Anyone got tips?

[freecopy]

Basal Metabolic Rate: 1848.33.
TDEE: moderate - 1848.33 x 1.55 = 2864.9
height 5ft 11.
bodyfat: 15%
weight: 75kg
i would like to bulk up, gain weight and alot of muscle.
i have never really been on a diet befor, but i try to eat the foods i have been told to eat
by my friends and gym members, i'll make a list of what i normally eat.


four days at work. (shift worker - 4 days on, 4 days off)

meal 1 (5am) - 2 peices of bacon, 2 eggs, 2 bits of toast.

meal 2 (9am) - half a chicken, 2 bits of bread / or leftover meat like sausages or steak or something.

meal 3 (1pm) - spaghetti bolognese

meal 4 (5:30pm) - protien shake

workout (7pm)

meal 5 (8:30 PM) - steak, sausages, potato / or chicken

sleeeeeeep.


four days off.

meal 1 - bacon and eggs, protien shake.

meal 2 - 2 chicken patties 2 bits of bread / chicken legs

workout

meal 3 - protien shake

meal 4 mc donalds

days off are hard to keep track of my diet as i just eat whatever i want ahah, usually consist of
chicken, steak, mcdonalds, protien shakes, bacon and eggs. alot of junk, i have read up on your post
and seen that your sample diets are nothing like mine so i guess i will need to change mine up quiet a bit.
if you could help me get my diet together that would be insane and would help me out alot.

Workouts:

monday: chest/tris
tuesday:back
wednesday:shoulders
thursday:legs
friday: bis/tris
saturday:rest

i try to keep to this workout schedual but its kind of hard sometimes been a shift worker,
some days i just wont go because i am exhausted from work as it gets very intense sometimes. alot of heavy work.

need help sorting out my diet befor i start a cycle :/

 

[Dleato]

to bulk up your going to put on fat, hands down.
The recommended intake for a bulking diet is 50 % carbs,40% protein, 10% fat (if i remember corectly).
Now i do think you can eat alot cleaner, while bulking you will be consuming alot of food and cholesterol can accumulate with the amount of meat, eggs and what not, so its bets to consume the leanest meat you can come across.Forget macca's, sausages, all that type of food is a thing in the past, you will now set yourself a traget, say lets start with 3 and a half thosand calories daily and you can slowely work your way up once you train yourself how to eat.
Your foods will be:
cottage chesse
chicken breasts
tuna
salmon
steak
turkey
all natural peanut butter
lima beans
brown rice
oats
advocados
all natural yogurt
nuts; almonds, brazils, pecan, walnut etc.
coliflower
brocoli
cabbage
spinach
squash
whole meal bread
sweet potato

These foods are all essential in a different way.Some will be your building foods, some will increase your natural testosterone, some will aid in promoting digesting enzymes, some will be your fuel food etc etc.
Diet to me is the most important part, or if not equal with training.If you want to do this rite do it rite, no cheating.Fast food and other hydrogen double bonds fatty foods will just slow circulation, ruen your gains and overall make you feel like shite!!
Make sure you aim for ~1 1/2-2grams of protein per pound of body weight daily, to start with.

As for training, your training 5 days out of 7, too much imo.You dont grow in the gym, you grow out of it.You need time to recover, and too much working out would just be pointless when trying to bulk as you will be burning many calories away.
I would stick to 4 days tops.Including deadifts and squats will aid in gowth alot, also in overall strength.I see you also have two tricep sessions in there?, the only muscle group you should work harder on is legs.

I would split your routine up like;
Monday: chest,tris,shoulders,
tues: break
weds: Legs
thurs: break
fri: Back,bis
sat: rest
sun rest:

If you like to keep a consistancy with your workouts you could either, add shoulders into sunday and make it an eod routine or you could have it how it is layed out and if you feel like use a weekend day to do sprints or some calve training.

 

[freecopy]

thanks heaps man! going down the shops soon
so i need to consume all of that in once day? or just most of it? need to make sure i get this diet working befor i start a first cycle, 3500 calories a day is hard to get to or na?

 

[Dleato]

ha!, na just the foods that you should be eating.But keep increasing your food sizes daily, or weekely.It will seem impossible at first but trust me, your body will adapt and you will be eating shit loads within a month of training your body how to eat.Im currently off diet atm, and im eating 3k easy a day without trying,it may of been hard at once stage but not anymore.

Some other tips, dont give up from seeing no results, dont eat your guts out for a week,step on the skale and give up because you see no progress, it simply dosent work like that.It takes time, and the more you doubt yourself the more you will make the process harder.Other than that, eat big,squat big, deadlift big, sleep well and you will get big!

 

[3J]

Basal Metabolic Rate: 1848.33.
TDEE: moderate - 1848.33 x 1.55 = 2864.9
height 5ft 11.
bodyfat: 15%
weight: 75kg
i would like to bulk up, gain weight and alot of muscle.
i have never really been on a diet befor, but i try to eat the foods i have been told to eat
by my friends and gym members, i'll make a list of what i normally eat.


four days at work. (shift worker - 4 days on, 4 days off)

meal 1 (5am) - 2 peices of bacon, 2 eggs, 2 bits of toast.
this is crap.. eat clean food.. bulking isn't an excuse to eat crap..
2 whole eggs 8 egg whites and 1 1/2 cup oats weighed raw
meal 2 (9am) - half a chicken, 2 bits of bread / or leftover meat like sausages or steak or something.
make that chicken breast.. at least 6oz cooked.. no more then 8oz
meal 3 (1pm) - spaghetti bolognese
crap.. where's the protein... use complex carbs
meal 4 (5:30pm) - protien shake
so all you have is a protein shake and go workout?? u think that's enough to fuel your body as your working out?? absolutely not!! 6oz of lean protein plus 50g carbs minimum!!! and complex carbs!!
workout (7pm)
add a protein shake plus a simple carb here.. 50/50
meal 5 (8:30 PM) - steak, sausages, potato / or chicken
drop the potatoes.. do the steak every time..
sleeeeeeep.


four days off.

meal 1 - bacon and eggs, protien shake.

meal 2 - 2 chicken patties 2 bits of bread / chicken legs

workout

meal 3 - protien shake

meal 4 mc donalds

days off are hard to keep track of my diet as i just eat whatever i want ahah, usually consist of
chicken, steak, mcdonalds, protien shakes, bacon and eggs. alot of junk, i have read up on your post
and seen that your sample diets are nothing like mine so i guess i will need to change mine up quiet a bit.
if you could help me get my diet together that would be insane and would help me out alot.

Workouts:

monday: chest/tris
tuesday:back
wednesday:shoulders
thursday:legs
friday: bis/tris
saturday:rest

i try to keep to this workout schedual but its kind of hard sometimes been a shift worker,
some days i just wont go because i am exhausted from work as it gets very intense sometimes. alot of heavy work.

need help sorting out my diet befor i start a cycle :/

on days off just do the same thing as days on but drop the shake and carbs pwo

 

[3J]

btw sorry it took me so long to get back to you.. iv been chin deep in clients and its been hard for me to keep up on the forum

 

[freecopy]

thanks 3j, helped alot. going to change my diet completely !!

 

[3J]

Any time my man

 

[CHIP WADOWSKI]

btw sorry it took me so long to get back to you.. iv been chin deep in clients and its been hard for me to keep up on the forum

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