View Full Version : trying to bulk up...please help

05-02-2011, 02:08 AM
1 cup of oatmeal
1 cup of whole milk
6oz of strawberries

1/4 of apricots
1/4 of roasted almonds
1 scoop of whey by optimum nutrition
1 cup of whole milk

1 whole wheat tortilla with 2 slices of chicken breast deli meat 1 slice of swiss cheese

1 scoop of muscle milk
1 cup of whole milk
2tbs of peanut butter
2 hard boiled eggs

8 oz steak
half sweet potato
1/2 cup of cottage cheese

1/4 cup of cashews
1 scoop of optimum nutrition casein

i have been running this for about 3 weeks..and havent gained a pound

am i being impatient..does this look good..do i need to add more...
my stomach has gotten a lil fatter but my wieght has stayed the same


05-02-2011, 02:17 AM
The only thing that I see is of you're trying to bulk up,your diet is too clean.Bulking diets should consist of enough calories to facilitate gains.What are your stats?Weight,height,etc.,and how many calories are you burning each day?

What you need to do is start adding calories slowly and see how things go from there.Everyone is different so you need to find out what your maintenance caloric intake is and add accordingly.

Its ok during a bulking phase to add in more red meat.Even more poultry and tuna will add some good quality calories and lots of protein.

05-02-2011, 02:32 AM
Heres a sample diet you could try........

Meal 1---

250 ml of egg whites
2 small tortillas, mushrooms, fat free cheese & salsa
1 English muffin with no sugar added jam & peanut butter
15 gm of whey protein
25 gm of oatmeal

Meal 2----
1 1/2 can of tuna
15 ml of flax seed oil

Meal 3---
8 eggs & green onion & light mayo (makes an egg salad)
3 pieces of whole-wheat bread w/ ham
1 banana
15 gm of whey protein
1 yogurt

Meal 4---
1 1/2 can of tuna
15 ml of flax seed oil

Meal 5---
120 gm of steak
20 gm of whey protein
50 gm of carrots
5 ml of flax seed oil


Post Workout---
60 gm of whey
5 rice cakes (caramel flavored)
1 apple
2.5 ml of flaxseed oil

Meal 7---
125 gm of cottage cheese
15 gm of whey protein
1 no sugar added fat free yogurt

TOTAL CARBS: 300 GM – 1200 calories
TOTAL PROTEIN 320 GM – 1280 calories
APPROX TOTAL FAT: 63 GM – 567 calories
TOTAL CALORIES: 3047 calories per day

You can of course modify this to suit your needs depending on when you awake,when you workout,etc.

05-02-2011, 02:34 AM
i am 34 years old..5'11 190...i would say i burn about 1300 per day

05-02-2011, 02:42 AM
I just posted a good article on how to determine what your caloric needs are.