Ive noticed alot of you guys are trying to gain mass

[shortspanishguy]

I am 5'4'' and I weigh 162. This is the diet I use when I am bulking. It has been very effective for me and should be viewed as a primer. I am not looking for this diet to be bashed to hell by an "expert" on this forum. I have plenty formal education and most importantly experience to back up this diet. Here ya go, I hope it can help some of you guys.

Meal 1: Pro/Carb
8 Egg Whites, 1 Scoop Of whey Protein, 1 cup oatmeal
50g protein / 54g carbs / 5g fat

Meal 2: Pro/Fat
Lean Ground Beef, ¼ cup swiss cheese, green veggies
55g protein / 2g carbs / 20g fat

Meal 3: Pro/Carb
Chicken Breast, 1 and a half cup Brown Rice
55g protein / 84g carbs / 3g Fat
**Disclaimer: Meal 3 can be a pro/fat meal if you are ultra sensitive to carb intake.

Meal 4: Pro/Fat
2 Cans of Tuna, 1 Tbsp Full Fat Mayonnaise, Veggies
60g protein / 2g carbs / 13g Fat
Workout

Meal 5: PWO Nutrition
2 Scoops whey Protein / 80g of Dextrose
40g protein / 80g carbs / 0g fat

Meal 6: PPWO
Boneless Skinless Chicken Breast, ½ cup Brown Rice (Measured Uncooked)
50g protein / 70g carbs / 3g fat

Meal 7: Pro/Fat
Lean Protein of your choice, 2 Tbsp Natural Peanut Butter
50g protein / 5g carbs / 18g fat

Meal 8: Before Bed
3 Scoops of whey Protein, 1.5 Tbsp. Flax Seed Oil
60g protein / 3g carbs / 21g Fat

That turns into approximately 420 grams protein, 270 grams Carbs, and 83 grams of fat. This is roughly 3500 calories

 

[zerocool1]

My difficulty is due to the fact that I'm vegetarian.

 

[shortspanishguy]

Originally posted by: zerocool1
My difficulty is due to the fact that I'm vegetarian.

I wish I could help you but that would be very difficult to achieve "Big Gains".

 

[totalcommand]

Originally posted by: shortspanishguy
I am 5'4'' and I weigh 162. This is the diet I use when I am bulking. It has been very effective for me and should be viewed as a primer. I am not looking for this diet to be bashed to hell by an "expert" on this forum. I have plenty formal education and most importantly experience to back up this diet. Here ya go, I hope it can help some of you guys.

Meal 1: Pro/Carb
8 Egg Whites, 1 Scoop Of whey Protein, 1 cup oatmeal
50g protein / 54g carbs / 5g fat

Meal 2: Pro/Fat
Lean Ground Beef, ¼ cup swiss cheese, green veggies
55g protein / 2g carbs / 20g fat

Meal 3: Pro/Carb
Chicken Breast, 1 and a half cup Brown Rice
55g protein / 84g carbs / 3g Fat
**Disclaimer: Meal 3 can be a pro/fat meal if you are ultra sensitive to carb intake.

Meal 4: Pro/Fat
2 Cans of Tuna, 1 Tbsp Full Fat Mayonnaise, Veggies
60g protein / 2g carbs / 13g Fat
Workout

Meal 5: PWO Nutrition
2 Scoops whey Protein / 80g of Dextrose
40g protein / 80g carbs / 0g fat

Meal 6: PPWO
Boneless Skinless Chicken Breast, ½ cup Brown Rice (Measured Uncooked)
50g protein / 70g carbs / 3g fat

Meal 7: Pro/Fat
Lean Protein of your choice, 2 Tbsp Natural Peanut Butter
50g protein / 5g carbs / 18g fat

Meal 8: Before Bed
3 Scoops of whey Protein, 1.5 Tbsp. Flax Seed Oil
60g protein / 3g carbs / 21g Fat

That turns into approximately 420 grams protein, 270 grams Carbs, and 83 grams of fat. This is roughly 3500 calories

do you have a plan for people who can't fit 8 meals into their day? i.e. 8-5 job.

 

[shortspanishguy]

Originally posted by: totalcommand
do you have a plan for people who can't fit 8 meals into their day? i.e. 8-5 job.

I can try to work something up it will take some time which I am short on at the moment because of school and work. Can you bring a cooler to work with you? Are you allowed to eat whenever you please?

 

[Crescent13]

I'm 5'6", 125lbs, and pretty happy with myself. I look a bit skinny, but I don't think i'll eat 8 meals a day to try to gain mass.

