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  1. #1
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    Default Please critique my bulking diet

    I'm new to working out and just starting strength training... And recovering from being underweight (no money for food when I was younger).

    20 year old male, 177cm. November 15, I was 40.2kg. 3 weeks later I am now 47,7kg. I am eating way more than I should and have gained more fat than muscle ūüėí. I eat clean and my diet changes based on if I have time to go to the store.*

    Breakfast (always the same):
    50g dinkleflocken oats (high fiber, low fat 172cal)
    3 medium eggs (~152g 235cal)
    50g dinkleflocken oats (high fiber, low fat 172cal)
    3 medium eggs (~152g 235cal)

    Lunch: black beans (250g 285cal)
    Broccoli
    Carrots

    -----------or--------------

    Raw Salmon (~269-290g ~664cal-716cal [high fat])
    *sometimes broccoli and carrots

    Dinner: vollkorn pasta (high fiber and protein, Low fat 200g 688cal)
    *sometimes with chicken breast (340g 363cal) or with*
    peanutbutter, or with a cracked egg ontop
    --------or-----------
    Quinoa (100-200g 384cal-768cal)

    My breakfast is always the same, oatmeal with 3eggs. (2 portions so 6 eggs total). I don't use spices, oil, etc, I eat mostly a raw natural state diet, no trans fats, sugar, or processed foods ever. Depending on my work schedule my lunch and dinner change alot. I eat fatty salmon (see above) alot and eat chicken only once or twice a week. I also fill my diet with 1-5 packets of shrimp (100g packet is 88cal high protein low fat no carbs) nuts such as almonds, Brazil nuts, walnuts, pasta and the occasional banana to reach my calory goal.*

    Some days I eat alot of carbs, some days I barely eat carbs (except for my everyday breakfast). My protein is always super high (209-355g), fat is realitively high(85-117g). Carbs anywhere between 204-292g). Fiber is normal to high and no saturated fats or sugar consumption (except from eggs, fish, nuts, veggies, and bananas respectively). I also take creatine and sometimes protein whey isolate.*

    Is it bad to be eating this many eggs, or this much? 2880cal is my goal to gain weight. (~2037cal) to maintain. I eat at least 2870-3400cal per day). I have noticed increase in strength and energy, but also a puffy face and stomach. I know I'm underweight and need to gain but I want to be somewhat lean (gain some fat but not too much).*

    I strength train for 30-60 min per day 4-6 times a week and I'm starting cardio maybe 30min 2-3 times a week. (I work in fast food so I'm walking and on my feet the entire day, I only sit when I use excercise machines at the gym)*

    Any tips or input on my diet? I just want to gain muscle and eventually be slim, yet a slight shredded look (pronounced muscles, chest, arms, abs, calfs, etc.)


    ... And yes I occasionally smoke (5 cigs a day.) I know, bad for muscle growth

    I need to work out harder in the gym, but idk if I should cut to get rid of some (not all) of the visceral fat, then continue to bulk with a slightly smaller caloric surplus.

    And what's better? High protein high carbs, or high protein high fat(healthy saturated and unsaturated from fish, nuts, and eggs only), or should I even my carbs and fats combined with high protein?

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  2. #2
    OLYMPIAN Sunnyday's Avatar
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    Welcome to RX!

    Iím 52 kg at 155 cm with a decent amount of muscle and visible abs so yikes that I outweigh you.
    Iíd definitely agree that your body weight needs to increase, and kudos to you for addressing that and getting to the gym pretty regularly.

    If youíre gaining noticeable fat and thatís not your desire, then I would suggest dropping calories just a bit and do a slower, leaner bulk. I havenít calculated your ratios but Iíll say itís highly individual regarding high carb, high fat, etc. Some of that is lifestyle, some is genetics, and the rest is personal preference/affordability. It will take you time to learn what works for your body, lifestyle, and your wallet through trial and error.

    That said, I can share what has worked for me over the last 20ish years of playing with diet and training. Personally I have the kind of metabolism that would get a speeding ticket on the freeway LOL and my body hates to hold onto size. Those factors plus my age considered (Iím just shy of 52), I have found I can cut on about 1800-1900 calories with 50% P, 25% F, 25% C and a nice slow lean bulk for me is 2300 calories at 40% P, 30% F, 30% C.

    Hope that helps
    Last edited by Sunnyday; 12-07-2019 at 04:15 PM.
    2016 RX Member of the Year & March 2015 Member of the Month
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  3. #3
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    Quote Originally Posted by Sunnyday View Post
    Welcome to RX!

    Iím 52 kg at 155 cm with a decent amount of muscle and visible abs so yikes that I outweigh you.
    Iíd definitely agree that your body weight needs to increase, and kudos to you for addressing that and getting to the gym pretty regularly.

    If youíre gaining noticeable fat and thatís not your desire, then I would suggest dropping calories just a bit and do a slower, leaner bulk. I havenít calculated your ratios but Iíll say itís highly individual regarding high carb, high fat, etc. Some of that is lifestyle, some is genetics, and the rest is personal preference/affordability. It will take you time to learn what works for your body, lifestyle, and your wallet through trial and error.

    That said, I can share what has worked for me over the last 20ish years of playing with diet and training. Personally I have the kind of metabolism that would get a speeding ticket on the freeway LOL and my body hates to hold onto size. Those factors plus my age considered (Iím just shy of 52), I have found I can cut on about 1800-1900 calories with 50% P, 25% F, 25% C and a nice slow lean bulk for me is 2300 calories at 40% P, 30% F, 30% C.

    Hope that helps
    Okay, super, thanks so much for your input. I think I'll try that macro goal (40p, 30f and 30c). I love protein . Just too bad, I love raw salmon, but where I get it from its super high in fat, so I can only eat about 280gram(alongside my 6eggs for breakfast) before I hit my fat goal. Shame cuz I love eating nuts too, but then I'm way over my daily fat limit

    Sent from my SM-G965F using Tapatalk

  4. #4
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by hansk.g.ar View Post
    Okay, super, thanks so much for your input. I think I'll try that macro goal (40p, 30f and 30c). I love protein . Just too bad, I love raw salmon, but where I get it from its super high in fat, so I can only eat about 280gram(alongside my 6eggs for breakfast) before I hit my fat goal. Shame cuz I love eating nuts too, but then I'm way over my daily fat limit

    I feel your pain. I love salmon and eggs too. I just have them on different days or smaller portions

    Sent from my SM-G965F using Tapatalk

    I feel your pain. I love salmon and eggs too. I just have them on different days or in smaller portions.
    2016 RX Member of the Year & March 2015 Member of the Month
    https://www.instagram.com/sunny52kg/


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