That's my diet for bulking, I'm 18 years old, 174 cm tall, or about 5 feet 9/10 inches, and I weight 65 kg, or about 140 pounds. I found in a great book I bought guidelines for diets, and in my weight range it said 2400 calories, with 240 grams protein, 180 grams carbs and 60 grams fat per day. The diet is perfect as I see it, except I have something like 2231 calories, which isn't quite 2400, and that's why I wanted to know if that's significant and if there's anything easy to get and no supplements that will give me the extra calories, preferably with no protein or carbs, but a little fat wouldn't be bad. Also what do you think in general about the diet?
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Sport Perfect bulk diet
- Thread starter ricardo222222
- Start date
Sport Fitness
That looks like a good diet program. The only thing that seems to be missing is green vegetables, maybe replace some of the rice or pasta with some veges. Remember to mix your meals up a bit after a few weeks so you dont get bored and quit the diet. I think your calorie count will be fine, some protein powder with your milk would easily bring you up to 2400, although you said you dont want to increase protein intake.
If you want to gain weight you need a surplus.
It's a surplus, I think, it's just 169 calories less than what I'm supposed to get to bulk up, though some foods I eat probably have a little more than the table says, so it will probably level up. I was thinking about green veggies, and wanted to know which good ones can I get?
Lets ROCK with some good suggestions for the young man!
ROOT VEGETABLES: beets, sweat potatoes, yams
GREEN VEGETABLES: asparagus, broccoli, brussel sprouts, cucumber, field greens, mixed salad greens, green beans, romaine lettuce, snap peas, and spinach
OTHER VEGETABLES: bell peppers, carrots, celery, eggplant, mushrooms, soybeans, squash, tomatoes, organic (low sodium) vegetable soup (be careful in the selection).
○ Try eating 5 to 6 smaller meals during the day
But if your lifestyle will prevent eating frequently, do not get all upset. The main issue is getting your calories and nutrition for the day.
○ Balance your meals out during the day so in one day you have a mix of Protein, Carbohydrate and good Fats
○ Drink lots of water during the day and before, during and after exercise
○ Simple Carb Examples: (Various fruit) Grapefruit, Watermelon, Cantaloupe, Strawberries, Oranges, Apples, Pineapple, etc
○ Complex Carb Examples: Whole Wheat Pita Bread, Oatmeal, Long Grain Brown Rice, Brown Pasta, Malto-Meal (Plain, whole
wheat),etc
Difference between Brown and White Rice:
There is no difference between them until the milling process removes the outer husk layer leaving a bright white kernal.
Brown Rice simply is rice with the outer natural husk still attached.
IMO and from what I have read, the husk contains most of the nutrients, fiber, and bran. Therefore Brown Rice is slightly more nutrient dense than White Rice. The Carbohydrate content between brown and white rice are "virtually" the same. I have seen different reports on the GI score between Brown and White Rice. But overall Brown Rice tends to get the lower score than white rice (50, 69, respectively).
○ Good Protein Examples: White or Dark Tuna, Chicken Breast, Lean Turkey, Lean Ham, Very lean Beef, Quality Whey Protein Powder, etc
And, I add Bison to this list.
○ Good Fats Examples: Natural Peanut Butter, Avocados, Various Nuts, Flax Seed, Fish Oils.
○ Dietary Fiber: Whole Grains (Bran), Some fruits (like Apples), and vegetables, nuts and seeds
And, I will provide cereal suggestions:
1. Steel Cut Oats, Old Fashioned Cut Oats, and Regular Cut Oats (quick cook type), in large containers.
2. Various types of Go Lean Kashi cereals.
3. Fiber-One. (60 calories per 1/2 Cup, and source of fiber)
4. Grape Nuts
GRAPE-NUTS:
Ingredients: WHOLE GRAIN WHEAT FLOUR, WHEAT FLOUR, MALTED BARLEY FLOUR, SALT, DRIED YEAST, SOY LECITHIN. VITAMINS AND MINERALS: REDUCED IRON, NIACINAMIDE, ZINC OXIDE (SOURCE OF ZINC), VITAMIN B6, VITAMIN A PALMITATE, RIBOFLAVIN (VITAMIN B2), THIAMIN MONONITRATE (VITAMIN B1), FOLIC ACID, VITAMIN B12, VITAMIN D.
