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:
1/3 cup CoCo wheats hot cereal (made with 1 cup skim milk)
1 cup strawberry/orange/banana juice
PWO shake: 40g Premium Nutrition Whey-Vantage powder, mixed w/water
Sandwich made with 3 slices each of deli ham and turkey, cheddar cheese, onion and mustard with whole wheat bread
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
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,
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.
^^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 :)
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?
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 .
OK - here's a diet I came up with. Any input would be appreciated:
3 jumbo eggs
.25 cup oatmeal
2 cups skim milk
2 scoops whey protein powder
1/4 lb. chicken breast
0.5 cup brown rice
Ham and turkey sandwich with cheddar cheese and onion on whole wheat bread
1/3 package Hamburger Helper with 1/3 lb. ground beef
1/2 can green beans
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?
Why skim milk ?
You might want to put in some carbs with that protein shake after your workout.
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.
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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