Winter bulk diet.

[Kalel]

Just finished my first show. Went in at 153.8 at about 7-8%. Rebounded to 167 already. I want to do another show in about a year maybe. Gain as much as I can until then.




Add, change or remove anything you see fit I'm still new at making my own diets. Had a coach for the show.

 

[jameshundson]

Really nice diet plan, i personally like greek yogurt. Do you take any protein shakes?

 

[Slate23]

It looks like he takes 3 shakes a day. I like your diet plan but I would think that 2300 calories is still a little low for a bulk diet. And if you really want to gain as much as possible add a lot more fat to your diet. Calorie dense foods my brotha. And skip the egg whites. Whole, organic, omega 3 eggs is where its at. Healthy fats and awesome protein. It is literally the perfect bodybuilding food.

 

[Kalel]

Thanks guys. Yep like he said 3 shakes. And yea calories are a touch low but I focused more on the macros I guess and I do want to bulk but did purposely keep the fat lower. I just worked for 5 months for these abs lol

 

[vikingquest]

I'm in a bulk now. I'm shooting for 4,500 cals a day. Something good with a in Greek yogurt.. Allmax isoflex chocolate peanut butter! One scoop per cup. Its my little treat since I'm trying to keep it semi clean.

 

[Slate23]

Thanks guys. Yep like he said 3 shakes. And yea calories are a touch low but I focused more on the macros I guess and I do want to bulk but did purposely keep the fat lower. I just worked for 5 months for these abs lol

I understand about the abs. But the only way to get bigger is to eat BIG. And I think limiting the carbs will be better for the abs than limiting the fat will.

 

[warzonz13]

Gotta shoot for 4 to 5 thousand calories and I wouldn't worry about the fat as long as its healthy fats. The abs will be there when ya diet again. Gaining a little fat weight is a necessary part of bulking just don't over do it.

 

[xvvfacevvx]

The guy is 165lbs starting a 5k diet off the bat is foolish. He is smart by setting a standard and I am sure he will increase his kcal by 400-500 every few weeks if gains are not being made until he hits his sweet spot....

 

[jacked391]

:yeahthat: do like the idea of upping fat metabo eat that shit up then protein will be used to build the blocks.

 

[WTHagain1]

SERIES THREE Ep.#2 EAT BIG TO GET BIG with SUPERMUTANT Rich Piana - YouTube

eat like this and you'll be huge!

 

[Kalel]

The guy is 165lbs starting a 5k diet off the bat is foolish. He is smart by setting a standard and I am sure he will increase his kcal by 400-500 every few weeks if gains are not being made until he hits his sweet spot....

Exactly. No reason to go full blown, I'm rebounding quickly I don't want to start shoving that much in just to retain a bunch of fat. If I stop going up or start plateauing I'll make some minor changes.

 

[Kalel]

SERIES THREE Ep.#2 EAT BIG TO GET BIG with SUPERMUTANT Rich Piana - YouTube
eat like this and you'll be huge!

I love rich piana but that was one of the least
Informative videos I've ever watched lol.

 

[WTHagain1]

I love rich piana but that was one of the least
Informative videos I've ever watched lol.

It was about eating a lot food man. What's not to get?

 

[Kalel]

I mean. I get that. But he's like idk I eat some rice and chicken or pork whatever I feel like. Detailed rich. Detailed

 

[WTHagain1]

Well I never wrote down my food or logged it and I did fine gaining size. Not so many years ago I was a 150lb runner and now I'm 242lbs. And no I'm not fat, you just gotta force it down.

 

[Enigmatic707]

the guy is 165lbs starting a 5k diet off the bat is foolish. He is smart by setting a standard and i am sure he will increase his kcal by 400-500 every few weeks if gains are not being made until he hits his sweet spot....

x2

 

[Kalel]

I changed this a bit.

55 grams fat
292 grams carbs
291 grams protein
2752 calories

Probably going to need to up calories for sure but it's a good start.

Big changes came with the timing of protein (adding a preworkout scoop) and an intraworkout carb (highly branched cyclic dextrin)

 

[WTHagain1]

Put EVOO on anything you can. Plenty of healthy fat calories there.

 

[chrisr116]

Like ojs from Alinboard said once, and I remember it...you gotta eat for the weight you want to be, not for the weight you are now. I guess that goes for both cutting and bulking.

 

[usmcmuscleman]

Gotta eat big to get big. But try to maintain a 85% clean diet