Its devoid of any "added in" sugars, and from what I have read on Lecithin, this is used in many bread products for various reasons, and isnt a bad ingredient.
5. Shredded Wheat and Shredded Wheat and Bran: (NOT SUGAR TOPPED)
POST SHREDDED WHEAT ORIGINAL SPOON SIZE
Ingredients: WHOLE GRAIN WHEAT
TO PRESERVE THE NATURAL WHEAT FLAVOR, BHT IS ADDED TO THE PACKAGING MATERIAL--If you dont like perservatives, dont select this one
==========================================================
Post Shredded Wheat and Bran
Ingredients: WHOLE GRAIN WHEAT AND WHEAT BRAN.
TO PRESERVE THE NATURAL WHEAT FLAVOR, BHT IS ADDED TO THE PACKAGING MATERIAL. If you dont like perservatives, dont select this one
Both are devoid of any "added in" sugars.
Alpen No Sugar Added Cereal
Serving size: 2/3 cup servings per container:7
calories:200
total fat:3g
sodium:30mg
potassium: 250mg
total carbohydrate:40g
sugars:7g (mostly from raisins)
protein:7g
Ingredients: rolled oats, whole wheat, raisins, pearled barley, roasted hazelnuts, skim milk powder, whey powder, sliced almonds, malt extract. 14 ounce box
This naturally delicious swiss style cereal has no added sugar or salt and is very low fat. A combination of oats, wheat, barley with raisins and roasted hazelnuts and almonds makes this a healthy alternative for your morning meal.
Hope this helps my young friend.
Best wishes in all that you do in life and within fitness,
Chillen
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Thanks for that guide, looking forward to implementing some of the suggestions.
Thanks for that guide, looking forward to implementing some of the suggestions.
What are you doing for weight training? I must have missed this if you had posted it in another thread.
Again, glad to assist you.
Chillen
That's my diet for bulking, I'm 18 years old, 174 cm tall, or about 5 feet 9/10 inches, and I weight 65 kg, or about 140 pounds. I found in a great book I bought guidelines for diets, and in my weight range it said 2400 calories, with 240 grams protein, 180 grams carbs and 60 grams fat per day.
If you only weight 140 lbs, why would need so much protein - i.e 240 grams protein ?
For most average gym rats following traditional diets, in your case, 140 grams should be more than enough to meet your needs IMO.
The diet is perfect as I see it, except I have something like 2231 calories, which isn't quite 2400, and that's why I wanted to know if that's significant and if there's anything easy to get and no supplements that will give me the extra calories, preferably with no protein or carbs, but a little fat wouldn't be bad. Also what do you think in general about the diet?
First ot all, you have to understand that 2,400 is only a rough estimate at best...don't assume it is a 100% accurate number for your particular circumstances. In that context, don't sweat it if you only take in 2231 - it's only a shortfall of less than 10%. Don't worry about it.
And as far as wanting to get up closer to 2,400, all you have to do is eat some more...even if you go over by 10% or so.
Again, it's not a big deal.....don't worry about it
Hey, everything I'm doing I got from this book:
I didn't buy it, I downloaded it, and it seems really great. Here's the link, I uploaded it, it's only 3MB:
I'm going to start some day this week when I have all the food bought and ready, in the book you can see the weight training program I'm doing, which is 8 weeks of weights, then 2 weeks of high rep weight training and finally 2 weeks (or 4, I can't remember now) of fat burning with moderate lifting. The problem I HAD with that book is the diet is full of Myoplex meals, Udo's, creatine, vitamins, etc., and I can't have them because my parents won't buy them (no way of changing this, zero chance). So I teaked with FitDay software and some of Chillen's ideas for veggies and so on. BUT, a very important part of the plan I had made in the first post was the Mozzarella Cheese with no fat, the problem is the best I can find is other types of cheese with at least 12.5% of fat, which really doesn't cut it for what the book says and what I want, as I get a lot (200g) of cheese per day. So now I'm stuck, as I need something like the cheese, with more than 60 grams of protein, less than 10 of carbs and a max of 1 or 2 of fat, preferably non, and about 300 calories, any ideas? It can be multiple stuff, but no fancy expensive stuff or supplements please.
Edit: I finally have everything in place, just a question, is 90 grams of fat too much? Protein was left at 247 grams and carbs at 182 grams
I didn't buy it, I downloaded it, and it seems really great. Here's the link, I uploaded it, it's only 3MB:
I'm going to start some day this week when I have all the food bought and ready, in the book you can see the weight training program I'm doing, which is 8 weeks of weights, then 2 weeks of high rep weight training and finally 2 weeks (or 4, I can't remember now) of fat burning with moderate lifting. The problem I HAD with that book is the diet is full of Myoplex meals, Udo's, creatine, vitamins, etc., and I can't have them because my parents won't buy them (no way of changing this, zero chance). So I teaked with FitDay software and some of Chillen's ideas for veggies and so on. BUT, a very important part of the plan I had made in the first post was the Mozzarella Cheese with no fat, the problem is the best I can find is other types of cheese with at least 12.5% of fat, which really doesn't cut it for what the book says and what I want, as I get a lot (200g) of cheese per day. So now I'm stuck, as I need something like the cheese, with more than 60 grams of protein, less than 10 of carbs and a max of 1 or 2 of fat, preferably non, and about 300 calories, any ideas? It can be multiple stuff, but no fancy expensive stuff or supplements please.
Edit: I finally have everything in place, just a question, is 90 grams of fat too much? Protein was left at 247 grams and carbs at 182 grams
Last edited:
That's my diet for bulking, I'm 18 years old, 174 cm tall, or about 5 feet 9/10 inches, and I weight 65 kg, or about 140 pounds. I found in a great book I bought guidelines for diets, and in my weight range it said 2400 calories, with 240 grams protein, 180 grams carbs and 60 grams fat per day. The diet is perfect as I see it, except I have something like 2231 calories, which isn't quite 2400, and that's why I wanted to know if that's significant and if there's anything easy to get and no supplements that will give me the extra calories, preferably with no protein or carbs, but a little fat wouldn't be bad. Also what do you think in general about the diet?[/QUOTE]
dude, im 17, and im gettin almost 5000 to 6000 calories a day eating and drinking two weight gain shakes morning and night. about 400 grams protein, and 500 carbs a day. ive gained about 25 lbs in a little more than two months, and its legit wieght too. my strength has shot through the roof. im 6 foot 1 and went from 185 lbs to now i am 213 on a good day. up the calories man, the are gunna be your body's main source to gaining weight. take good supplements too. krealkylyn i recommend, some type of preworkout formula, and post workout formula. i also just started a test booster called p6 by cellucor, and has been working great so far for the first week.
dude, im 17, and im gettin almost 5000 to 6000 calories a day eating and drinking two weight gain shakes morning and night. about 400 grams protein, and 500 carbs a day. ive gained about 25 lbs in a little more than two months, and its legit wieght too. my strength has shot through the roof. im 6 foot 1 and went from 185 lbs to now i am 213 on a good day. up the calories man, the are gunna be your body's main source to gaining weight. take good supplements too. krealkylyn i recommend, some type of preworkout formula, and post workout formula. i also just started a test booster called p6 by cellucor, and has been working great so far for the first week.