 

[totalcommand]

Originally posted by: shortspanishguy

Originally posted by: totalcommand
do you have a plan for people who can't fit 8 meals into their day? i.e. 8-5 job.

I can try to work something up it will take some time which I am short on at the moment because of school and work. Can you bring a cooler to work with you? Are you allowed to eat whenever you please?

i haven't started my job yet, but most likely i'll be able to eat whenever. bringing a cooler may be possible (the lab may also have a fridge though). thanks much.

 

[flashbacck]

How do you find the time to prep all that food? In batches on the weekend or something?

 

[shortspanishguy]

Originally posted by: Crescent13
I'm 5'6", 125lbs, and pretty happy with myself. I look a bit skinny, but I don't think i'll eat 8 meals a day to try to gain mass.

Keep in mind this is for someone who is really looking to bulk up, not just gain 5 lbs. or look more muscular for the beach. Im glad you are happy with your body. I will be happy when I am a lean 170ish.

 

[RallyMaster]

5'8", 133 lbs and also happy with self. I don't eat to gain weight...I also don't exercise for muscle...it's more for the cardiovascular fitness.

 

[shortspanishguy]

Originally posted by: flashbacck
How do you find the time to prep all that food? In batches on the weekend or something?

I do lots of prep on the weekend or whenever I get time. The microwave is my friend.

 

[JulesMaximus]

Originally posted by: totalcommand

Originally posted by: shortspanishguy
I am 5'4'' and I weigh 162. This is the diet I use when I am bulking. It has been very effective for me and should be viewed as a primer. I am not looking for this diet to be bashed to hell by an "expert" on this forum. I have plenty formal education and most importantly experience to back up this diet. Here ya go, I hope it can help some of you guys.

Meal 1: Pro/Carb
8 Egg Whites, 1 Scoop Of whey Protein, 1 cup oatmeal
50g protein / 54g carbs / 5g fat

Meal 2: Pro/Fat
Lean Ground Beef, ¼ cup swiss cheese, green veggies
55g protein / 2g carbs / 20g fat

Meal 3: Pro/Carb
Chicken Breast, 1 and a half cup Brown Rice
55g protein / 84g carbs / 3g Fat
**Disclaimer: Meal 3 can be a pro/fat meal if you are ultra sensitive to carb intake.

Meal 4: Pro/Fat
2 Cans of Tuna, 1 Tbsp Full Fat Mayonnaise, Veggies
60g protein / 2g carbs / 13g Fat
Workout

Meal 5: PWO Nutrition
2 Scoops whey Protein / 80g of Dextrose
40g protein / 80g carbs / 0g fat

Meal 6: PPWO
Boneless Skinless Chicken Breast, ½ cup Brown Rice (Measured Uncooked)
50g protein / 70g carbs / 3g fat

Meal 7: Pro/Fat
Lean Protein of your choice, 2 Tbsp Natural Peanut Butter
50g protein / 5g carbs / 18g fat

Meal 8: Before Bed
3 Scoops of whey Protein, 1.5 Tbsp. Flax Seed Oil
60g protein / 3g carbs / 21g Fat

That turns into approximately 420 grams protein, 270 grams Carbs, and 83 grams of fat. This is roughly 3500 calories

do you have a plan for people who can't fit 8 meals into their day? i.e. 8-5 job.

Yes, quit your job. Duh.

 

[flashbacck]

I take it what's really important are the protein/carb/fat(g):body weight (lb) ratios?

 

[imported_electron]

I've always wanted to know what the diet of someone trying to bulk looks like. This is something I need to work on and this is a good guideline. My question is do you have to maintain this diet and 8 meals a day after you've acheived what you wanted or can you maintain and still workout with 3 meals a day later on after you've acheived the desired gains?

 

[shortspanishguy]

Originally posted by: flashbacck
I take it what's really important are the protein/carb/fat(g):body weight (lb) ratios?

Yes the macronutrients need to be in place. They would change if this were a cutting diet.

 

[HamburgerBoy]

Eight meals a day? lol, I usually eat two.

 

[Linux23]

Originally posted by: shortspanishguy

Originally posted by: flashbacck
How do you find the time to prep all that food? In batches on the weekend or something?

I do lots of prep on the weekend or whenever I get time. The microwave is my friend.

microwave chicken breast = yuck.

