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  1. #1
    Psychosociety Graeme's Avatar
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    Default 5000 calorie diet (bulking)

    Wake Up: 1 scoop whey protein and animal pak multivitamin
    Total : 24 protein, 1 carb, 1 fat = 109 calories

    Shower

    Breakfast:
    2 cups milk 2% milk, 1 scoop protein, mixed barries, banana, 1 cup oatmeal, 2 tbs peanut butter - blended
    Protein - 24 protein, 1 fat, 1 carb
    Barries/Banana - 150 calories - 38 carbs
    Oatmeal - 60 carbs, 10 protein, 6 fat
    Peanut Butter - 16 fat, 6 protein, 6 carbs

    Total: 40 protein, 105 carbs, 23 fat = 787 calories

    Before or During First Period at school - 2 cups 2% milk

    Total: 17 protein, 22 carbs, 10 fat

    Lunch Hour - 2 sandwiches (white or whole wheat bread, whatever the Mom makes for me)
    So.. 4 slices of white or whole wheat bread + 5 slices of lunch meat + light mayo + lettuce

    Whole Wheat Bread - 88 carbs, 16 protein, 4 fat
    Lunch Meat(10 slices) - 25 protein
    Mayo - ?
    Lettuce - 1 carb? lol

    2 cups of milk(if i can keep it cold in my lunch for 4 hours) - 22 carb, 10 fat, 17 protein

    Prepared Pudding Mix and 1 cup oatmeal
    Double Serving Pudding (Cooked) - 5 grams fat, 50 carb(38 sugar OWCH), 2 protein
    1 cup oatmeal - 60 carbs, 6 fat, 10 protein

    Total: 70 protein, 221 carbs, 21 fat

    After School: 7oz can of sockeye salmon, 4 slices of whole wheat or white bread(whatever we have), light mayo.. yes, these are 2 sandwiches.
    Salmon - 20 fat, 42 protein
    Whole Wheat Bread - 88 carbs, 16 protein, 4 fat

    Total: 58 protein, 88 carb, 24 fat

    Work Out

    Post Workout: 2 scoops whey protein, 60 grams dextrose(Dave pointed out to me that I have been taking in 90 grams of freakin dextrose without realizing it!! LOL) -

    Total: 60 carbs, 48 protein, 2 fat

    Right When I Get Home: 200 grams pasta, 1 can sockeye salmon, vegetables(whatever is made)
    Pasta - 166 carb, 3 fat, 24 protein
    Salmon - 20 fat, 42 protein
    Vegetables - 15 carb??

    Total: 66 protein, 181 carbs, 23 fat

    Bike ride to Muay Thai
    Muay Thai
    100 grams Maltodextrin in water (once I get my hands on some) - 94 carbs
    Jiu Jitsu
    Bike Ride Home

    Home/Bedtime: 2 cups 2% milk + casien protein scoop + 1tbs of peanut butter

    Total: 44 protein, 24 carbs, 19 fat

    I will be editing this post for the next little while to add in the amount of calories and the PCF ratio.. Any advice on the diet would be great, take into consideration that I am in class for 5 hours a day (monday to friday).

    Giving me the grand total ovvvvvvvvvvvvvvvvvvvvvv!

    5307 calories
    367 protein (27%)
    702 carbs (53%)
    123 fats (20%)


    This was done without maltodextrin included.
    Last edited by Graeme; 05-03-2009 at 10:26 PM. Reason: Finished.
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  2. #2
    Regular Poster McKayB's Avatar
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    Is all that 5000 calories? Also what are your stats to need 5000

    Although it looks like you are very active if your working out, biking AND doing muay thai

    I would tell your parents to get whole wheat instead of white also. Loos pretty good though
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  3. #3
    Psychosociety Graeme's Avatar
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    Still working on it.. Its HARD trying to have a calorie surplus when at school, going to the gym and doing muay thai AND jiu jitsu + getting to and from these places.

    We will see what it adds up to, but I gotta get some of that pudding mix FAST.. ill be editing some more in 15 minutes.
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    Seasoned M&S Veteran darshan's Avatar
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    It looks like 3000-3500 calories to me.

