Planning out my diet (Bulking, always bulking)

So my dissertation has just gone for proof reading, then will submit it for marking by friday... Huge weight off my shoulders (and in effect a huge weight off me, literally speaking).
I've been working on it non-stop, so gym took a real back seat... Also came off cycle around December. And when im buried in research i literally forget to eat, or am to deep to even step away from the pc and make food. All in all ive lost 8kg and a hell of a lot of strength. Started back at the gym last night and it was dismal. So seen as i now have the time i figured i'd plan out my diet properly in order to get back to my fighting weight asap.

So far this is what it looks like, still a bit rough and it doesnt include the small snacks i munch and some of the junk :dry:
And yes, i know there are a lot of shakes (tho i dont count the smoothie as a shake, seen as its mainly mushed up whole foods), but time is always a problem for me.
Also there are some veg in there, just not sure on amounts etc.

Tell me what you think, what i need to add and where. DJ, this is the easiest way to let you see my plan, been a while since we worked on a diet. I know you suggested 5000cal for me, any idea how to get it up

Meal Protein Carbs Fats Kj Cal
Breafast smoothie
50g raw whey 40 3.1 3.6 865 207
150g oats 15 93 10 2233 533
140g banana 1 31 0 506 121
120g low fat yoghurt 3.8 15 2.7 469 112
250ml fruit juice 3.3 19 0 396 94
dash of cinnamon
Meal 2
6 eggs (59g each, 3 yolks) 33 4 18 1128 269
Meal 3
250g chicken fillet 57 0 2.5 1151 275
20ml olive oil 0 0 18 670 160
200g brown rice cooked 5.2 42.6 1.8 928 221
Pre gym Shake
150g Futurelife 30 86 13 2600 620
50g raw whey 40 3.1 3.6 865 207
Dinner
200g chicken fillet/fish 46 0 2 921 220
140g brown rice (cooked) 3.6 30 1.3 650 155
Pre bed Shake
80g peanut butter (sugar free) 23 7.2 49 2240 535
50g raw whey 40 3.1 3.6 865 207

Total 340.9 337.1 129.1 16487 3936

If anything i tend to snack a lot in the evenings, sometimes fitting in a whole extra meal

k the totals didnt space nicely, sorry

Plan looks solid, only problem I see is maybe starting your calories too high, you're around 80kg right? Maybe start at 3200 and work your way up to 4000 2-3 weeks down the line and push that even further when your weight stalls

You won't be on cycle right? If you are then disregard what I just said

Actually closer to 75 at the moment ... But i have a metabolism like a furnace.

Damn a dissertation is a serious illness :lol: in that case then 4k might be a good starting point, how long will you bulking for? And when are you going on cycle again

Yeah, its a killer. 4 years of work, the culmination of 10 years of studying... All fitting into 80 pages of painstaking academic writing...

I will be gradually ramping up, as it'll take a week or two before i can get used to getting it all down.

Also like to add in up to a litre of full cream milk when im bulking, just throughout the day. Love those calories, haha.

Will prob give myself 2 months naturally to get back some strength and size, then cycle again
And the cycle im planning is 1280g supertest and 700 equi per week :whistle:

Hey Spike congrats!
I know the trials and tribulations you went through. Very few get the effort involved in dissertation writing... Where to from here?

My metabolism has slowed down some and I don't think it compared to yours, but I agree with the compost heap, I'd slowly increase calories weekly. Dont just jump into 1 million cals a day. A steady increase will mean that your body wont keep up with the adjustments, so you'll keep gaining.

As for when to cycle, don't set a time frame. Eat, Sleep, and Train hard, and when you get to round about where you were and things aren't happening consistently anymore then its time to cycle. With good muscle memory and dedication it takes a few months (2-4), but you get there.

Thanks Inja. Yeah will gradually ramp it up and judge the gains as they come.

