Bulking Diets

[Luke_87]

Hi guys currently planning my next bulk already got the cycle sorted thanks to Dylan and others on the forum. Just wondering what sort of bulking diets you guys use. Always good to get some different perspectives from others. Post up your bulking diets if you have the time and I'll take a look and see if I'm missing anything.

 

[MarkR]

i posted mine up the other day, mine is basically my cutting diet with even more low gi carbs, i plan to do a 250cal surplus, and increase as the weight comes on.

 

[Luke_87]

Ok cool yeah that's my plan. I was watchin rich Pianna and how he increments up his calories thought of doin similar just not so extreme lol

 

[Gymjunkie38]

Ok cool yeah that's my plan. I was watchin rich Pianna and how he increments up his calories thought of doin similar just not so extreme lol

The best thing you can do for succes with you diet is not pay any attention too rich piana his bro science is of the worst caliber and that cookie didnt count

 

[Testdude63]

If you want to use a cookie cutter "diet" then you are unkeen on how to track your caloric/macronutrient intake. This should be understood and mastered before aas should ever be touched IMO.

 

[Gymjunkie38]

Diets are going too change specifically too the individual but the basis is the same. Protien and fat intake will generally be nuetral year round and caloric adjustment made with carbs . depending im very carb sensitive so I raise my protien intake too almost 2 grams per lb when cutting too reduce catabolism and keep full only because I slash my carbs very low below 30 grams most days 150 to 200 grams for reffeeds fats stay low when adding size ill take protien back down too 1 grams per pound and increase carbs if im holding water and not growing ill add protien and fats too raise calories without raising bl[d sugar if im staying dry and not filling out ill raise carbs . I also use a glucometer too watch my blood sugar when I reffed and keep an Idea of how my body reacts if it goes too much Ill take metformin and that will ward off fat depostition. Theres alot too building the maximum amount of muscle while staying really lean .and its very individual

 

[Luke_87]

If you want to use a cookie cutter "diet" then you are unkeen on how to track your caloric/macronutrient intake. This should be understood and mastered before aas should ever be touched IMO.

I have my diet right in check and track cals and macros fine. Due to being in Australia wanted to see what food combos guys use always good to have some variety. Also protein and carb sources which may be different in The US then down here. But no I don't want to copy a diet more so just tweak my own.

 

[Luke_87]

Diets are going too change specifically too the individual but the basis is the same. Protien and fat intake will generally be nuetral year round and caloric adjustment made with carbs . depending im very carb sensitive so I raise my protien intake too almost 2 grams per lb when cutting too reduce catabolism and keep full only because I slash my carbs very low below 30 grams most days 150 to 200 grams for reffeeds fats stay low when adding size ill take protien back down too 1 grams per pound and increase carbs if im holding water and not growing ill add protien and fats too raise calories without raising bl[d sugar if im staying dry and not filling out ill raise carbs . I also use a glucometer too watch my blood sugar when I reffed and keep an Idea of how my body reacts if it goes too much Ill take metformin and that will ward off fat depostition. Theres alot too building the maximum amount of muscle while staying really lean .and its very individual

Thanks bro that's good info that's exactly the sort of info I was after as well. Thanks heaps

 

[Gymjunkie38]

Thanks bro that's good info that's exactly the sort of info I was after as well. Thanks heaps

No problem bro

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[Luke_87]

The best thing you can do for succes with you diet is not pay any attention too rich piana his bro science is of the worst caliber and that cookie didnt count

Lol yeah the only thing I took was the adding meals and increasing cardio to keep lean and still make gains. Other than that it's purely entertainment purposes.

 

[drb_iac]

Of all the people to listen to RP is NOT on the list. This guy has to be creative with his BS to make a living and to stand out. I have been in this for 50+ years and there is nothing new.You can give it new names like" the incremental doozy do up the bulk scientific bulk diet" and it all sounds very impressive. But there is NOTHING new about bulking or cutting. You take your lean bodyweight say you weigh 220lbs but if you were cut you would weigh 200lbs. You decide how much protein do you want per pound.I won't argue about it being 1 gram or 4 grams per pound. Take those grams and convert to calories, by mulitplying by 4. There are your calories from protein. Now it is up to you how you want to divide the carbs and fats. So you end up with say 40,30,30. Just be sure the calories are over maintainence by 500. Done deal. The flexibility is do you want lower carb or high carb, higher fat or lower fat. They all work because you have the calories right.
Now you eat good fats such as whole eggs, some diary, olive oil, coconut oil, then fats from beef or chicken.Good carbs...I am sure you know about the GI. Eat oatmeal,grains,legumes.
I am writing in 2016 the same exact thing I wrote in 1968.Nothing has changed.I am sorry , I know I am not as flashy as rick P, but I am also not trying to be larger than life itself. Yes cuttting and bulking are boring, but routine is the way of life. Listen to RP and you get mentally excited ...like he holds the key to the universe, and sure Wrestling s real...I saw the blood. But then the RP honeymoon is over and it is boring all over again.
You know what to do...just do and don't look for wrestling to be real anytime soon. Go for it.

