2 cents:
Apples are high in calories and you should not disregard this. Also they are full of sugar so I wouldn't add them in my diet.
For your post-workout meal you have either a banana or an apple as your post workout carb I take it. Bananas are LOW GI and therefore will not spike your insulin levels back to normal. An apple will, but I don't think very effectively. Why not leave the fruit and add say 60g dextrose here?

Also add protein to your Pre-workout.

Thanks Pyro for your advice bud.

I think I will substitute a banana for the apple in Meal 2, and am wanting to keep the apple as like you said it has high sugar content. Wouldn't that make it ideal for a post-workout high GI carb?

Also can you please explain why you would add Protein into the pre-workout meal? I'm not saying this is wrong, I am just curious to understand your reasoning as what I've read has shown that Protein before activity like going to gym (if it's Protein from a solid food and not a shake) digests slowly and isn't ideal for pre-workout meals. Perhaps I add in a shake with that pre-workout meal?

Yeah bud fruit is full of fructose which is well suited for that purpose. I was quickly checking out the nutritional value of apples for you. It says that in one cup (125g) of apples there will be 13g of sugars and 65 kcals. Like I said with the intense training you will be doing in bulking you will need about 60g of carbs, so you are gonna need like 4 and a half cups of apples then. If you really like your fruit then rather go for100% fruit juice. Much higher concentrations and also I.m.o much easier to get down after a hard workout (but maybe this is just me lol).

Interesting idea about the protein bud. I have always jus by instinct used whey isolate Pre-workout cause it just seemed right. Isolate releases much faster into your system so it will be available in your workout. The way I have it is that you need a constant supply of protein for your muscles while in your workout sp that your body can start recovery instantly as the muscle is being torn. This is why we like to use BCAA's in Preworkouts. They are impotant basic building blocks of protein and also enter your system very quickly.
I would add in say 55g whey isolate with that pre-workout meal. It goes down like a baws with oats and raisins. :woohoo:

I quite like the idea of fruit juice, and will most probably use it over whole fruits like apples, thanks.

And I also like your idea of having a shake with the pre-workout meal for 'instant' muscle fibre repair during a workout, whilst it also adds more Protein into my diet.

Thanks for your advice bro, appreciate it!

Pleasure my dude! I am going to post an idea for my first cycle up soon. Would appreciate it if you gave me some feedback there.

All the best with your bulking bro!

MK I would have carbs with all your meals dude. Meal 3 add some carbs as chapel suggested. If your not lus for steak before bed and want to save some cash have like 2 scoops whey with the peanutbutter bud, wont do harm

Also, if you get sick of eggs in the morning have some whey when you wake up then eat the oats. OR add some meat into the breakfast meal, I saw some guys having meat,potatoes,eggs for breakfast and I starte eating that lately - Keeps you much more sane than 8 eggs every morning.

I wouldnt have fruit during the day except post workout, stick to complex carbs if you want to stay lean except pre and post training.

All the best with your cycle dude you seem excited

@Pyro: Will help you out with whatever I can once it's been posted bud...

@gorilla: Yeah bud think I'm gonna do that, the only reason I didn't was because DJ's example of how he simply structures his diets. And those meals that don't have carbs don't include them because I was following DJ's methods.

Would also preferably eat food instead of having a shake because of the additional calories that come with eating a solid meal, even if it is small.

Thanks for all your suggestions bud, will definitely be doing that to keep me sane haha. What do you feel about ON Serious Mass? 1250cals, 250g of Carbs and I think 50g Protein per serving. Should I buy some of that and maybe incorporate that into my diet somewhere, maybe in some of my earlier meals?

Haha I have to admit bud, I can't wait to start. After a 4-5 week break from training, I had lost like 4 kgs and after just under 2 weeks I've picked up 2kgs already which is quite pleasing. Just need to keep that up.

I never use massgainer, but I believe they can be incorporated successfully if the ingredients are good.

Firstly, I do not want SOY!
Secondly, the carbs shouldnt be dextrose only except if you are going to use it post workout only. Dextrose will spike insulin and you dont want that during the day when lean bulking.

Here is a link to the product so check out the ingredients for yourself and judge by what you see. It doesnt have soy, and only 20g sugars per serving. Its got some nice vitamins and minerals as well as glutamine. I think its a pretty good supplement. Although its going to cost you R690 bucks for 16 servings which is FING expensive, Rather get some glucose/dextrose and whey protein for cheap cheap. Its up to you

www.supplementworld.co.za/optimum-nutrition-serious-mass.html

What do you mean about dextrose Carbs? Which food are you referring to bud?

Yeah thinking about it now, don't think I will spend that much money on a shake, it's a bit overpriced IMO. I'm all for eating food over supplements, so think I will just use the money I have on qulaity foods. R690 can get me another week of food haha!

Thanks for the link bud, it is tempting, but I think I'll use the money to buy some supplements to add to my diet for this 6 week period before.

What do you think of Animal Test? Wanting to use that and Creatine Ethyl Ester for the time I will be at home, where I can have an unlimited food supply which I don't usually have access to. You think those two will be worth their prices?

