Thoughts on my bulking, high Kal diet..

Hi guys.. Would love your thoughts on my diet.. 
I'm a real hard gainer and need to eat huge amounts of chow to gain the smallest amount of mass. If I skip a meal, chances are I'll loose 1kg instantly. Okay..... Not that bad.. But that's how it feels if I'm even 10min late for my next meal. 
I have 'tweaked' my diet slightly in the last three weeks and have packed on 3kg of solid mass! I think it's working. My first time I have packed on such good gains in the 8 years I have been training. I now realise its all in the diet. 

Okay.. so this is what my daily consumption looks like... 
I Train at night with a my training partner from 19:30 - 20:30 

6:30am (meal one) Breakfast
8 egg whites, raw with 30g whey isolate and 300ml 2% low fat milk blended. 
120g raw oats (uncooked) cooked not sure what the grams are. Eat plain with nothing added. Just cook and add water. 
Vitamins: 
2 x OMG 3 & 6 combo 
2 x Vit C - Ester - Biogen 
1 x Multi Vit (Bestum) 
2 x ZMA testo (Biogen) 
1 x milk thistle (Biogen) 

09:30 (meal two) 
1 x full can tuna (in brine) (22g protein) 
1 x full can Heinz chicken breast (in brine) (23.5g protein) 
150 G sweet potato or Plain brown rice or can of Woolies lentils or chick peas or kidney beans, or a mex of them all. 
I large bowl of fruit as follows: 
In winter: half a grape fruit, pineapple, strawberry's and gooseberries. 
In summer: strawberries, cranberries, blackberries and gooseberries. 

12:00 (meal three) 
30g protein in the form either herring fish or salmon or smoked lean beef or smoked chicken breast. 
One huge bowl (+ - 300g) of mixed raw vegetables.. Consisting of tender steams, red sweet pepper, cherry tomatoes or dried cherry tomatoes, olives, peans, manège touts, cucumber, baby corn and raw peas. 

14:00 (meal four) - lunch 
Protein: 40 - 60g of either chicken breast, ostreach filet, beef filet steak, or salmon. 
Carbs: (+- 100 - 150g) wholewheat pasta or sweet potato or bown basmati rice or plain baked potato, skin on. 
Lots of steamed veggies or a salad with lunch every day. 

16:30 (meal five) snack 
1 x full can tuna (in brine) 
1 x full can Heinz chicken breast (in brine) 
150 G sweet potato or Plain brown rice or can of Woolies lentils or chick peas or kidney beans, or a mex of them all.
18:45 (meal six) Dinner
Protein: 40 - 60g of either chicken breast or chicken pieces, ostrich steak, filet steak, or salmon. 
Carbs: (+- 100 - 150g) wholewheat pasta or sweet potato or bown basmati rice. 
Lots of steamed veggies or a salad with dinner every night. 

19:30 (weight training) 
During workout - 40-60g waxy maize. 
BCAA's (5g) 
L-glutamine 

21:00 (after gym) 
30g whey isolate 
30 g slow release whey like biogen SR-8 or 4 boiled eggs (whites only.) and I mean the eggs!! LOL! 
2 x ZMA testo 
2 x omega 3, 6 combo tabs. 

I'm thinking to take Vertargo or Glucose for post work out, any thoughts around this will be awesome bro's?
+ I drink at least 2L of water with a tot of 100% pure lemon juice added. Every day. 
I have a cheat meal once a week and occasionally on a weekend. My dinners and launches have a lot more variety but I cant post it all. Please feel free to ask any questions. 

Please give me your thoughts? They will be most welcomed! And never unappreciated! 

Jeepers - hi5 for keeping all that down!

I feel its very important to have some whole food before sleeping, so maybe shift all the times up a bit and have your "snack" before bed.

LXIX wrote: Jeepers - hi5 for keeping all that down!

I feel its very important to have some whole food before sleeping, so maybe shift all the times up a bit and have your "snack" before bed.

Thanks bro! Appreciate the advice. Will give that a try.
Bro have to tell you my little secret.. I blend the tuna, chicken and sweet potato or brown rice or lentils with water and just down the shit. Gross ha..?? But with our hectic lifestyles I just can't find the time to get it all in. Works really well, if you can stomach it.....