 

[Luke_87]

Of all the people to listen to RP is NOT on the list. This guy has to be creative with his BS to make a living and to stand out. I have been in this for 50+ years and there is nothing new.You can give it new names like" the incremental doozy do up the bulk scientific bulk diet" and it all sounds very impressive. But there is NOTHING new about bulking or cutting. You take your lean bodyweight say you weigh 220lbs but if you were cut you would weigh 200lbs. You decide how much protein do you want per pound.I won't argue about it being 1 gram or 4 grams per pound. Take those grams and convert to calories, by mulitplying by 4. There are your calories from protein. Now it is up to you how you want to divide the carbs and fats. So you end up with say 40,30,30. Just be sure the calories are over maintainence by 500. Done deal. The flexibility is do you want lower carb or high carb, higher fat or lower fat. They all work because you have the calories right.
Now you eat good fats such as whole eggs, some diary, olive oil, coconut oil, then fats from beef or chicken.Good carbs...I am sure you know about the GI. Eat oatmeal,grains,legumes.
I am writing in 2016 the same exact thing I wrote in 1968.Nothing has changed.I am sorry , I know I am not as flashy as rick P, but I am also not trying to be larger than life itself. Yes cuttting and bulking are boring, but routine is the way of life. Listen to RP and you get mentally excited ...like he holds the key to the universe, and sure Wrestling s real...I saw the blood. But then the RP honeymoon is over and it is boring all over again.
You know what to do...just do and don't look for wrestling to be real anytime soon. Go for it.

Thanks bro. Yeah like I said he's just fun to watch as for wrestling it's not big here In Australia. I like MMA though thanks again for the input. 1968 you are a veteran of the game. Bet you have seen all the fads come and go.

 

[Gymjunkie38]

Lol yeah the only thing I took was the adding meals and increasing cardio to keep lean and still make gains. Other than that it's purely entertainment purposes.

I actually beleive in reducing cardio while bulking I still do some and it depends on goals but your body adapts too cardio and if you do it all the time when you start cutting you have too do more of it . if you like it go for it but I hate cardio so when I go into contest prep I like too be able too get maximum benifit from as little as possible

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[drb_iac]

Thanks bro. Yeah like I said he's just fun to watch as for wrestling it's not big here In Australia. I like MMA though �� thanks again for the input. 1968 you are a veteran of the game. Bet you have seen all the fads come and go.

lol...I could write a book on the diets,workouts and cycles I have seen. Where guys get some of this nonsense befuddles me.
My favorite proteins are 1- the cheapest chicken dinner I know of...eggs. About 6 per day. I like about 1/2 quart eggwhites per day. I use hardwood like pecan, mesquite and grill whole chickens, turkey, salmon. The best cheapest fish dinner is 3-4 cans of tuna for lunch with a gallon ziplock bag of carrots and celery sticks. Some good cuts of beef about once or twice per week. I live by the carribean on one side and the ocean on the other so fresh fish is always waiting for me. Pork sometimes, but my fav is all the free range chickens runnning around. Great eggs, great meat. They get fed a great diet. Fresh milk straight from the cow. Goats are plentiful and the meat,milk and cheese is good stuff too.

I avoid sugar and bad fats. No bread, no pasta. Bulgur wheat, quinoa, millet, barely...good carbs.

 

[RickRock]

Of all the people to listen to RP is NOT on the list. This guy has to be creative with his BS to make a living and to stand out. I have been in this for 50+ years and there is nothing new.You can give it new names like" the incremental doozy do up the bulk scientific bulk diet" and it all sounds very impressive. But there is NOTHING new about bulking or cutting. You take your lean bodyweight say you weigh 220lbs but if you were cut you would weigh 200lbs. You decide how much protein do you want per pound.I won't argue about it being 1 gram or 4 grams per pound. Take those grams and convert to calories, by mulitplying by 4. There are your calories from protein. Now it is up to you how you want to divide the carbs and fats. So you end up with say 40,30,30. Just be sure the calories are over maintainence by 500. Done deal. The flexibility is do you want lower carb or high carb, higher fat or lower fat. They all work because you have the calories right.
Now you eat good fats such as whole eggs, some diary, olive oil, coconut oil, then fats from beef or chicken.Good carbs...I am sure you know about the GI. Eat oatmeal,grains,legumes.
I am writing in 2016 the same exact thing I wrote in 1968.Nothing has changed.I am sorry , I know I am not as flashy as rick P, but I am also not trying to be larger than life itself. Yes cuttting and bulking are boring, but routine is the way of life. Listen to RP and you get mentally excited ...like he holds the key to the universe, and sure Wrestling s real...I saw the blood. But then the RP honeymoon is over and it is boring all over again.
You know what to do...just do and don't look for wrestling to be real anytime soon. Go for it.

I completely agree with Drb here on all of this. There is no magic or anything special to bulking or cutting. In comes down to structuring your diet with the right surplus or the right defecit, while maintaining a sensible macronutrient profile.....and that's it. That's really all there is to it. No smoke and mirrors, no fancy stuff. That's just how it is.

Some people think while bulking it means a free pass to eat a bunch of crap and whatever they want to make the scale move, and that is NOT what you should do at all. All that does is make you a fat sloppy mess, and gain less muscle than if you had a good structured clean diet with the right lean meats, green veggies, complex carb sources, healthy fats, etc...

At the end of the day your macros need to follow in your targets, and your caloric intake needs to be at just the rite amount over maintenance without going too high. It all must be balanced.

Check out this thread, and you can get a good handle on how to properly construct and adjust your diet to make a good plan for adding muscle mass to bulk in the right way

https://www.isarms.com/forums/steroids-sarms-information/diet-nutrition-basics-101-a-3314.html


(PM me for a price list for Biotech Labs and 10% discount)

 

[Luke_87]

Thanks for all the great info guys.

 

[Testdude63]

I have my diet right in check and track cals and macros fine. Due to being in Australia wanted to see what food combos guys use always good to have some variety. Also protein and carb sources which may be different in The US then down here. But no I don't want to copy a diet more so just tweak my own.

My mistake then. In that case there are no magic foods. Make sure your protein is coming from high quality sources, keep the majority of your carbs complex, and be sure your fats are coming mainly from healthy sources such as: nuts, coconut/olive oik, avacados, etc.