Example bulking diets

[King Fu]

Could someone post some example bulking diets for people who work 9-5?? I need some inspiration.

Most the diets i come across on the net seem to be for people who do nothing all day long and spend all day in the kitchen

[Rayza]

Check out this thread for quick, quality nutrition: http://www.affordablesupplements.co.uk/ns/forum_v2/topic.asp?TOPIC_ID=2435

Use these foods to conjure up your own diet. Don't bother copying someone else's - we all have different tastes.

Make sure the diet is bearable because it needs to last you a long time. I personally get about 230g of protein, 350g of carbs and 90g of fats if I recall correctly.

[King Fu]

thought i'd add to this the diet im currently setting up, as the one i had when i was training last was crap.

Is this one enough to bulk on?

7.30 am

1 scoop whey with 1 pint milk
2 weetabix with milk
1 slice of toast

10.30 am

sandwich
fruit

1pm
tuna (95g) + 1 tblsp natural yoghurt
1 small chicken breast
salad
yoghurt
1 pint of milk

3pm
fruit
1 pint of milk

6.30pm
1 small chicken breast
either 2 medium jacket potatoes with cheese
or 200g boild brown rice
or 350g boiled wholewheat pasta
mixed vegetables
low fat yoghurt 7g
1 pint of milk

8pm
2 weetabix
1 pint of milk

[Fred]

you dont have much in the way of fats

buy either flax oil, udos oil, rapeseed oil or olive oil

add it to shakes or juice

it will give you lots of good fats and calories

[alexp]

For my breakfast I usually stick a cup of oats, 1 pint of milk, 2 scoops of whey, a banana and a spoonful of peanut butter all into a blender. Then slurp that down with a few boiled eggs or some scrambled eggs. YUM!!!

[PikeKing]

thought i'd add to this the diet im currently setting up, as the one i had when i was training last was crap.

Is this one enough to bulk on?

7.30 am

1 scoop whey with 1 pint milk
2 weetabix with milk
1 slice of toast

make that 4 weetabix and 2 slices of toast atleast


10.30 am

sandwich
fruit

get some meaty rolls or subs down ya


1pm
tuna (95g) + 1 tblsp natural yoghurt
1 small chicken breast
salad
yoghurt
1 pint of milk

need carbs, eat some bagels or make it a pasta salad, probably have chicken or tuna dunno if both is necessary with everything else here


3pm
fruit
1 pint of milk




6.30pm
1 small chicken breast
either 2 medium jacket potatoes with cheese
or 200g boild brown rice
or 350g boiled wholewheat pasta
mixed vegetables
low fat yoghurt 7g
1 pint of milk

cool


8pm
2 weetabix
1 pint of milk

add whey to milk

[King Fu]

revised diet based on your comments. more comments welcome:

7.30 am

1 scoop whey with 1 pint milk + fish oil + vitamins
3 weetabix with milk
1 slice of toast
OR
may try alexps suggestion of: a cup of oats, 1 pint of milk, 2 scoops of whey, a banana and a spoonful of peanut butter all into a blender. as im not a big eater in the mornings

10.30 am

meaty roll
fruit

1pm
tuna (95g) + 1 tblsp natural yoghurt
OR
1 small chicken breast

past salad
yoghurt
1 pint of milk

3pm
fruit
1 pint of milk

6.30pm
1 small chicken breast
either 2 medium jacket potatoes with cheese
or 200g boild brown rice
or 350g boiled wholewheat pasta
mixed vegetables
low fat yoghurt 7g
1 pint of milk + fish oil

8pm
2 weetabix
1 pint of milk + whey

[Rayza]

Don't be eating no motherfudging weetabix at 8PM, that ish will go straight on yo stomach. Go for something lower GI like oats. Alternatively have a big ole tub of cottage cheese or casein and some nuts to further slow absorption. You are going to be fasting for nearly 12 hours - milk and weetabix will not sustain you for long.

[Icepick]

Don't be eating no motherfudging weetabix at 8PM, that ish will go straight on yo stomach. Go for something lower GI like oats. Alternatively have a big ole tub of cottage cheese or casein and some nuts to further slow absorption. You are going to be fasting for nearly 12 hours - milk and weetabix will not sustain you for long.

