[Nowler.]

Bulking Diet Info by Nowler

Q. What does bulking mean?
A. Bulking means adding more muscle mass, In order to do this you must consume more calories than you are burning off per day, thus causing a ‘’calorie surplus’’ which will cause you to gain mass, some of which will be fat also but this is a controlled amount as long as the diet is clean!!

Q. Why do I have to eat 5-6 meals, can I not just eat 3-4 and make the portion size bigger?
A. No, The reason we eat 5-6 meals is too continuously give the body nutrients over a long space of time over the day, whereas if you were to decrease the meals frequency and increase the portion size that would in a nutshell cause you to gain more fat and deprive yourself of regular nutrients which will decrease the speed and quality of muscle gained.

Q. How much Carbohydrates, Protein and Fats should I eat?
A. For bulking the ratio of food consumption should be 60% Carbs, 30% Protein and 20% Fats. A common mistake made by newbie’s is eating lots of protein and neglecting their carbs. It is in fact carbs that supply the body’s preferred source of energy and if the body doesn’t have enough carbs it will then turn to protein for energy. NOTE: Muscle is protein, so the body turns to consume your hard earned muscle as energy.

Q. What are high Carbohydrate foods?
A. High Carbs are as follows but not limited too: Potatoes, Brown/White Rice, Oatmeal, Pasta, White/Brown Bread and Sweet Potatoes.

Q. What are high Protein foods?
A. High Protein foods are as follows but not limited to: Chicken, Turkey, Fish, Steak, Eggs and Cheese.

Q. What are high Essential Fatty foods?
A. Highly Essential Fatty foods are as follows but not limited too: Fish, Nuts, Peanut butter, Fish oil/Cod liver oil Supplements and Cheese.

Q. How important are Dietary fats?
A. Very important!! Nutrition is like a 3 legged stool. Each leg of the stool represents one of the basic macronutrients - protein, carbohydrates and fats, If your diet is deficient in any one of these, that "leg" will be too short and your stool will topple over. However, consuming sufficient amounts of each will ensure that your diet is balanced and your body will excel.
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Q. What Supplements are very beneficial?
A. The basic Supplements that can help greatly for someone looking to add muscle mass are as follows: Whey Protein Powder, Creatine, Multi Vitamins/Minerals and Fish/Cod liver Oil.

Q. If I’m taking all these Supplements does that mean I can afford to slack off on my diet?
A. Absolutely NOT!! They are called Supplements for a reason. If they were good enough to replace meals then they would be called Replacements, Not Supplements.

Q. How often should I eat?
A. You should eat every 3 hours to keep a constant supply of nutrients shuttling into the muscles. First meal upon waking and another every 3 hours thereafter, all dedicated bodybuilders actually wake up at night to eat another meal, adding one more meal to their diet.

Q. If I am trying to bulk up thus meaning consuming more calories than I’m burning would that mean that I should stop doing my cardio therefore reducing the amount of calories I burn?
A. No, look at it this way,(1) Because you are consuming more calories than you are burning in order to gain muscle mass you will also gain fat, so by ceasing cardio you keep gaining fat and (2) you need to keep your heart strong and healthy.

Q. How important is water?
A. When trying add muscle, the only thing most people are concerned about is the amount of protein they are consuming. Of course protein is not the only macronutrient, and total energy intake is most important, but people usually forget that. However, the one nutrient that most people rarely give any thought to is water. However, without water and the right fluids, your performance in the gym won't be anywhere close to what it should be. Water is the substance of life. Life can not exist without water. We must constantly be adding fresh water to our body in order to keep it properly hydrated. Water can be a miracle cure for many common ailments such as headaches, fatigue, joint pain, and much more. We can go for weeks without food, but only 3 days without water! (Continuing on next page)
The body is comprised of 80% water. Water makes up nearly 85 percent of your brain, about 80 percent of your blood and about 70 percent of your lean muscle. (Because there are a lot of tissues that have less water, the average is about 50 percent.).