 

[shortspanishguy]

Originally posted by: electron
I've always wanted to know what the diet of someone trying to bulk looks like. This is something I need to work on and this is a good guideline. My question is do you have to maintain this diet and 8 meals a day after you've acheived what you wanted or can you maintain and still workout with 3 meals a day later on after you've acheived the desired gains?

This should help you.


Harris Benedict Formula for Calorie Calculations
?The Harris Benedict equation is a calorie formula using the variables of height, weight, age, and gender to calculate basal metabolic rate (BMR). This is more accurate than calculating calorie needs based on total body weight alone. The only factor it omits is lean body mass and thus the ratio of muscle-to-fat a body has. Remember, leaner bodies need more calories than less leaner ones. Therefore, this equation will be very accurate in all but the very muscular (Harris-Benedict will under-estimate calorie needs) and the very fat (Harris-Benedict will over-estimate calorie needs).?
That being said, there are is no concrete number of daily calorie intake your body needs, however using this formula will give you can idea of what you do need.

Harris Benedict Formula for Men
BMR = 66 + (13.7 X weight in kilos) + (5 X height in cm) - (6.8 X age in years)
Notes:
1 inch = 2.54 cm.
1 kilogram = 2.2 lbs.
Example of BMR
You are 25 years old
You are 6 feet tall
Your weight is 220 pounds
Your BMR is 66 + (1370) + (914) - (170) = 2180 calories

Harris Benedict Formula for Men - STEP 2
To determine your total daily calorie needs, now multiply your BMR by the appropriate activity factor, as follows:
If you are Sedentary - little or no exercise
Calorie-Calculation = BMR X 1.2
- If you are Lightly Active (light exercise/sports 1-3 days/week)
Calorie-Calculation = BMR X 1.375
- If you are Moderately Active (moderate exercise/sports 3-5 days/week)
Calorie-Calculation = BMR X 1.55
- If you are Very Active = BMR X 1.725 (hard exercise/sports 6-7 days/week)
Calorie-Calculation = BMR X 1.725
- If you are Extra Active (very hard daily exercise/sports & physical job or 2X day training)
Calorie-Calculation = BMR X 1.9

Total Calorie Needs Example
If you are lightly active, multiply your BMR (2180) by 1.375 = 2997
Your total daily calorie requirement is therefore 2997 calories.
This is the total number of calories you need in order to MAINTAIN your current weight.
If you want to gain body weight, you must consume more calories than you burn. One pound of body weight is roughly equivalent to 3500 calories, so eating an extra 500 calories per day will cause you to gain one pound a week.

 

[shortspanishguy]

Originally posted by: Linux23

Originally posted by: shortspanishguy

Originally posted by: flashbacck
How do you find the time to prep all that food? In batches on the weekend or something?

I do lots of prep on the weekend or whenever I get time. The microwave is my friend.

microwave chicken breast = yuck.

Its already been grilled. I just have to reheat it.

 

[shortspanishguy]

Originally posted by: HamburgerBoy
Eight meals a day? lol, I usually eat two.

0/10

 

[darkswordsman17]

420g of protein when starting near 160lbs? That seems kinda high, even for a body builder trying to put on mass.

I could swear that I've read getting too much protein is not beneficial to you. I seem to recall that when wanting to gain mass you want to get about 25% more grams of protein than you weigh in lbs (so for 160lbs it would be 200g) and that you want to get about twice as much carbs as protein.

The idea being that the carbs will work to push the protein into being used for muscle development. The higher carbs will function both as your energy source and to help fuel the production of muscle (since your cells need more energy to convert the protein into muscle).

Also, I would think that you should go heavier in carbs earlier in the day and taper that to a lower amount as the day progresses, with the opposite for protein.

 

[HamburgerBoy]

Originally posted by: shortspanishguy
0/10

Eh? I'm serious. Eight meals is way too much.

 

[batchusa]

Originally posted by: zerocool1
My difficulty is due to the fact that I'm vegetarian.

Same here, but I am a decent weight (5'11 168lbs). Just started lifting again and am taking protein powder.

I was really skinny for most of my life. I think my metabolism has finally slowed down a bit.

 

[Shame]

Screw that. Go on the "o" diet. Donuts... Ho Ho's... Doritos... Works like a charm! Although you may not want to have 8 "o" meals a day. I don't eat anything without an "o" in it and I am 6'3'' 195 lbs.

 

[kogase]

Originally posted by: HamburgerBoy

Originally posted by: shortspanishguy
0/10

Eh? I'm serious. Eight meals is way too much.

I'm gonna suppose you're wrong. I don't know much about nutrients, but you usually are. Wrong.