BULKING DIET - source food help!

[HONGOGRIMES]

Hi, how are you, I hope you're fine. This time I'm not here to ask about training lol.
What I come to ask for is help with my diet because I want to continue with a clean bulk period because I am in a period of progressive overload training.
I am natural, weight 180 lbs and my height is 1.73cm, I have grown lately but I have gained fat (bf 18%), however I am going to continue in bulk because I think I need mass and it is part of the process as I was told in another post I need to gain muscle for ten years more hahah.
I know I have to eat a lot of protein, I'm currently eating between 200 and 300 g of protein (right now im eating whole eggs, yolks, chicken,beef,milk, whey pro, salmon), , what I need is advice about the sources of carbohydrates (one of my sources is bread, and a friend diet coach told me that that's shit) and fats that forum members use and if being a natural bodybuilder is better a low protocol carb-high fat or is better a high carb-low fat.
If you recommend me diet books I would also appreciate it because all this use is pal myfitness but I would be interested to know more than counting macros

 

[b-boy]

Hi, how are you, I hope you're fine. This time I'm not here to ask about training lol.
What I come to ask for is help with my diet because I want to continue with a clean bulk period because I am in a period of progressive overload training.
I am natural, weight 180 lbs and my height is 1.73cm, I have grown lately but I have gained fat (bf 18%), however I am going to continue in bulk because I think I need mass and it is part of the process as I was told in another post I need to gain muscle for ten years more hahah.
I know I have to eat a lot of protein, I'm currently eating between 200 and 300 g of protein (right now im eating whole eggs, yolks, chicken,beef,milk, whey pro, salmon), , what I need is advice about the sources of carbohydrates (one of my sources is bread, and a friend diet coach told me that that's shit) and fats that forum members use and if being a natural bodybuilder is better a low protocol carb-high fat or is better a high carb-low fat.
If you recommend me diet books I would also appreciate it because all this use is pal myfitness but I would be interested to know more than counting macros

How many calories are you currently consuming?

Book: Chris Aceto''s championship bodybuilding

My carb sources- sweet potatoes, red potatoes, oatmeal, brown rice (sometimes I do eat white rice), high fiber wraps,
Ezekiel bread.

Macro content of your diet is up to you but as a natural bodybuilder I would NEVER do an extremely low fat diet.

 

[HONGOGRIMES]

How many calories are you currently consuming?

Book: Chris Aceto''s championship bodybuilding

My carb sources- sweet potatoes, red potatoes, oatmeal, brown rice (sometimes I do eat white rice), high fiber wraps,
Ezekiel bread.

Macro content of your diet is up to you but as a natural bodybuilder I would NEVER do an extremely low fat diet.

1. 3000-3500 CALORIES AND 0 CARDIO
Thanks for the information! i try that high fiber wraps, i will read the book.

 

[Beti ona]

In your case, (bf 18%), I would lose fat before continuing to increase in volume.

As a cereal source, I only like oats.

If you need more calories, then just increase the fats.

For natty, it is a balancing game, only if you are a hard gainer with a fast metabolism, I would recommend high carbs with high fats.

 

[Alexender]

Carbs: Big Oats(No sugar)
Brown rice
potatoes
Fruits
Veggies

 

[HONGOGRIMES]

In your case, (bf 18%), I would lose fat before continuing to increase in volume.

As a cereal source, I only like oats.

If you need more calories, then just increase the fats.

For natty, it is a balancing game, only if you are a hard gainer with a fast metabolism, I would recommend high carbs with high fats.

4 MONTHS BECOME A BULK, IS NOT IT BETTER TO INCREASE A LITTLE MORE UNTIL CUTTING?

 

[USMuscle9403]

Get a Costco membership.

Carbs: Big ass cartons of oats, big ass bags of sweet potatoes, big ass bags of jasmine rice.

Your protein sources are fine.

Fats: extra virgin olive oil, macadamia nut oil, avocados and avocado oil, natural peanut butter, almonds, walnuts, pecans, etc.

Plenty of green and colorful veggies.

Learn how to cook.

Just start with an isocaloric ratio and adjust from there. Only you can figure out your insulin sensitivity, which foods agree with you and those that don't. Look up John Meadows on YouTube and watch some videos on diet. He used to post here, also, and gave tons of great guidance. Lots of great guys here to listen to. Just read, read, read.

 

[danieltx]

Bulking at 18% body fat will likely lead to you being disappointed with your results. There are a lot of factors that go in to it, but the leaner you are, the better quality gains you'll make. I recommend you cut down to at least 10-11% before bulking.

