bulking diet. PLS help

My 2012 bulking diet

MEAL 1 7:00
-WHEY SHAKE WITH 3 SCOOPS OF OATS AND 100G NUTS OR PEANUT BUTTER IN SHAKE
-MULTI VIT + VIT C +OMEGA369

MEAL 2 10:00
-CHICKEN WITH WHITE RICE

MEAL 3 13:00
-CHICKEN WITH WHITE RICE

MEAL 4 15:00
-CHICKEN WITH WHITE RICE

MEAL 5 4:30 PRE WORK OUT
-CHICKEN WITH WHITE RICE +100G ALMONDS and 1 GLASS OF COKE

DURING WORKOUT 18:00-19:00
-CYTOMAZE or CELL MAX

MEAL 6 7:30 POST WORK OUT
-WHEY SHAKE WITH 3 SCOOPS OF OATS AND 100G ALMONDS NUTS OR LOTS of PEANUT BUTTER IN SHAKE

MEAL 7 7:45
-CHICKEN WITH WHITE rice and 1 GLASS OF COKE

MEAL 8 BEFORE BED
-WHEY SHAKE WITH 3 SCOOPS OF OATS AND 100G NUTS OR LOTS of PEANUT BUTTER IN SHAKE
-MULTI VIT + VITC+CALCUIM+MAG+OMEGA369+ IRON+POTTASUIM SLOW RELEASE

ill have 1 CHEAT MEAL DAY BEFORE LEGS  MAC D OR PIZZA

The reason for my eating times is only due to my working hours as 10.00 – 13.00 and 15.00 are my tea and lunch times, im home by 16.30 and train at 18.00.

Chicken and rice will be the staple as im a bachelor and on a reasonably tight budget for food, and also don’t have chef skills or the time to be in the kitchen for hours, so sometimes when there is money, chicken will be swapped for steak, and when im tired of rice it will be potato and sweet potato.

Should I be adding mix veg into my meals as that cheap and easy to make?? And anything else I should add to spice things up as I feel its gonna be boring as *&%$!! Haha…

pls guys any advice and crit would be much appreciated!! Shot!

That's a lot of rice :lol:

forgot to add.... what should portion sizes be? at the moment i jus eat whatever is there or until im full, and i cut my chicken up to fry it as i feel it cooks faster and just tastes better, so i dont know how big each portion is, but roughly 500g fillet a day.

my stats are
1.83m
91kg
+- 9% bf (i am tall and a bit lanky


basically want to take this year and bulk up.. would be happy with 100+ kgs by dec! ill be doin the begginers bulking cycle but run it like this 900mg testen for 10 weeks, so gonna do 1.5ml twice a week, monday and thursday, then front load with 40mg dbol for the first 4 weeks, run the course of test E 10 weeks, while my 30 days wait for pct gonna bridge with winny at 50mg, and proviron 60mg, then start pct no.2 , hcg , clomid and nolva.. Ill add the adex in at 0.24 (6 drops) eod on cycle.

any feed back would be great

jakes wrote: That's a lot of rice :lol:

haha cheap and easy to make = win :silly:

It needs a bit of work. The portions aren't ideal, I'll help you out tonight bro. You should add a few complex carbs from potatoes ect too...

sweet bud! well im still a rookie at the diet thing, besides the basics haha :whistle: but look forward to what you have to add later! shot chief

By day 3 you'll have a gun to your head! :ohmy:

Diversify boet - eggs & tuna are also great sources of protein. You mentioned that budget was tight but a tray of eggs doesnt cost much, and there are always specials on canned tuna .

All the best.

Don't get me started on tuna...

too much chicken, to much white rice, ditch the coke completely thats a stupid idea, rather save your money from coke,cell max and cytomaize and get some decent quality red meat. u need variety in your protein sources, 2 whey meals,2 chicken meals,2 beef meals and a shake before bed is perfect. u can get lean beef mince, add spices,roll them into little meat balls and cook them that way,u are going to be hating life with only 1 protein source really.to much fats around your work out time (pre and post work out) fast acting carbs such as coke spike insulin,if there is any fat in the blood stream it can cause excess fat gain. also ditch the scoops,get a kitchen scale,that way u are 100% accurate with the things your are eating.