And it costs a shit load to keep that diet going bro. Not a low budget plan bro.

Bro, just a quick question.. Would you include a carb in the snack before bed? What about just adding a can of tuna and a can a chicken before bed? And still leave all the other meals as is? Keeping in mind, I have no issues with picking up fat.

Dont do raw egg whites. Protein is less in uncooked egg whites and the body cant process the protein from them properly while raw.

If I could eat like that I would be SO happy! I am the exact opposite of you- build muscle very easily (also fat) but can't manage to get the food down. I could maybe eat 80% of that after three weeks in Ethiopia.

Some critique- don't eat raw egg whites like Prog said. Then your problem is your after gym meal. This should be your biggest carbs and protein meal because you need to replenish your glucose levels as well as your glycogen stores. This will also signal the body to become anabolic as it knows that after all that trauma to the muscles, it will be fed again. On the flip side, don't do it and your body will be catabolic because it will think that is under attack.

You can be proud of that diet it is pretty damn good! Don't really need your calorie intake if you don't gain fat and eat everything not nailed to the table. A big tip to you would be to change your carbs to pasta. They are rediculously dense in carbs and if you don't gain fat then you will have double the amount of carbs to work with.

Pyroclasm wrote: If I could eat like that I would be SO happy! I am the exact opposite of you- build muscle very easily (also fat) but can't manage to get the food down. I could maybe eat 80% of that after three weeks in Ethiopia.

Some critique- don't eat raw egg whites like Prog said. Then your problem is your after gym meal. This should be your biggest carbs and protein meal because you need to replenish your glucose levels as well as your glycogen stores. This will also signal the body to become anabolic as it knows that after all that trauma to the muscles, it will be fed again. On the flip side, don't do it and your body will be catabolic because it will think that is under attack.

Wow Pyro, are you serious bro? I though you gonna say I need to chow even more... Nobody believes me when I tell them the volume of chow that this beast consumes! LOL! Or until they see the size of my lunch bag. It's one of those ones you pull on wheels bro!! LOL! Bro I'm not even on an AAS cycle at the mo, and my muscles are fuck hard bro! Just from the chow bro! It's crazy shit man! I love it!

0key so need to change things a little here. But bro, surly I can't add another full meal after gym? So I'm thinking could I leave my dinner until after gym? then have a protein shake with waxy maize before gym and then a whey isolate (+ - 30g) with my dinner... Then when I train in the evening I go to bed pretty late.. So another slow release protein before bed with 2 x omega 3,6 combo tabs.

Could this work bro?

And bro... By Friday, I'm like fuuuuuck! Damn this shit! I see food and I wanna gag bro!
And just the Tuna and chicken costs R500 per week bro. It's crazy! But so worth it bro! I dig it HUGE!!

Thanks for taking the time to help me out here Pyro! I'll make this up to you blokes with my good results bro!

Pyroclasm wrote: You can be proud of that diet it is pretty damn good! Don't really need your calorie intake if you don't gain fat and eat everything not nailed to the table. A big tip to you would be to change your carbs to pasta. They are rediculously dense in carbs and if you don't gain fat then you will have double the amount of carbs to work with.

Bro, that means a lot to me! I spent years researching food and learning everything I can about it. It's not an easy science and I still have loads I can learn. I have always been fascinated with healthy food and how it works.

When I started training 8 years ago, I weighed only 55kg. I'm not the biggest dude in the gym. But I have packed on a good solid 20kg's (80% done totally natural, no AAS) and I am naturally a really small dude, really small frame, but fuck strong. I know I can go much further. I'm really passionate about it and just wanna share all the shit I know like you dudes do and help others. It's a lifestyle for me and something I'm so proud to be a part of, in this life!

40000003 wrote: Bro, just a quick question.. Would you include a carb in the snack before bed? What about just adding a can of tuna and a can a chicken before bed? And still leave all the other meals as is? Keeping in mind, I have no issues with picking up fat.

If you struggle to gain and you don't store fat then don't be scared of carbs at night - especially if you train in the evenings!
(some guys say carbs at night is the devil but they have their heads in the sand - seriously!)
Thanks for the tip about blending tuna, chicken and sweet potato :sick: I'll totally never try that - haha. Just kidding. If if it gets the calories in then I say go wild!

