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Hey guys,

Here's my story. I like many of you who take up Rippetoe's program intend on getting bigger and stronger. I started working out in April but I have to admit I knew nothing about lifting then. I used to look at Men's Health websites and visit these websites which made bodybuilding look like a complicated case for which they provided crash courses till I reached this HEAVEN (sounds pretty filmy I know). Anyway, after reading up on the forum, I registered and asked about my problem in the teenage section of BB's forum.

http://forum.bodybuilding.com/showth...ghlight=ph0bia.

As you can see, my routine sucked. Now that I look at it I realise I just wasted time.

Then, I noticed where it would be better to post, so I made some changes to my initial program and posted in the Workout Program section. Here:

http://forum.bodybuilding.com/showth...ghlight=ph0bia.

Anyway, I switched gyms and began Rippetoe's program properly 2 weeks ago. I'm doing light cardio 2x20 mins a week at the moment.

My diet:

BREAKFAST
2 whole eggs and 2 eggs whites, fried - with a piece of brown bread
2 glasses of skimmed milk
1 cup oatmeal
Handful of Almonds

PRE-WORKOUT
1/2 cup oatmeal
1 serving ON 100% Whey Protein

POST-WORKOUT
2 servings ON 100% Whey Protein
1 glass of skimmed milk
40 - 100 g Dextrose

MEAL 1
Home-made meal
Orange juice

MEAL 2
Snack with vegetables

BEFORE BED
Cottage Cheese
Natural Peanut Butter
1 glass of skimmed milk

I am 5'10 and weigh 176 lbs now. I started off this program 7 weeks ago with this diet when I was weighing 162.8 lbs. In these 7 weeks my lifts aswell. Been noticing a gut appearing so I've added light cardio.

How does all of this look?

Personally I would get rid of the bread and almonds for breakfast. Eat the almonds later. Also eat the whole egg so you have 4 eggs. I have no idea what you call meal 1 & 2 are but with that given your probably to low on protein.

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The Fool say in his heart "There is no God"

Partially agree with Dr X on this. I would say keep the almonds and the bread. Hell eat them every hour for that matter. As for the rest of your diet, where's the protein? Where are the calories?

The right way to bulk. Here is the best advice I can give you. Go buy a kitchen timer that you can set to go off every 2 hrs. When you wake up, eat your 4 whole eggs, some bacon, whatever, just eat your breakfast. Then set that alarm to go off in two hours. When the timer goes off eat something some at least 30-40g of protein and a total of 600+ calories. Do this every two hours until you go to sleep.

If you are awake for at least 14 hours then that will allow for 7 meals and at the minimum 600 calories every 2 hours you are at just over 4000 calories and 210 grams of protein, which puts you way over what you are currently getting. Get that routine down and gradually start upping the calories and the protein and you will be where you need to be. Also before you go to bed no matter when your last meal was drink a good casein shake to help slow down the catabolic processes that start kicking in after not eating while you ae asleep.

Good luck

Alright I'll leave away the bread. But can I know why?

I don't mind eating almonds so I can eat them the whole day aswell.

I didn't give details about meal 1 beacause I belong to a South-Asian houshold and I doubt you guys would understand what a home-made meal for us is. Maybe? I'm not sure. Anyway, a home-made meal is usually something that consists of meat or chicken with tomato curry, we dip "roti/chappati" in it, which plays the role of a bread, to have it. Occassionally, there's "pulses" as well.

Meal 2 is a snack with 2 chicken patties fried with 2 cucumbers.

How many almonds should that be then?

I tried calculating my calorie intake for the day. As much as I could, the calorie intake it approximately 2560 calories. I didn't add meal 1 or 2. So you can expect it to increase.

About having the meals every 2 hours. Not two but I make it a point to have a meal every 2-3 hours strictly.

Eat as many as you want, I don't care. While bulking the idea is to eat as many calories as possible. When I bulk I easily consume 6000+ calories a day. But I need to eat 3500 calories just to maintain, so everyone's body is different. I would venture to say that 2600 calories is not enough. Basically, stick with eating every 2-3 hrs. Get 2g/lb of body weight in protein and try to eat at least 4000 calories a day. That will be a good start for you.

Ok, I'm f**king disappointed today.

My lifts are fine. They're increasing.

I'm strictly following the diet plan I listed before.

I tried my trousers which I got in April and they just didn't fit me. My waist has increased from 34 to 36!!! I met this person after 4 months and he passed a comment as well, "you seem to have become fat" WTF?! What wrong am I doing?

Well either you're having too many calories or too many of one thing...possibly high GI Carbs. The question is whether there is muscle with that fat also? Bulking for most results in some fat deposition but when 2 lbs of muscle come with 3 lbs of fat then it's getting out of hand.

You'll have to do more concrete planning. Figure out you calories. I've a feeling, like Dr. X said before, that you need more protein. Read the stickies and articles to come up with a plan. It may be just a drop in calories that is needed or it may be an adjustment in macronutrient ratios.

Drop the milk from your post workout shake. You could be just delaying the time the sugar and everything else gets absorbed, missing the post workout window, creating an insulin spike, and storing a bunch of carbs as fat. I can't prove this but it is the general consensus. When you're taking in 50-100g carbs pure dextrose you want to be sure your muscles are primed to take in nutrients and that you are delivering those nutrients as quick as possible.

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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.

um.. I really don't see the muscle. It's either that or it's the "2 lbs of muscle come with 3 lbs of fat" case.

My calories are 2546+.

Can you tell me how I can cut down on the carbs?

Everybody is different. That doesn't seem like a lot of calories and I have no real way of knowing if it's because of too many high GI carbs or not.

You probably are gaining some muscle underneath it all. Some people are "better" at putting on fat. Unfortunately I am not one of those people so you'd be better off reading the info of this site and waiting for someone more in the know of preventing so much fat gain while bulking. In general, I don't believe in the idea of "clean" bulking but that doesn't mean your supposed to put on huge amounts of fat.

If you eat a lot of white bread with your meals that could be a problem. Especially if it's not taken in with other low GI carbs and protein sources.

Naah, the only time I have bread it's the brown bread.

This is not being of great help