And that's why I am thankful for the guys on this forum, either would of gained excess fat or gone loney and jumped out of a building due to lack of variety, to be honest, I am rather just going to get some money together in a few weeks and become a client of yours dj, and you can help me out to the T, ill hold on the cycle untill I get your help , as I would rather get my eating spot on to maximise gains and not waist the money on gear and I under eat or dnt eat the right things.... Better to get help then try do it on ur own and mess around.. Ill be in contact with you through admin when I have some money together DJ! Is that alright?

PoisonedPulse wrote: My 2012 bulking diet

MEAL 1 7:00
-WHEY SHAKE WITH 3 SCOOPS OF OATS AND 100G NUTS OR PEANUT BUTTER IN SHAKE
-MULTI VIT + VIT C +OMEGA369

MEAL 2 10:00
-CHICKEN WITH WHITE RICE

MEAL 3 13:00
-CHICKEN WITH WHITE RICE

MEAL 4 15:00
-CHICKEN WITH WHITE RICE

MEAL 5 4:30 PRE WORK OUT
-CHICKEN WITH WHITE RICE +100G ALMONDS and 1 GLASS OF COKE

DURING WORKOUT 18:00-19:00
-CYTOMAZE or CELL MAX

MEAL 6 7:30 POST WORK OUT
-WHEY SHAKE WITH 3 SCOOPS OF OATS AND 100G ALMONDS NUTS OR LOTS of PEANUT BUTTER IN SHAKE

MEAL 7 7:45
-CHICKEN WITH WHITE rice and 1 GLASS OF COKE

MEAL 8 BEFORE BED
-WHEY SHAKE WITH 3 SCOOPS OF OATS AND 100G NUTS OR LOTS of PEANUT BUTTER IN SHAKE
-MULTI VIT + VITC+CALCUIM+MAG+OMEGA369+ IRON+POTTASUIM SLOW RELEASE

ill have 1 CHEAT MEAL DAY BEFORE LEGS  MAC D OR PIZZA

The reason for my eating times is only due to my working hours as 10.00 – 13.00 and 15.00 are my tea and lunch times, im home by 16.30 and train at 18.00.

Chicken and rice will be the staple as im a bachelor and on a reasonably tight budget for food, and also don’t have chef skills or the time to be in the kitchen for hours, so sometimes when there is money, chicken will be swapped for steak, and when im tired of rice it will be potato and sweet potato.

Should I be adding mix veg into my meals as that cheap and easy to make?? And anything else I should add to spice things up as I feel its gonna be boring as *&%$!! Haha…

pls guys any advice and crit would be much appreciated!! Shot!

Coke :lol:

Ok this is a sample meal plan... Note that I do not believe in carb cycling nor do I claim that the calorie intake is 100% its just a rough idea... If you want a precise meal plan get hold of dj...
I also don't eat red meat haha.. Its pricey.

Meal 1:100g oats, 4 whole eggs. Let's say (60g carbs, 25g fat, 30g protein)
Meal 2:200g chicken fillet, cup rice, 10ml olive oil. Let's say (40g carbs, 30g fat, 50g protein)
Meal 3:200g chicken fillet, cup rice, 10ml olive oil. Let's say (40g carbs, 30g fat, 50g protein)
Meal 4:200g hake fillet, 200g potato. Let's say (39g carbs, 20g fat(surely you eat butter with the mash lol) and 39g protein)
Meal 5(pre gym): 100g oats, 60g raisins, 50g whey. Let's say (110g carbs, 20g fat, 65g protein)
Meal 6(post gym): 50-100g dextrose, 50g whey (its only R25 per kg @BSSA)
Meal 7: 200g quality steak, 1cup white rice. Let's say (60g protein, 15g fat, 40g carbs)
Meal 8: 200g chicken, 30g almonds. Let's say (50g protein, 20g fat, 4g carbs)

You can do something like that untill dj works something out for you...

