As I'm new here (although not new to the iron) I didn't want to come into your 'home' empty handed. So, I wanted to post a bulking diet of my design that hopefully some will find useful. The diet focuses not only on macronutrient ratios but more importantly IMO the timing of these nutrients and the sources from which they come.
Personally, I work out at 5 am*. I am fresh, motivated and the gym is fairly all mine at that hour. The diet works around a morning workout, so you may have to readjust, your mileage may vary.
* I should add that I'm up at 3:30 AM so I can get a black coffee in me and cook my first meal to be eaten at 4:00 AM.
I didn't provide exact foods to eat as is commonly done. What I have done is provide a caloric road map for you. Obviously, the choices should be the logical ones: lean proteins, complex (mostly) carbohydrates and healthy fats/oils. One exception to this being post workout (simple carb powders and quick acting whey). The diet has a macronutrient profile of 60% carbs, 25% protein and 15% fat. Some may argue that the protein is low(ish) and although I agree to an extent, at 5,000 calories a day, that's 1,250 calories (300+ grams of protein) so, I think it's adequate. You'll be downing LOTS of brown rice, sweet potatoes, wheat pasta and OATMEAL to get those carbs in! I also prefer cream of rice/wheat at nighttime.
I've provided diets in the same 60-25-15 ratios and proportions for diets at 3,500 to 5,000, so you can start at the lower end and work your way up another 500 calories every two weeks or so. I've used this with much success and I'm sure you will too. I'd keep moderate cardio (1/2 hour every other day - or every day if you'd like) just for balance. You won't get fat, and in fact, I and others I've put on this have even lost fat! You may be surprised! You'll notice a BIG increase in strength once your muscles and system get charged up with those massive amounts of stored energy in the form of glycogen. More strength to push numbers and GROW!
Have a look and a go at it if you're so inclined to do so. It's great to be here and thanks for reading!
TGR
Personally, I work out at 5 am*. I am fresh, motivated and the gym is fairly all mine at that hour. The diet works around a morning workout, so you may have to readjust, your mileage may vary.
* I should add that I'm up at 3:30 AM so I can get a black coffee in me and cook my first meal to be eaten at 4:00 AM.
I didn't provide exact foods to eat as is commonly done. What I have done is provide a caloric road map for you. Obviously, the choices should be the logical ones: lean proteins, complex (mostly) carbohydrates and healthy fats/oils. One exception to this being post workout (simple carb powders and quick acting whey). The diet has a macronutrient profile of 60% carbs, 25% protein and 15% fat. Some may argue that the protein is low(ish) and although I agree to an extent, at 5,000 calories a day, that's 1,250 calories (300+ grams of protein) so, I think it's adequate. You'll be downing LOTS of brown rice, sweet potatoes, wheat pasta and OATMEAL to get those carbs in! I also prefer cream of rice/wheat at nighttime.
I've provided diets in the same 60-25-15 ratios and proportions for diets at 3,500 to 5,000, so you can start at the lower end and work your way up another 500 calories every two weeks or so. I've used this with much success and I'm sure you will too. I'd keep moderate cardio (1/2 hour every other day - or every day if you'd like) just for balance. You won't get fat, and in fact, I and others I've put on this have even lost fat! You may be surprised! You'll notice a BIG increase in strength once your muscles and system get charged up with those massive amounts of stored energy in the form of glycogen. More strength to push numbers and GROW!
Have a look and a go at it if you're so inclined to do so. It's great to be here and thanks for reading!
TGR
Last edited:
