Some last adjustments on my bulking diet

Australian_bloke · Oct 22, 2005

Hey guys

I've been working out for about 5 months now.
4 of them months I just worked out like a total newbie just using any machine.
1 of them months where I worked out every Monday, Tuesday and Friday with a proper workout plan.

I now have had a 1 month break because I was waiting for my holidays so that I would have time to get a diet properly worked out.

This is my workout plan: (Put it together with some MT members little while ago)

Squats
Bend over barbell row
Deadlift
Upright rows
Bench Press
Wide grip inclined bench press
Tricep pushdown
Bicep curls

The workout takes around about an hour every Monday, Tuesday and Friday.

This is what the workout did to me in exactly 1 month:

Starting this Monday, I will be changing it to Monday, Wednesday, Friday to let my muscles repair.

I am 16 years old still living at home, 5"11 weighing 55 kilos.

Have gained 2 kilos in the last couple of months and so I figured that i definitely needed to start a good bulking diet otherways it was not going to ever go anywhere with my high metabolism.

Ive been working on a diet the last week and I am just wondering if you guys could take a look at it and tell me what I need to improve on in the diet.

Breakfast shake: (7.00 am)

3 tablespoons protein whey in glass of water (40g whey)

156 calories, 35 gram protein, 1 gram carbs, 0.5 gram fat

Meal 1: (7.20 am)

Oatmeal
Glass of Orange Juice
2 boiled eggs
Pear

500 calories, 21 gram protein, 56 gram carbs, 12 grams fat

Meal 2: (10 am)

Banana
Home made protein bar

501 Calories, 21 gram protein, 61 gram carbs, 20 gram fat

Post Workout Shake: (12 pm)

3 scoops protein whey in a glass of water (40g whey)

156 calories, 35 gram protein, 1 gram carbs, 0.5 gram fat

Meal 3: (1 pm) (Post workout meal)

Half can salmon
Banana

241 Calories, 8 gram protein, 30 gram carbs, 6 fat

Meal 4: (3 pm)

Half can salmon
Home made protein bar

500 calories, 37 gram protein, 30 gram carbs, 26 gram fat

Meal 5: (6 pm)

Whatever mum makes for me
Usually always includes a couple of potatoes, veggies and always meat

Meal 6: (8 pm)

Home made protein bar

380 calories, 20 gram protein, 30 gram carbs, 20 gram fat

Meal 7: (10 pm)

Tub of yoghurt
Glass of milk with 1 scoop of protein whey
Kiwi fruit

450 calories, 27 grams protein, 25 gram carbs, 15 gram fat

Total 2883 calories, 204 gram protein, 234 gram carbs, 99 gram fat

I am just wondering if my PWO meal should have more calories and carbs or are the calories/carbs of the PWO shake and meal together high enough?

Also should I also cut down the calories, carbs and fat even more because I don't want to start gaining too much fat as summer is coming up really soon and I'll be having my top off a lot of the time

. Might add in some cardio every day/every second day like 15-30 minutes of skipping/swimming in summer.

Cheers,

Rick

Crowler · Oct 22, 2005

I want to congratulate you on your progress and your determination. You will do well with that attitude.

I only have a moment but what I see at first is that I believe you are figuring your calories incorrectly.

Protein and carbs are 4 calories per gram.
Fat is 9 calories per gram.

I think you may be overstating the number of calories you are getting.

eg;

Oatmeal
Glass of Orange Juice
2 boiled eggs
Pear

500 calories, 21 gram protein, 56 gram carbs, 12 grams fat

That would be 77 x 4 calories = 154

12 x 9 = 108

for a total of 262 calories unless I am misunderstanding something

CROWLER

Australian_bloke · Oct 23, 2005

I have calculated the calories by looking on the side of all the packets and I have a book with the amount of caloires, protein, carbs, fat of almost all foods.

Rick

Big A · Oct 23, 2005

Crowler said:
I only have a moment but what I see at first is that I believe you are figuring your calories incorrectly.

Protein and carbs are 4 calories per gram.
Fat is 9 calories per gram.

I think you may be overstating the number of calories you are getting.

eg;

Oatmeal
Glass of Orange Juice
2 boiled eggs
Pear

500 calories, 21 gram protein, 56 gram carbs, 12 grams fat

That would be 77 x 4 calories = 154

12 x 9 = 108

for a total of 262 calories unless I am misunderstanding something

CROWLER

Agreed.

Australian_bloke · Oct 23, 2005

I dont understand how you guys are getting these calculations...

Crowler · Oct 23, 2005

HI Australian Bloke.

Each gram of protein and carbs are 4 calories.

And each gram of fat has 9 calories.

So if something has 7 grams carbs 5 grams protein and 2 grams fat the total calories would be 66.

eg;

Oatmeal
Glass of Orange Juice
2 boiled eggs
Pear

500 calories, 21 gram protein, 56 gram carbs, 12 grams fat

That would be 77 x 4 calories = 154

12 x 9 = 108

for a total of 262 calories unless I am misunderstanding something

You see now?

CROWLER

Australian_bloke · Oct 24, 2005

Yeh I get you now.

What I had done is I had looked at the stats (dunno what you wanna call it...) of all the foods and added them.

This is what the breakfast looked like:

Oatmeal with milk
- 26 gram carbs
- 7.2 gram protein
- 6.8 gram fat
- 195 calories

Glass OJ
- 17 gram carbs
- < 1 gram protein
- < 1 gram fat
- 76 calories

2 boiled eggs
- 0 carbs
- 14 gram protein
- 6 gram fat
- 160 calories

Pear
- 13 gram carbs
- 0 gram protein
- 0 gram fat
- 69 calories

Total
- 43 gram carbs
- 21 gram protein
- 12.8 gram fat
- 431 calories

Rick

Tough Old Man · Nov 19, 2005

Australian_bloke said:
Yeh I get you now.

What I had done is I had looked at the stats (dunno what you wanna call it...) of all the foods and added them.

This is what the breakfast looked like:

Oatmeal with milk
- 26 gram carbs
- 7.2 gram protein
- 6.8 gram fat
- 195 calories

Glass OJ
- 17 gram carbs
- < 1 gram protein
- < 1 gram fat
- 76 calories

2 boiled eggs
- 0 carbs
- 14 gram protein
- 6 gram fat
- 160 calories

Pear
- 13 gram carbs
- 0 gram protein
- 0 gram fat
- 69 calories

Total
- 43 gram carbs
- 21 gram protein
- 12.8 gram fat
- 431 calories

Rick

I see several things wrong here. 1) 2 eggs have 10 grams of fat. Pear 13 grams of carbs equals 52 cal's.
Anyways I'd take in more leans meats as protein vs the shakes. A shake upon waking up is cool and one PWO is another good time. Also I'd up the protein and carbs just a little bit and cut the fats down a little. Try to make your diet more of a 40,40,20 ratio.
3000 calories would look like this and would work for you.
Protein 300 grams
carbs 300 grams
Fats 66 grams and try to make them good fats. EFA's
This may be hard at first so you may try it in a smaller amount and work up every week until you reach 3000 cals'.
Example; week 1 2500 cal, week 2 2750 cals, week 3 3000 cals