Yes it would work well if you leave your dinner for after gym. I love your enthusiasm brosif! You will go miles with an attitude like that! You should definately stick around.

Ye ill totally never be trying that chicken tuna mix (vomited a bit in my mouth just reading it :sick:

Good luck Bro keep us posted

Rhino wrote: Ye ill totally never be trying that chicken tuna mix (vomited a bit in my mouth just reading it :sick:

Good luck Bro keep us posted

Hey Rhino, thanks bro!

Bro it's kinda like a chicken soup.. Just really thick! LOL! It's not all that bad. You only gag the first couple of times. Then it just glides down!! LOL! Am I being gross yeah?? Just give it a try bro? One for the team bro. :woohoo: just kidding bro.

Thanks for the support bro. Will keep you posted on my gains.

LXIX wrote:

40000003 wrote: Bro, just a quick question.. Would you include a carb in the snack before bed? What about just adding a can of tuna and a can a chicken before bed? And still leave all the other meals as is? Keeping in mind, I have no issues with picking up fat.

If you struggle to gain and you don't store fat then don't be scared of carbs at night - especially if you train in the evenings!
(some guys say carbs at night is the devil but they have their heads in the sand - seriously!)
Thanks for the tip about blending tuna, chicken and sweet potato :sick: I'll totally never try that - haha. Just kidding. If if it gets the calories in then I say go wild!

Thanks for this LXIX. I sure will give it a bash!

You gotta try my shakes bro. You can have a full meal down the hatch in under 3min bro! It's freaking amazing shit bro!

Trying to down your special shake could become the new "cinnamon challenge"
:woohoo:
PS: the "bro"counter on this thread is at 31 already. That must be a new record

Really bro? LOL! What's the "cinnamon challenge" bro? Please full me in? Don't know these things yet...

Okay bro, I'll try keep it to a record of 34 bros. LOL! Jus kidding!

But I really wanna challenge you to try one? You may get addicted! Your muscles become lank hard after a few days. It's crazy bro, honestly!
I make them on a Sunday afternoon, like ten at a time and then just freeze them. Just had one now while I was typing this. Two min and its a good meal done and dusted!

Ron, just be yourself. dont say fuckit as many times as i do. Thats my line

Monster diet, job well done planning that one.

The cinnamon challenge involves eating 1 tablespoon of dry cinnamon and trying not to choke to death - haha. Watch some vids here:

www.cinnamonchallenge.com/

LXIX wrote: The cinnamon challenge involves eating 1 tablespoon of dry cinnamon and trying not to choke to death - haha. Watch some vids here:

www.cinnamonchallenge.com/

Love it bro! That's crazy!

Oupa wrote: Ron, just be yourself. dont say fuckit as many times as i do. Thats my line

Monster diet, job well done planning that one.

Fuckit Oupa, I only learn from the best.. LOL!

Thank you Oupa. Coming from you that means a lot! seriously! Promise to keep you dudes posted on my results. You guys have honestly inspired me in a HUGE way to push harder then I ever have! You dudes are a legit bunch on this forum.

Good morning ladies and gents.. 

Please can I ask the exports on here for their thoughts again... I know I'm probably getting annoying >> but I really wanna make sure my shit is in order before I start my cycle. 

Okay - so because its summer now, I have moved my training to 5am in the mornings.. 
Training time - bet 45min and 1 hour and 20min. [depending on intensity and body part being trained] 
I'm due to start my new cycle on the 10th of Oct. I'm hell bent on gaining 6 - 8kg's at least, on this cycle and keeping a min of 6kg's. No other option!

My stats right now are: 
Weight: 76.5kg's 
Height: 168cm 
BF% 9.5

I am going to reach a weight of 83kg's on this cycle (worst case). Keep in mind I'm kinda on the midget side with a really small frame, so 83kg's is kinda huge for me. 
I have adjusted my diet again and and have already started it, as it is below >> my thinking, that if I need to adjust before my cycle starts, I still have time. I want everything to be perfect before I start the cycle.
[bloodwork done and really good, PCT and OCT completed with 100% success, kept all the gains from my previous cycle and gained 1.5kg on top of that) 

Remember, I'm a real hard gainer. So although this seems like a huge amount of chow. If I could get in anymore, it would probably help.. But as you can imagine to consume this amount of chow in one day is not always easy. But I make it happen and almost never skip a meal. It's been a part of my life for so long now, so it works for me. 