Bulking Diet Template
Meal 1: 60% Carbs – 30% Protein – 20% Fats- Fruit – 2 Glasses of Water
Meal 2: 60% Carbs – 30% Protein – 20% Fats- Fruit – 2 Glasses of Water
Meal 3: 60% Carbs – 30% Protein – 20% Fats- Fruit – 2 Glasses of Water
Meal 4: 60% Carbs – 30% Protein – 20% Fats- Veg – 2 Glasses of Water
Meal 5: 60% Carbs – 30% Protein – 20% Fats- Veg – 2 Glasses of Water
Meal 6: 60% Carbs – 30% Protein – 20% Fats- Veg – 2 Glasses of Water

[Still An Athlete]

Excellent post Nowler. A good way to help determine your kcal needs is to actually start with your carbohydrates...

According to NSCA (Natl Strength and Conditioning Assoc), to add mass, one must consume .7g-3.0g of carbohydrate per kg of bodyweight every 3 hours.

Therefore, if someone ways 100kg, they should eat anywhere between 70g and 300g of carbohydrates at every meal.

So as an individual, start at the lower end of the spectrum and work your way up.

Once you determine your carbs, you should have a general idea of how much protein and fat you must consume also.

[Nowler.]

[TonyBuilder]

wow bravo!!!! good post!.

for example i always eat only 4 times a day but now im gonna try to eat 5-6 times a day!.

meal 1 = 5 eggs white+ 1 cup of cereal
meal 2= 10oz of turkey +1 cup of brown rice
meal 3 = 10z tuna +1 cup of brown rice+ protein bar
meal 4 =10z chiken +1 cup of brown rice +vegetables.
meal 5 = 10z tuna or chiken+vegetables
meal 6 = 5 eggs white +1 cup cereal


now i dont know about the meal 6!!! what should i be eating in the last meal ??? it is ok 5 eggs ?or anything else ?
any advice plz guys thx

[Caleb56]

[TonyBuilder]

That's what I meant! .... Ummm for the last meal what should I eat?? Any another thing

[Nowler.]

[TonyBuilder]

ok thx nowler!! and the rest of the guys.

soo do u guys think that im diet is good ? im not sure if this diet is cutting or bulking diet .... i always have one!

[Nowler.]

[TonyBuilder]

im saying that my diet!!! idk know what it is!!!!! like somethings i think is cutting and sometimes bulking! lol
but i guess is cutting cuz is like 1700 calories a day

[Nowler]

[Still An Athlete]

That's more like 2400 kcals.

And where are your fats?

[Nowler]

Get some dairy and more nuts in there

[Athlete]

Gonna have to disagree with you on the dairy nowler. Too much simple sugar for me. If I want cassein that bad, ill find a powder.

[Caleb56]

[TonyBuilder]

thats why i love this page!!! lol there is always GOOD opinions!!! and everyone has there own opinion!!!

soo ok now im eating instead of cereal = oatmeal

also some nuts!

what else should i put in my diet ???? or how to make it better

[Athlete]

What nuts are you eating? Preferably it should be raw cashews,raw almonds, or natural pb

And what are you trying to do bulk or cut?

[Athlete]

[Athlete]

Here's my updated bulking diet. Note: I'm a firm believer in not taking in a multitude of carbs when not neccescary. Excess glycogen will eventually store as fat, so after experimenting I've found what works best for me.

Meal 1
10 Egg Whites
1C (measured raw) Oatmeal
2 tbsp Natural PB

Meal 2
8oz (raw) chicken
2.5 oz (raw) wheat pasta
2 tbsp olive oil

Meal 3
50g whey
2 tbsp natural PB

Meal 4
Same as meal 2

Lift

Post Wkot
50g Whey Isolate
50g Simple Sugar (varies)

Meal 5
8oz Chicken
1oz Almonds
Green Beans

Meal 6
Same as meal 5

The source will of protein, fats, carbs, will vary... But daily I'm getting, approx, 350g protein 200g carbs (150 complex 50 simple) 100g fat

I know percentage wise this isn't "normal". But it is what works for me. I have plenty of energy in the gym and I'm steadily increasing in size.

Oh and that's right at 2900-3000 cals a day

[jstrong]

Doesn't matter what anybody else thinks it is what works for you that counts so if you are increasing in size, something is working!

[massive_shoulders]