Hi, I am trying to bulk up as well, but i have problem with my diet. I don’t want to take too much protein, since each time I do a medical test the doctors say I have high protein enzyme, kidney failure, liver failure.. blah blah… So i am left with not much of a choice of food. Since working in an office environment, i can’t bring food (don’t have a decent pantry here). Can you share your diet by order of time?
Yours sincerely,
Supersize-me-too
Hmm.. are the results of your medical test really because of high protein intake or because of something else? Most people have lotsa trouble consuming ENOUGH protein in the first place… and 1g of Protein per pound of bodyweight is actually pretty safe if you’re weight training as your body would naturally have higher protein requirements and thus USE it up.
Sadly, some doctors totally ignore the fact that an athlete has different daily requirements/allowances and they tell you otherwise, which is a sad thing. But don’t just take my word for it - ultimately, you should listen to your doctor. You could also try talking to someone who studied Sports Science.. they could help? Or.. go talk to Julian from the gym. I’m pretty sure he wont mind giving you advice, at no charge. He’s not like the others. ;)
Anyway, since you asked, here’s what I eat on a typical workout day , BEFORE and AFTER, now that I’m bulking up:
MAINTENANCE PHASE
7.30 AM - Wake up
8.30 AM - Cardio (25 mins) *4 times/week
9.45 AM - Oatmeal Porridge (4 tbsp oats + 1 gls lowfat milk + sweetener), 1 serving ON’s Whey Protein
1:15 PM - Rice (I wont finish it) + 1 Chicken Breast + Vege
5:00 PM - 1 can Tuna, Cereal/Oats (2 serving + 1 gls lowfat milk)
8:00 PM - Workout
9.15 PM - 2 serving ON’s Whey Protein
10.15 PM - Either Chicken/Fish/Eggs + Rice + Vege
1:00 AM - I try to sleep
BULKING UP PHASE
7.30 AM - Wake up
7:45 AM - 6 pcs Jacob’s High Fibre Crackers + maybe some milk + few prunes
8.30 AM - Cardio (25 mins) *Cut down to 2 times/week
9.45 AM - Oatmeal Porridge (8 tbsp oats + 1 gls lowfat milk + sweetener), Half sachet MESO-TECH Meal Replacement
1:15 PM - Lunch : Rice (I’ll try to finish it) + 1 Chicken Breast + Vege + 1 gls lowfat milk
5:00 PM - 1 can Tuna, Oatmeal Porridge (8 tbsp oats with water + sweetener)
7:30 PM - Remaining half sachet MESO-TECH Meal Replacement
8.00 PM - Workout
9.15 PM - 1 serving ON’s Whey Protein
10.15 PM - Dinner : either Chicken/Fish/Eggs + Rice + Vege
1:00 AM - 1 gls lowfat milk then I try to sleep
Basically, my protein intake has remained pretty much the same. What I’ve generally done is cut my cardio down from 4 times to twice a week, and upped my carb intake by eating more or adding in an extra meal (like milk before going to bed) to give me the additional calories needed to spur a weight gain. As for you, lets assume you’re at a state now where youre not losing or gaining weight - in other words, you’re at a state of balance.
If you could only increase your calorie intake by as much as 500 excess calories per day, that would be 3500 calories per week - which should lead to a 1lb increase in bodyweight per week (3500 cals = 1lb of bodyweight).
By the way, Oatmeal Porridge can be prepared very very easily at the office. All you need is a hot water dispenser and a mug and some INSTANT oats. Let me know if anyone needs detailed instructions.
Good luck. I hope this helps.
Your friend and coach,
DM
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Supersize me too: Going on a high-protein diet when you have some sort of kidney failure can be detrimental to your health as a high protein load can further damage your kidneys - i.e. you may be needing regular dialysis/kidney transplant sooner than you need to.
I suggest you see your doctor & sort out your medical problems - if you don’t trust your doctor for whatever reason - get a 2nd opinion. A physician (a specialist in internal medicine) should be able to diagnose your medical condition from a physical examination and some tests. He/she should also be able to reccomend you what sort of exercise you should embark on.
If you are not referred to a dietitian/nutritionist by your doctor, make sure you are, because dietitians/nutritionists are better qualified to give dietary advice than most doctors (really, it’s true!), and they would be able to suggest a diet for you based on your medical conditions, activity and your health goals(to be cardiovascularly fit, to lose weight, to control blood sugar, cholesterol, etc, etc). Protein supplements( or any other supplements for that matter) are a grey area - you’ll find different people giving different advice. Also DM is right, athletes have different requirements compared to other people and even the BMI(Body mass index) doesn’t hold true for athletes, bodybuilders, etc. So if you get an expert in exercise/fitness/sports science - some personal trainers at gyms have these qualifications - they would be able to give more insight into exercise, diet, supplements, etc.
amirfuadh: I was counting on you to comment on this. Thanks doc.
DM: No problem.:-)
DM and all of the members i need your advice
My bulking up diet ( 6 weeks + 4 weeks ):
Upon wake up : 1 scoop whey protein + 250 ml full cream milk
Breakfast : 4 slices of cheese ( cheddar cheese ) + 6 slices of bread
Mid-Morning : Rice + Chicken breast ( 1/2 side of chicken breast)
Lunch : Rice + 1 side of Chicken Breast
2 1/2 hours before training: Rice + 1/2 side of chicken breast
1 hour before training: 1 scoop whey protein
30 minutes before training: 1 scoop NO x-plode + BCAA
Immediately post training : 1 scoop cell mass
30 minutes post training : 2 scoop of whey protein + BCAA
1 hour later : Rice + Chicken breast ( 1 side )
Before sleep : 1 scoop whey protein + 250 full cream milk
4.00 a.m. : 1 scoop whey protein
I ordered true mass from Ego and i plan to add it as my before bedtime shake.
Pls advise me what should i do to improve my diet becoz i felt that sometimes i had digesting problem , some sort like bloating and bad gas.
tq so much.
Damn… If i were you guys, i’d just hentam the good ‘ol Bak Kut Teh and Nasi Kandar. Works for me everytime. Instant size, instant gratifications.
Thats what i call BULKING UP! hahaha
James: Thats an awesome diet you have there, with lotsa protein to support your growth. Your bloating could be just due to the fact that youre consuming quite alot of food. Sometimes, it could be the milk - I personally am only able to tolerate HL milk.. otherwise.. my stomach would be bugging me all day. Maybe switch your milk?
Tim: Give the dude a break lar.. not everyone can afford to eat big and stay super lean and tight like you!
theres a difference between healthy bulking and dirty bulking tim
dm do u have low lactose tolerant for milk and other dairy products?
i may just have the answer
hey i ve been working out for almost a year now i use to weigh 74kg but now after almost a year i am just 75kg altho i look more musclular now as people say so but i need to increase my weight! any advise guys? DM? im 6ft 33yo
u mean u wana bulk
go for weight gainers like bsn true mass or cytogainer
theres a new product from nutrex call mass xplosion which
is really good to promote mass gain
increase ur calories to 3000 ~ 5000 per day
lift heavier weights with less repetitions
reps of 10 8 6 4
with ur weights increasing more and more
after a few months
u should be gaining size or weight if u call it
wow..5,000 calories per day? wont i get fat? i cant afford true mass tho…will have to try real food i guess. and i prefer to get lean mass rather than just bulk…should i do cardio after weight training just to cut down fat? i will try the weight n reps suggestions thanx very much G!
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