I spend 1 day a week prepping most of this beforehand. I only use protein supplements for pre and post workouts. ALL the rest is whole foods. I try buy the best supplement and vits.. If the budget allows for this. 
Okey, so here it is... 

4:15am - Pre workout - Berserker - brand: Titan 

4:30am - Pre workout shake - 30g whey isolate- SPN (Isopro) 
- 60g waxy maize - brand: ON
- 5g L- Glutamine, brand: Biogen
- 5g BCAA powder, brand: SSN
- 10g Cratine 

5:00am - Workout. 

6:30am - Post workout shake - 40g dextrose, 
- 30g whey isolate- brand: SPN (Isopro) 
- 5g L- Glutamine, brand: Biogen
- 5g BCAA powder, brand: SSN 
- 10g Cratine

7:30am (meal one) Breakfast
8 eggs (two whole with yellow) scrambled (nothing added) 
100g oats (raw measurement) cook and add 30g whey protein blend, brand: Biogen 
Vitamins: 
- 2 x Omega 6 fish oil caps
- 2 x Evening primrose oil caps (omega 3) 
- 2 x Vit C - Ester - Biogen 
- 1 x Multi Vit (Bestum) 
- 2 x Staminogrow 
- 1 x milk thistle (Biogen) - for liver support while on cycle

09:30am (meal two) 
- 1 x full can tuna (in brine) (22g protein) 
- 1 x full can Heinz chicken breast (in brine) (23.5g protein) 
- 150g sweet potato or Plain brown rice or can of Woolies lentils or chick peas or kidney beans, or a mex of them all. 
- I large bowl of fruit as follows: (+ - 150g total) 
Pineapple, strawberries, cranberries, blackberries 

12:00am (meal three) 
- 30g protein in the form either herring fish or salmon or smoked lean beef or smoked chicken breast or one full can of woolworths smoked brisling sardines 
- One huge bowl (+ - 300g) of mixed raw vegetables.. Consisting of tender steams, red and yellow sweet peppers, cherry tomatoes or dried cherry tomatoes, olives, mange touts, cucumber, baby corn and raw suger snap peas, celery. 
- 50g of almonds (plain, not salted) 

14:00pm (meal four) - lunch 
- Protein: 40 - 60g of either chicken breast, ostreach filet, beef filet steak, or salmon. 
- Carbs: (+- 100 - 150g) wholewheat pasta or sweet potato or bown basmati rice or plain baked potato, skin on. 
- Lots of steamed veggies or a salad with lunch every day. Add one spoon of cold pressed flax oil to steamed veggies or salad. 

16:30pm (meal five) snack 
- 1 x full can tuna (in brine) 
- 1 x full can Heinz chicken breast (in brine) 
- 150 G sweet potato or Plain brown rice or can of Woolies lentils or chick peas or kidney beans, or a mex of them all.

19:00 (meal six) Dinner
- Protein: 40 - 60g of either chicken breast or chicken pieces, ostrich steak, filet steak, or salmon. 
- Carbs: (+- 100 - 150g) wholewheat pasta
- Lots of steamed veggies (mix) a salad with dinner every night. 

21:30pm (bed time meal) 
4 boiled eggs (whites only) 
I spoon peanut butter
3 x Staminogrow 
1 x Omega 6 fish oil caps
2 x Evening primrose oil caps (omega 3)
1 x milk thistle (Biogen) - for liver support while on cycle. 

+ I will drink at least 2L of water with a tot of 100% pure lemon juice added. Every day. 
Max I espresso a day. 

Thank you bro's for taking the time to read my post... I know maybe this diet is pretty much the same as my last one. I just wanna know Is this is enough chow to get me to my 83kg's? 
Just want your thumbs up or maybe tell me it's Kak and I should go back to the drawing board?  :blink:
Regards to all you dudes. 
Ron