My next move is joining a local practise and getting that up and running

cut down the peanut butter in the last meal to 40g and throw in another meal of 200g steak with some nuts. or have that before bed and then when you wake up in the night glug down the shake.

haha, when i wake up in the night?? Well i try not to.

That peanut butter too much?
Will try include some steak in where possible

bro do u not pee in the night?

Im not oom jack, my bladder and prostrate still hold water
But i go to bed late, so i can prob fit another meal in between dinner and bed.

But seriously on the peanut butter quantity? Too high? Because that amount mixes perfectly into my shake

its not to much but i would suggest just splitting it up a bit bud, 80of peanut butter is 40g of fats, so rather just split it up.i would also add in a whey and dextrose/glucose shake post work out then dinner an hour after that...

Fair point. But wouldnt know where to put the other 40g of peanut butter, short of adding a white bread carb bomb peanut butter sarmie pre workout. Got dextrose so can add the post workout

Breafast smoothie
50g raw whey 40 3.1 3.6 865 207
150g oats 15 93 10 2233 533
140g banana 1 31 0 506 121
120g low fat yoghurt 3.8 15 2.7 469 112
250ml fruit juice 3.3 19 0 396 94
dash of cinnamon
40g peanut butter
Meal 2
200g steak + 3 eggs
Meal 3
250g chicken fillet 57 0 2.5 1151 275
20ml olive oil 0 0 18 670 160
200g brown rice cooked 5.2 42.6 1.8 928 221
Pre gym Shake
150g Futurelife 30 86 13 2600 620
50g raw whey 40 3.1 3.6 865 207

post work out
50g whey
50g dextrose

Dinner
200g chicken fillet/fish 46 0 2 921 220
140g brown rice (cooked) 3.6 30 1.3 650 155
Pre bed Shake
40g peanut butter (sugar free) 23 7.2 49 2240 535
50g raw whey 40 3.1 3.6 865 207

try that rather.

Haha, i see what you did there Throw the peanut butter into my morning compost heap can try it.

And i wont lie, steak instead of so many eggs would be a nice change

So ive been back at gym for a week now. Diet is as above, but with 200g of steak with 3 eggs instead of the 6 eggs as meal 2. Goin well and i can aleady see myself fulling up. My starved and lazy muscles have been soaking up the nutrients.
Weight at the beginning of the week was 74.5 kg and this evening when i weighed in I was sitting at 77.4 kg
Everything is hurting, and my stamina is the worst affected. Strength on my first set is decent, but then it just fades to nothing. Fitness is shocking too. But im glad to see that my muscles have fulled up and hydrated nicely, enough to see a difference in the mirror.
Looking forwar to the next week

3 kgs in a week! Muscle memory! Well done man. Post some pics up!

Thats where im at now, after a 2 month plus layoff, diet non existant... one week back and eating like a king. Not bad, but far off where i was in october last year...

This is from last year



Heres to getting back there and beyond!

You can do it LOL

Eat bro Eat

Looking good bro! Have some karma, If I may ask, whats your goal weight?

My current weight is 77.5kg, the pics from november i was at 83kg. I think 90kg would be a good size for me, considering i have a size 30 waist, 1.79m... My build is naturally slight so a mass monster i'll never be, my strengths lie in conditioning and definition.

I'd like to say i,d be happy at 90kg, but we all know we will never be completely satisfied.
When i used to weigh 67kg i though 80kg would be all i'd ever need...

spike wrote: My current weight is 77.5kg, the pics from november i was at 83kg. I think 90kg would be a good size for me, considering i have a size 30 waist, 1.79m... My build is naturally slight so a mass monster i'll never be, my strengths lie in conditioning and definition.

I'd like to say i,d be happy at 90kg, but we all know we will never be completely satisfied.
When i used to weigh 67kg i though 80kg would be all i'd ever need...

Looking nice and lean bud, goodluck with the eating.

I remember when I started. All i wanted was to be over 60 kilo's. lol