Exactly ... Haha worst part about this diet, was designed by a monster in my gym, shows not all big guys know what they talking about, the insulin spike pre an post was either a choice of coke, or 1-2 iu's of insulin... And def a no no on the iu's of slin . My mind is made up, djs help :lol:

jakes wrote: Ok this is a sample meal plan... Note that I do not believe in carb cycling nor do I claim that the calorie intake is 100% its just a rough idea... If you want a precise meal plan get hold of dj...
I also don't eat red meat haha.. Its pricey.

Meal 1:100g oats, 4 whole eggs. Let's say (60g carbs, 25g fat, 30g protein)
Meal 2:200g chicken fillet, cup rice, 10ml olive oil. Let's say (40g carbs, 30g fat, 50g protein)
Meal 3:200g chicken fillet, cup rice, 10ml olive oil. Let's say (40g carbs, 30g fat, 50g protein)
Meal 4:200g hake fillet, 200g potato. Let's say (39g carbs, 20g fat(surely you eat butter with the mash lol) and 39g protein)
Meal 5(pre gym): 100g oats, 60g raisins, 50g whey. Let's say (110g carbs, 20g fat, 65g protein)
Meal 6(post gym): 50-100g dextrose, 50g whey (its only R25 per kg @BSSA)
Meal 7: 200g quality steak, 1cup white rice. Let's say (60g protein, 15g fat, 40g carbs)
Meal 8: 200g chicken, 30g almonds. Let's say (50g protein, 20g fat, 4g carbs)

You can do something like that untill dj works something out for you...

Shot jakes!! Much appreciated, I'm def gonna give it a try, worth a shot untill dj can help me out, will only be in a few weeks at month end, ill give this a try tho, I'm gonna explode with all that food, and tips to get that much down?? Or jus force till I'm used to the loads of food?

Its hard at first, I honestly struggle... You get used to it and it becomes better. Cardio even if its just 15min or so in the morning helps, that makes me hungry

PoisonedPulse wrote: Exactly ... Haha worst part about this diet, was designed by a monster in my gym, shows not all big guys know what they talking about, the insulin spike pre an post was either a choice of coke, or 1-2 iu's of insulin... And def a no no on the iu's of slin . My mind is made up, djs help :lol:

The dude never heard of dextrose :huh:

PoisonedPulse how much you weigh?

Some of the big guys have very limited knowledge. They just eat whatever and use a lot of gear and shakes.

Ya bru its actually scary how limited there knowledge is, there is a guy who lives off dbol, sus and insulin, he is a monster but soft, but will prob get diabetes soon or die... Haha @von I'm currently about 91 last time I checked, 1.83m tall and 21 (22 in april) .

Breakfast:

7 scrambled eggs (1 whole + 6 or more whites) depending on size no more than 4 eggs for people less than 80kgs or training 3 or times a week
(By this I mean 80kgs of mainly muscle not fat) so don’t eat any more than 3 if you weigh more than this and are not that fit (health reasons)
Do not consume more than 2-3 eggs if over 40 for cholesterol reasons
1 cup of cooked oatmeal
1 glass fruit juice
1 small glass water
1 cup of coffee

Snack:
1 protein shake
1 pint of water

Lunch:
1 can of tuna fish
2 slices of wheat bread
Mixed salad
1 pint of water

Snack:
1 protein shake
1 pint of water

Dinner:
1 meat steak (fish, chicken, beef, pork) or 1-2 if over 80 kg’s
½ cup to a whole one depending on size of brown rice (1/4 of cup if under 70kgs)

1 serving of high protein beans or mixed vegetables
1 glass of water

Snack:
1 protein shake
1 pint of water

Protein shakes:
300ml of skimmed milk
5g of whey protein
Some mixed fruit depending on tastes

Females and males over the age of 40 or people training less than 4 times a week only consume 1-2 protein shakes per day.