 

[HONGOGRIMES]

Bulking at 18% body fat will likely lead to you being disappointed with your results. There are a lot of factors that go in to it, but the leaner you are, the better quality gains you'll make. I recommend you cut down to at least 10-11% before bulking.

The problem that many naturals like me have is that when losing fat we lose liquid too and if we define it, we are left as shits. now I will pass a photo of how I am to see if I am in that percentage, but i need mass and I know my arms are crap seen from the front
https://ibb.co/nwCvDCM
https://ibb.co/1sswZwN
https://ibb.co/qj5yJzW
https://ibb.co/jGMFRqF

 

[HONGOGRIMES]

The problem that many naturals like me have is that when losing fat we lose liquid too and if we define it, we are left as shits. now I will pass a photo of how I am to see if I am in that percentage, but i need mass and I know my arms are crap seen from the front
https://ibb.co/nwCvDCM
https://ibb.co/1sswZwN
https://ibb.co/qj5yJzW
https://ibb.co/jGMFRqF

I think I'm going to do psmf
my recently diet now
2 pieces of bread
1 banana
1 yolk
1 kiwi
whey pro (3 scoop) + 250 ml skim milk
50 g lean ricotta
400-500 g chicken (distributed)
20 g cheese
rice 70 g
a little tomato
multivitamin pill
1 cereal bar
10 whole eggs
300 g sweet potato
brocoli some pieces
80 g oats

 

[Alexender]

I think I'm going to do psmf
my recently diet now
2 pieces of bread
1 banana
1 yolk
1 kiwi
whey pro (3 scoop) + 250 ml skim milk
50 g lean ricotta
400-500 g chicken (distributed)
20 g cheese
rice 70 g
a little tomato
multivitamin pill
1 cereal bar
10 whole eggs
300 g sweet potato
brocoli some pieces
80 g oats

Go for whole milk. Not much more expensive, but way better, More vitamin A and more vitamin D. More natural, More fats.

Good for you

 

[Beti ona]

4 MONTHS BECOME A BULK, IS NOT IT BETTER TO INCREASE A LITTLE MORE UNTIL CUTTING?

Not necessarily, I understand that we have the idea of 6-8 months of growth, and then, cut. But you do not needed more than 4 months to go overboard with your body fat, so cut, and start over.

 

[Beti ona]

The problem that many naturals like me have is that when losing fat we lose liquid too and if we define it, we are left as shits. now I will pass a photo of how I am to see if I am in that percentage, but i need mass and I know my arms are crap seen from the front
https://ibb.co/nwCvDCM
https://ibb.co/1sswZwN
https://ibb.co/qj5yJzW
https://ibb.co/jGMFRqF

I am natural, and I am in this for 15 years or more. The reality is this, you will never be big and lean like an athlete in gear. You can be big and strong (and fat) or be lean but small.

I made the mistake of wanting to make volume for too many years, thinking that cutting would have a lot of muscle mass. I was just a crazy delirious, OK, with clothes I looked big, but far from having an athletic look.

Try to lose all possible fat, that will take you to a different level of suffering and challenge, then you can start packing new muscle, after a cut, the first weeks are very productive. Your diet for bulk should probably be better, cleaner, obviously you does not have a super-metabolism, so, I should try a diet with more fats and some carbs in PWO.

At least, you seem to have a good shoulder width.

 

[HONGOGRIMES]

I am natural, and I am in this for 15 years or more. The reality is this, you will never be big and lean like an athlete in gear. You can be big and strong (and fat) or be lean but small.

I made the mistake of wanting to make volume for too many years, thinking that cutting would have a lot of muscle mass. I was just a crazy delirious, OK, with clothes I looked big, but far from having an athletic look.

Try to lose all possible fat, that will take you to a different level of suffering and challenge, then you can start packing new muscle, after a cut, the first weeks are very productive. Your diet for bulk should probably be better, cleaner, obviously you does not have a super-metabolism, so, I should try a diet with more fats and some carbs in PWO.

At least, you seem to have a good shoulder width.

If I know it, it's hard to recognize it, even more if genetics is not your strong point. How do you see how to continue with my diet and put one or two days of PSMF per week? What do you take out to make the bulk cleaner? gracias beti, veo tu canal en youtube...
saludos

 

[Beti ona]

Bro, do you know Spanish?

We can speak by private message, for me it is easier than in English.