TBH I think monohydrate is better although the creatin dimalate sound nice. I dont like supplement hypes, but I will be trying some animal m-stak very soon!

Why dont you get the test and we can weigh up the results, just keep in mind that that one box of testo booster could buy like 3 vials of the real deal...

Ahh...The things we do to get big

Sometimes all the carbs in massgainers come from dextrose.

Ya I also like what I've heard about the gains from Mono, although I have also heard that it comes with quite a few sides which I'm trying to avoid. Haven't heard of dimalate, will research it a bit, thanks bro.

I also don't like supplement hypes, apart from the Whey's I've used, the last time I used a supplement (Jack3d) was in August last year. I stopped because I felt like I couldn't gym without it, and that I needed a break.

I see what you mean about the price, but I have been saving up and finally have enough to pay for my entire cycle including PCT, bridge, kicker, all the necessary equipment. So I'm good to go for my cycle! :woohoo:

Good idea bro, the number of servings might differ so that must also be regarded. But will be cool to compare results.

Cool man! Im sure youre fucking excited! lol I have 3 vials of enanthate,winny,proviro,anavar,clen,dbols and my pct except hcg lying here just waiting to be taken! SUPER AMPED to start growing joh!

How long does the test keep you?

Yeah, very keen bro. Haven't ordered my stuff yet but can get it within a day or two so will get it closer to my start date, you must be quite amped too.

When are you planning on starting?

And if you're referring to the Animal Test, I'm not sure, but will be running 10 weeks of Test E. And I'm taking it that you're planning on running 600mg of test E for 15 weeks?

I am going to run it for 10-12 weeks and if im not happy 15 although I dont want to go over 12 because if you add the bridge period of 4 weeks thats 16 weeks, 4 months with suppressed test. Thats 25% of a year and cant be too healthy, guess ill do 10 weeks and add as much mass as possible in the first few weeks then slowly start leaning out while gaining quality mass, thats the plan hopefully my diet etc works out.

Starting very very soon bud

Yeah I also think I will only run 10 weeks, 12 weeks at max as it's quite a long time of HPTA suppression for a beginner IMO.

Not sure at this stage what bridge or kicker I will choose, especially after reading some of the more experienced users' comments about Tbol. Can I ask why you're choosing Dbol (and at what dose) for your kicker?

I am thinking of using it or even Superdrol over Tbol for my 5 week kicker because I am aiming for strength for the period on the cycle where the Test hasn't kicked in. Seeing most people's comments about their Dbol kicker experience, after stopping the Dbol they only lost a kg or two which I quite like. Admin suggested Anapolon, but I think it might be a bit too hectic for me.

What dose would you suggest if I use Anavar for my bridge instead of Winny, and for how long?

All the best bro, please create a cycle log so we can see your progress.

MK wrote: Yeah I also think I will only run 10 weeks, 12 weeks at max as it's quite a long time of HPTA suppression for a beginner IMO.

Not sure at this stage what bridge or kicker I will choose, especially after reading some of the more experienced users' comments about Tbol. Can I ask why you're choosing Dbol (and at what dose) for your kicker?

I am thinking of using it or even Superdrol over Tbol for my 5 week kicker because I am aiming for strength for the period on the cycle where the Test hasn't kicked in. Seeing most people's comments about their Dbol kicker experience, after stopping the Dbol they only lost a kg or two which I quite like. Admin suggested Anapolon, but I think it might be a bit too hectic for me.

What dose would you suggest if I use Anavar for my bridge instead of Winny, and for how long?

All the best bro, please create a cycle log so we can see your progress.

I will make a log bud no prob. Im choosing dbol because it gives me size! Just check koe's thread he used dbol as a kicker and still went from like 20% bf to 10-12% not much water dude. Water isnt all that bad and if you use it for 4 weeks there is another 10 weeks to pct to harden up nicely.

Superdrol is harsh on the liver dj saidin one thread he could barely stand so I wouldnt go that route...

Ok thanks bud. Yeah I think if your diet is good and your not cheating yourself, you can use Dbol to your advantage.

How many mgs ED of Dbol will you be running, and do you think it can be run for longer than 4 weeks?

I have used it for 10 weeks bud. Will be doing 4-6 weeks of 50mg ED probably 4 weeks.

Its not as harsh on your liver and I believe you can do 40mg for 8 weeks if you want to with some liver support. Dj also had a guy on tbol for i think 8 or 12 weeks. Then again, you are using test just use it till the test kicks there is no real need for dbol longer than 4-6 weeks.

Ok thanks bud. Some mates of mine have been using March Labs blue heart Dbols as their kickers with some great results, ever heard of March Labs?

Thinking of running 50mg for 6 weeks for my cycle, maybe a little shorter though. Will get Liv52 for this period.

You think 50mg Anavar will be enough for my bridge?

50mg anavar should be fine a good dose is between 40-60mg daily. Never heard of march labs and wont risk it tbh, I used evolve dbols and it was great I felt 20mg daily. Cant wait to feel 500mg test!

I dont think you need liver support for 6 weeks bro, but to be safe do it.