I also recommend that you take a multi vitamin and supplements in iron and magnesium as it helps muscles function better and therefore grow quicker.


Tips:

1) Protein: minimal of 1 gram of protein per pound of bodyweight. Some may do better at up to 2g/lb! (Experimentation & cycling your protein intake may be necessary)
2) Dietary Fat: 25-30% of daily calories as dietary fat (with emphasis on Essential Fatty Acids (EFA) and unsaturated fats).
3) Carbohydrates: Eliminate/Limit refined carbohydrates including most starches (except in special needs). Also eliminate/limit "empty calories" such as salad dressings, sauces, gravies (these hidden calories can pack on unwanted pounds of hideous fat!)
4) Vegetables: Emphasize fibrous vegetables and include them in two meals each day.
5) Water: Pure water consumption each day. Target 1 ounce for each kilogram of bodyweight. Work up to it by carrying a bottle of water with you, everywhere!
6) Fibre: Fibre intake of 30 grams, minimum.
Meal Frequency: Eat 5-8 smaller meals each day. Each time you eat there is a "thermic effect" to the body's metabolic rate. 5-8 of these daily "stoking of the fire" are better than 2-3.
9) Alcohol: Alcohol is one of the greatest body fat promoters and testosterone suppressants.
10) Stimulants: Use stimulants such as caffeine, ephedrine, etc. only in specific conditions when a pick-up is needed (i.e. prior to training). Avoid dependence upon these type agents by cycling their use (if you do choose to use them at all).

For diet and timing do this:
oatmeal in morning, egg whites, cranberry juice/water, maybe a small protein
shake. Later on do cardio if you want to cut up. Eat 6-8 smaller meals
spaced evenly through day rather than 3-4 huge meals. This will help speed
up your metabolism and help digest the nutrients better for more effective
use.
DO NOT EAT ANY SUGARS OR SIMPLE CARBS WITHIN AN HOUR OF WORKING OUT!!!
If you do, your pancreas will release insulin to break it down, the insulin tells the ATP to stop converting to ADP releasing
energy, and if you work out, you won't get as effective training and results. When ATP converts to ADP, a phosphate molecule
is released providing energy to flex your muscle - this happens millions of times at once when flexing. Then the phosphate
molecules reattach to ADP to form ATP again. Insulin counteracts that.
DO EAT SUGARS AND SIMPLE CARBS IMMEDIATELY AFTER WORKING OUT!!!
This will release the insulin, stop the ATP ADP cycle, and allow your body to get
energy from the sugars rather than from burning protein (which is needed to
rebuild muscle). Also, you want to replace your glycogen stores for your
next day's workout. Add L-Glutamine to your Gatorade or Cranberry Juice to
help aid in muscle recovery.
DO DRINK A LIQUID PROTEIN SHAKE WITHIN 30 MINUTES OF WORKING OUT!!!
This is when your body is starving for protein. Try to get 50g of liquid protein.
If you eat solid instead, it won't get absorbed as quickly or easily.
DO EAT A GOOD MEAL WITHIN AN HOUR OF WORKING OUT.
You may be full from drinking the cranberry juice after the workout, then the protein shake, but
now you should add in your complex carbs such as brown rice, oatmeal,
possibly pasta.

Dude when you bulk you do not cycle carbs. How will you grow on 6-8 small meals? Large ones... Ps regular meals do not increase metabolism it only allows you to eat more. If I could get in 500g carbs, 500g protein and 120g fat in one meal I would...

What work do you do?

Bud read above that post now thats a bulk me up quick diet plan. The other post was info on what not to eat and what to eat. ignore the 6 small meals thats for cutting.

Bro u need to stop cutting and pasting cookie cutter diets from other sites...your bulk me up quick plan isn't that great at all.

Dj, bro view the off topic thread.