My diet needs help. Bulking for hardgainer

[Trancer]

Meal 1: 8:00 am
Peanut Butter and Jelly Sandwhich on 7 grain wheat bread
2 scrammbled eggs with cheese
1 Flax Seed Oil Capsul, 1 One-a-day Vitamin, and 1 Fish Oil Capsuls

Meal 2: 11:15 a.m.

Bonless Skinless Chicken Breast.
1 Bagel
1/2 cup of brown rice (measured before cooked)

Meal 3: 3:15 p.m.

Jumbo baked patato w/ butter, steak chilli, and cheese.
1 Chicken breast

Meal 4: 6:00

Chicken Breast
1 Bagel
1/2 cup of brown rice

Meal 5: 7:45 (home from work) Pre workout
MuscleMilk Shake 638cal/12gcarbs/32g protien.


Meal 6: 9:00 Post workout

Muscle Milk shake

11:00 - Bedtime. My meals vary.



Im trying to get more calories into my diet.. around say... 3500+
I'm on a budget, seeing as to how I am 20 year old single man living on his own with plenty of bills. I'm 5'9 and 145 pounds

[wildfox]

Tuna. More eggs. Cottage cheese.

Can you affords some vegetables? Celery, cucumbers, spinach are good.
WF

[Beefy]

You could always just eat more of the same foods. Slightly increase you portions, but not too much to feel bloated. Then add 1-2 meals through out the day.

Fat is the more calorie dense than protein or carbs, so it's more bang for the buck gram to gram.

At 145 lbs. eat 300 grams of protein and 400 grams of carbs per day from whole foods. That's 2,800 cals. On top of that get about 75 grams of fat per day, that adds up to about 670 cals. So now your total cals are in the 3,500 ball park with whole food meals.

If you can't grow on that, I'd add 2-3 protein shakes throughout the day. At 50 grams of protein per shake that will give you an extra 450-600 cals.

If you're on cycle, you will be able to use protein more effeciently. So 350+ grams of protein per day would be a good thing. Without AAS, though I doubt you would benefit from that much protein. In that case, you might want to substitute carbs for protein once you get about 350 grams of protein per day.

[Trancer]

Ok ok, so how about this? I'll grab a small container of cottage cheese to see if I can handle the taste. Can you all possibly adjust my diet? Im not good on to know what to put where.


Meal 1: 8:00 am
Peanut Butter and Jelly Sandwhich on 7 grain wheat bread
4 scrammbled eggs with cheese
1 Flax Seed Oil Capsul, 1 One-a-day Vitamin, and 1 Fish Oil Capsuls

Meal 2: 11:15 a.m.

Bonless Skinless Chicken Breast.
1 Bagel
1/2 cup of brown rice (measured before cooked)
1 can of tuna

Meal 3: 3:15 p.m.

Jumbo baked patato w/ butter, steak chilli, and cheese.
1 Chicken breast


Meal 4: 6:00

Chicken Breast
1 Bagel
1/2 cup of brown rice
1 can of tuna

Meal 5: 7:45 (home from work) Pre workout
MuscleMilk Shake 638cal/12gcarbs/32g protien.


Meal 6: 9:00 Post workout

Muscle Milk shake

11:00 - Bedtime. My meals vary.

[Beefy]

I recommend a shake within 30 minutes of finishing your workout...While your body is primed to absorb the nutrients. MuscleMilk isn't good post workout because the fat makes it slowly absorbed. You need 40 grams of whey protein isolate with 100 grams of simple sugar like dextrose.

You can order both online. Just google. Dextrose runs about $2 for a few lbs. The whey will vary, but there's no point in paying for the marketing of NitroTech. Just make sure it's whey isolate so it's fast absorbing.

[Trancer]

hmmmm well I have some Probolic-SR that I bought from GNC that I was going to return. I'll see what they have for whey protein isolate.

Why isolate?

[*Hawk]

I think Beefy was just saying that since you want to replenish your body with protiens ASAP post workout... It would be better to use a protien shake with the least amount of fats as possible.

And since whey isolate has less fats, it will be absorbed by your body faster.

[*Hawk]

The difference between regular whey and whey isolate is the amount of carbs and fats per serving.

Regular Whey is around 75-85% Protien per serving.

Isolate is around 90-99% Protien per serving.

[DaneGer]

well you could get some papyus (i think thats how its spelled) pills and just use any protine and that would help digest quicker and helps store your nutrients rather than piss em out.

[DaneGer]

wait did i read that correct?

[Beefy]

I'm not recomending Nitro-Tech or other shakes that have carbs and fats and vitamins, etc. Buy 100% pure whey isolate. google it. it's out there. Whey isolate aborbs faster than whey concentrate or casein. Fats of any kind slow absorbtion. simple carbs increase absorbtion. 80+ grams of dextrose with 40+ grams of whey isolate immeadiatly post work out is as good as injecting protein into your muscles (figure of speech).

If you drink an mrp or other shake or slow digesting carbs, you might as well eat a whole food meal. It won't help you grow like the isolate/dextrose.

[Bk2X]

Ive been bulking for a couple years now and am only 2 pounds away from my goal. Started at 170 lbs 3 years ago and am now at 228 and after numerous 8 week bulking cycles and a very similar diet layout to yours I noticed the most gains in all my dimensions when after workout I took 80g maltodextrine w/ 16 oz grape juice concentrate and creatine. Another meal I did that you might benefit from is 3 servings of whole wheat spaghetti with some light style sauce and a couple servings of cottage cheese. Then at midnight drink 16 oz of cytogainer with flaxseed oil and glutamine and again at 3 am which was probably overkill but I wanted to keep my metabolism up throughout the night so my body didnt slip into a complete fasting mode (just for experimentation). Anyways with a very similar diet to what you have and the major addition of carbs i gained 12 pounds in around 9 weeks.