Bulk diet/routine critique.

Discussion in 'Fitness & Nutrition' started by Thought Thinker, Aug 25, 2007.

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  1. Thought Thinker

    Thought Thinker Circling the drain.

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    I'm 26, about 5'9 and pretty skinny (around 140 after a small initial cut to get rid of some fat). I started off getting set on a routine, leaned out, and now I'm focusing on both my routine and diet. My obvious goal is to bulk, and gain as much LBM as possible. In a perfect world I'd like to gain about 25 pounds. So here is my diet. Even though I have 3 shakes listed in there, I honestly try to eat whole foods as much as I can. So in a day I might have two shakes. Usually one post workout, and a casein one before bed.

    Starting off with my diet.

    Wake up about
    7:00a.m. Meal #1 – Oatmeal, couple pieces of small fruits. On the weekend eggs, whole grain toast, or protein pancakes, and fruit.

    Get to school around
    8:00a.m.

    At school, 10:15a.m.
    Meal #2 - Oatmeal, couple pieces of small fruits. On the weekend eggs, whole grain toast, or protein pancakes, and fruit, or Chicken breast(s), salad, veggies, brown rice.

    While at school,
    11:30a.m.
    Meal #3 – Half of a homemade protein bar.

    Still at school,
    1:30p.m.
    Meal #4 – Chicken breast(s), salad, veggies, brown rice.

    Home,
    3:45p.m.
    Meal #4 – Pre-Workout Shake.

    Home, 4:15 or 4:30p.m.
    Workout.

    Home,
    5:00p.m. or 5:15p.m.
    Meal #5 – Post-Workout shake.


    Home, 6:30p.m. or 6:45p.m.
    Meal #6 – Some sort of beef, brown rice, salad, veggies, small amount of fruit.

    Home,
    9:15p.m.
    Meal #6 Casein shake, half a homemade protein bar

    Sleep,
    9:30p.m. or 10p.m.



    Now for my routine, I'm doing a pretty simple push/pull routine of almost all compound lifts/exercises since I'm bulking. I do a little isolation on abs/calfs but that's about it. I also try to rest as much as possible.

    I start of with dynamic stretching, basically spend about 10 minutes, warm up, and go through each muscle group. Then I finish with some static stretching.

    Workout A = Push:
    -Squats
    -Lunges
    -Bench Press
    -Military Press
    -Close Grip Bench
    -Tricep Extensions

    Workout B = Pull:
    -Deadlifts
    -Leg Curls
    -Bent Over Barbell Rows
    -Pullups or Lat Pulldowns
    -Dumbbell Curls

    Split and reps/sets:
    M: Workout A - 2 sets of 8-12 reps.
    W: Workout B - 2 sets of 8-12 reps.
    F: Workout A - 4 sets of 4-6 reps.
    M: Workout B - 4 sets of 4-6 reps.

    Any help or suggestions are appreciated.
     
  2. JeffMerr

    JeffMerr Guest

    How many calories is that?
     
  3. Thought Thinker

    Thought Thinker Circling the drain.

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    Give or take around 4/4.5k.
    I was consuming about 2.5k/3k before that, and it's working nicely so far.

    Just trying to see if anyone would tweak anything.
    Any advice is good advice.

    I generally try to get around 500kcal per meal, with about 25g-30g of protein.
     
  4. Mitchj

    Mitchj OT Supporter

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    Proberbly a bit too many calories. I made decent gains on 3000/3500.
     
  5. Thought Thinker

    Thought Thinker Circling the drain.

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    So speaking logically, should I maybe cut portion sizes down until my gains slow down, then bump it up accordingly.

    No point in consuming more food than I can utilize at one time right. I know I will eventually plateau intake wise, and I will have to increase what I'm eating then. I should cut back for myself now, because it's already pretty hard to get all that food in me (ecto by definition).

    Thanks for the heads up. Makes sense.
    I tend to over think things a lot and end up missing little things like that.
     
  6. Mitchj

    Mitchj OT Supporter

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    From various articles i have read, you only need enough calories to actually repair the muscle damage you have caused, and possibly some additional calories to allow muscle growth.

    But there is a point were you were feeding in excess calories, and you are not actually growing lean body mass. It is just going to fat. You need to work that point out for yourself, but for someone your size, i bet your maintainance for a moderate level of activity is 2500, and 3200-3500 would be good gain, with some bodyfat level.
     
  7. Sims.0

    Sims.0 New Member

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    Not sure what your putting in those shakes but that diet is nowhere in the vicinity of 4500 cals.
     
  8. Thought Thinker

    Thought Thinker Circling the drain.

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    I use about 20oz of whole milk.
    Couple scoops of ON Whey.
    A cup or so of crushed oats.
    Big scoop of pb.
    Flaxseed.

    It's pretty thick, but the shake alone is near 450-500kcal.

    Also, if you saw, I said that each meal I try to get around 500kcal.
    My homemade protein bars are also high calorie/protein.

    So yeah, it is near that.
     
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