Are you serious,I was having some high gi noodles at 9pm last night and I'm meant to be be on a cut at the moment,if he's bulking the weetabix should be fine,one thing though,I work 9-5 as well,which means I often carry something like 5 sandwiches to work,is 10 slices of bread a day too much?

[Scourge]

Breakfast - Big bowl porridge + Blender bomb.
Lunch - Cooked meal + Blender bomb.
First Dinner (just after you get home from work) - Cooked meal + Blender bomb.
PWO - Protein shake.
Second Dinner - Cooked meal + Blender bomb.
Before bed - Blender bomb.

I love my blender.

[Rayza]

Are you serious,I was having some high gi noodles at 9pm last night and I'm meant to be be on a cut at the moment,if he's bulking the weetabix should be fine,one thing though,I work 9-5 as well,which means I often carry something like 5 sandwiches to work,is 10 slices of bread a day too much? I am serious.

10 slices of wholemeal bread is a lot of fibre. It isn't that bad, but you must spend a lot of your time on the toilet. Sticking exclusively to sandwiches may limit your micronutrient intake. What do you usually put in the sandwiches?

[Robert]

This is not ideal, but its what I am using ATM: (xx/xx = protien/kcals)

0900 - Instant mass in milk. Coffee. 500ml water. (50/500)
1100 - Cereal & milk. Fruit. 25g whey in water. (40/500)
1200 - 500ml water.
1300 - Meat/fish/sandwiches, fruit/veg and milk. 25g whey in water. (70/700)
1400 - 100g nuts & 500ml water. (15/400)
16-1700 - Fish/meat & veg & potato. 500ml water. (50/600)
2000 - Cereal and milk. 25g whey in water. (40/500)
2200 - Instant mass in milk. (50/500)

& this on training days:
*pre workout* 50g dextrose in water. (0/200)
*post workout* 50g dextrose and 50g whey in 1000ml water (50/400)

non training day: 315g protien & 3700kcals
training day: 365g protien & 4300kcals

As I approach 205-210lbs I will up this to about 4200/5000 kcals. When I get to 220lbs again this will have to be upped again (groan). I work all kinds of ****ing ludicrous shifts sometimes, and on those days I am not ashamed to admit that my diet suffers, but on 9-5 days I eat this and more, so there is no excuse for not eating at very least as much as this.

[Rayza]

Here is my current diet:

Feed 1: 2 Scoops of Whey Protein, Banana, 2 Weetabix, 56g of Oatmeal, two tins of tuna, cod liver oil.

Feed 2: All In One MRP + 56g of oats.

Feed 3: Tuna + cottage cheese sandwiches using four slices of wholemeal bread, 225g of natural yoghurt.

Feed 4: 56g of oatmeal, wholemeal pitta bread, 3 scoops of Whey Protein, broccoli, cod liver oil, glucosamine sulphate, high strength vitamin E and high strength vitamin C, one tin of tuna.

Feed 5 (Post Workout): 20g of Whey Protein and 50g glucose.

Feed 6 (Post Workout 2): 30g of Whey Protein.

Feed 7: Salmon, 56g of oatmeal and carrots.

Feed 8: Walnuts, Almonds, and cottage cheese.

The reason for the 56g of oats is that one Oatso Simple sachet = 28g, and I have two. I eat them raw and they are always mixed with something.

My weekend diet has a different Feed 3 - with eggs, oats and tuna and cottage cheese sandwiches using two slices of wholemeal bread.

[666]

Since stopped cutting (sort of bulking... just eating what I want):

7.50 - milk, oats, banana (or two), cottage cheese, sometimes some whey, all blended. Vit tablet and cod liver oil.

11.00 - chicken/tuna, rice/pasta, kidney beans, onions, oil and any other spare veg

14.30 - ditto

18.00 - pint milk, 2 toast and peanut butter or similar snack

19.30 - big dinner of meat and either rice, pasta or spuds, sundries.

20.00 - rubbish, i.e. chocolate, biscuits, ice cream etc.

23.00 - cottage cheese / pint of milk.

Pretty clean except for the evening rubbish. Don't care if I get fat at the moment, I want to be strong.