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Beginning diet to bulk - advice sought

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Old 01-12-2009, 04:54 PM   #1
dt451
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Default Beginning diet to bulk - advice sought

Hello all, I am new to this board, and relatively new to weight training. I am a 23 yr. old male, 6'0" and 154 lbs, looking to bulk up a bit. Not looking to get super ripped or anything, but my goal is to add 20-25 lbs. and be less of a scrawny biotch. I have been on a weight training program for 2 1/2 months now (3-4 days a week, fairly intense workouts), and have gained 6 lbs. since I started. I enjoy working out, but I know that my diet is pretty crappy right now and needs to improve if I am to see real results. I read through a number of threads in this section, as well as the bulking section. I enjoyed all of the valuable information, but much of the scientific nutritional jargon i don't understand. What I do know is that I need to increase my daily caloric intake, including protein and carbs. Using the Harris-Benedict Formula, I calculated that I need 2,771 calories per day to maintain my weight. I just signed up at fitday.com, and will begin tracking my diet. I am looking to revamp my daily diet, and any advice that anyone has is much appreciated. Here is an example of a normal day for me:

Breakfast:
1/3 cup CoCo wheats hot cereal (made with 1 cup skim milk)
1 cup strawberry/orange/banana juice

Workout

PWO shake: 40g Premium Nutrition Whey-Vantage powder, mixed w/water

Lunch:
Sandwich made with 3 slices each of deli ham and turkey, cheddar cheese, onion and mustard with whole wheat bread
Banana

Meal at work:
Hot pockets / Lean Cuisine

Late evening meal:
Varies, but usually consists of either chicken and rice, 1/2 frozen pizza, or tuna sandwich
20g Whey Vantage powder mixed with 1 cup skim milk

Snacks:
Potato chips
Granola bars

I get 2,000-2,500 calories per day, 60-80g fat, 200-250g carbs, and 160-180g protein (although I will have a better idea of these numbers once I start tracking more vigilantly).

I am serious about wanting to bulk up, so I want to do my homework before starting a diet. Any advice would be much appreciated, as well as answers to the following questions:
How many calories per day should I shoot for?
I don't have much time at work to eat, and am looking to get away from the frozen dinners. I am considering just cooking up a bunch of lean meat at the beginning of the week, refrigerating it, and microwaving it for a quick meal at work. Is this a good idea?

Thanks in advance,
Dan
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Old 01-12-2009, 05:03 PM   #2
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You should try and get your protein to at least 240g for bulking. What i do is cook all of my meats Sunday night that would last me the whole week and just stick it in the refrigerator. Get some greens in your diet as well.
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Old 01-12-2009, 05:25 PM   #3
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^^veggies are super important...as are essential fats like olive oil, avocado's, natural peanut butter, almonds, walnuts, fish oil, yada yada....

unless that pizza has a half pound or more of meat on it...i wouldn't eat it more than once a week

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Old 01-14-2009, 10:31 PM   #4
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Thanks for the input. Had a question about deli meat - I usually eat about 4-6 slices a day in my lunchtime sandwich. I saw in the "What a Bodybuilder Eats" thread that deli meats aren't recommended. Why is this?
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Old 01-14-2009, 10:54 PM   #5
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Process meats tend to have lots of sodium . You can eat them , but it takes quite a bit more slices to get the quality protein a person would need.

I would do it sometimes for a change and after I weighed out my porton size I think i had to eat around 300g of turkey or something like that , can't remember the number .

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Old 01-14-2009, 11:41 PM   #6
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OK - here's a diet I came up with. Any input would be appreciated:

Breakfast:
3 jumbo eggs
.25 cup oatmeal
2 cups skim milk

Workout

PWO shake:
2 scoops whey protein powder

PPWO meal:
1/4 lb. chicken breast
0.5 cup brown rice

Meal #4:
Ham and turkey sandwich with cheddar cheese and onion on whole wheat bread
Banana

Meal #5:
1/3 package Hamburger Helper with 1/3 lb. ground beef
1/2 can green beans

Meal #6:
Tuna melt (5 oz tuna mixed with ranch dressing, cheddar cheese, whole wheat bread)
1 scoop whey protein powder

According to fitday.com, this would yield 3,191 calories, 111g fat, 271g carbs, and 278g protein. Not sure if this is an optimal ratio or not?

Thanks
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Old 01-15-2009, 12:18 AM   #7
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Why skim milk ?

You might want to put in some carbs with that protein shake after your workout.
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Old 01-15-2009, 09:31 PM   #8
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Do you mean why skim milk as opposed to 1 or 2%, or why milk in general? I am operating under the assumption that mixing my protein shake with milk will give me more protein than mixing it with just water. What about a bowl of oatmeal with my PWO shake to get some carbs?
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Old 01-15-2009, 10:37 PM   #9
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Quote:
Originally Posted by dt451 View Post
Do you mean why skim milk as opposed to 1 or 2%, or why milk in general? I am operating under the assumption that mixing my protein shake with milk will give me more protein than mixing it with just water. What about a bowl of oatmeal with my PWO shake to get some carbs?

The protein in milk is not that much (depending on how much milk your using), but yeah I was wondering why not 1% ,2% or even whole milk .

I would try to keep your pwo protein drink to water only . Milk will cause slower digesting and you want it as fast as possible. Milk is good to have in a shake before bed , IMO , or during the day when you want a slower release.
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Old 01-17-2009, 09:35 PM   #10
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That makes sense. I guess I said skim milk just because that's what I always buy, but it would make sense to get away from the fat free stuff if I am trying to put on some pounds.
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