    Why not try full fat milk? I have bulked on 30P/40C/30F and know others that have to, and it does make it easier to hit 5000kcal.

    Just shove in avocados, nuts, full milk.
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  5. #5
    Muscle & Strength Boss Damien's Avatar
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    Proves to all the other guys coming on and saying they can't eat enough in school, it can be done!
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  6. #6
    Psychosociety Graeme's Avatar
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    Quote Originally Posted by darshan View Post
    It looks like 3000-3500 calories to me.

    Why not try full fat milk? I have bulked on 30P/40C/30F and know others that have to, and it does make it easier to hit 5000kcal.

    Just shove in avocados, nuts, full milk.
    Good guess, but it was 5303 calories!
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  7. #7
    Seasoned M&S Veteran darshan's Avatar
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    I dunno its pretty hard to read, the way you got it layed out.

    5307 calories
    367 protein (27%)
    702 carbs (53%)
    123 fats (20%)

    That is a lot of protein. This is one of those cases where macro nutrient ratios are not practical, and your better off using grams of protein per bodyweight, and increasing carbohydrates AND/OR fats to meet caloric requirements.

    Also whats with the peanut butter and 2% low fat milk? Why not just ditch both of those, and start drinking the full fat variety? If you have the calories to drink full fat milk, IMO, your better off drinking that as when they "skim" the milk a lot of the nutrients go missing, and they need to manually fortify it with vitamins.
    Last edited by darshan; 05-03-2009 at 10:43 PM.
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  8. #8
    Psychosociety Graeme's Avatar
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    Quote Originally Posted by darshan View Post
    I dunno its pretty hard to read, the way you got it layed out.

    5307 calories
    367 protein (27%)
    702 carbs (53%)
    123 fats (20%)

    That is a lot of protein. This is one of those cases where macro nutrient ratios are not practical, and your better off using grams of protein per bodyweight, and increasing carbohydrates AND/OR fats to meet caloric requirements.
    I wasn't using macronutrients, it just came out that way.. Usually does. What should I do about it then? Specific foods to add/remove?
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  9. #9
    Seasoned M&S Veteran darshan's Avatar
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    @ 5000kcal
    - I would personally go for 25-30% fats.
    - Add nuts/EFA (Walnuts, Brazilian nuts, Avocados, Almonds, Macadamia nuts, EVOO shot glass etc).
    - Full Fat milk not low fat
    - Increase carbohydrates to 60+%, predominately complex carbohydrates
    - At most I would have your protein set to 1.0-1.5 g/ lb of bodyweight. Most people use 1.0 g/ lb.
    - At 190 pounds that is in between 190g -285g of protein.

    Hope that helps.
    I Want to Tone, But I Donít Want to Get Too Big

  10. #10
    Psychosociety Graeme's Avatar
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    Quote Originally Posted by darshan View Post
    @ 5000kcal
    - I would personally go for 25-30% fats.
    - Add nuts/EFA (Walnuts, Brazilian nuts, Avocados, Almonds, Macadamia nuts, EVOO shot glass etc).
    - Full Fat milk not low fat
    - Increase carbohydrates to 60+%, predominately complex carbohydrates
    - At most I would have your protein set to 1.0-1.5 g/ lb of bodyweight. Most people use 1.0 g/ lb.
    - At 190 pounds that is in between 190g -285g of protein.

    Hope that helps.
    Will be adding a dozen almonds to 4 meals.

    Full fat milk.. what percentage is that? jesus .. my parents will not buy that, plus i cant stand even the consistancy of 3.25% milk. I didnt even know that 2% was low fat

    Not sure how I am going to reduce the protein intake without reducing all the others as well..

    Thanks for the help though.
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  11. #11
    Seasoned M&S Veteran darshan's Avatar
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    If your protein goes down, something will need to go up. At 9 grams of fat per cal, this makes it easier. The other advantage of upping fat, is such that it increases Essential Fatty Acids, which have numerous health benefits.

    You may need to increase your complex carbohydrates as well, probably another cup of oats here and there.

    350g of protein+ is not going to be beneficial for natural trainees, and is generally what people on Anabolics take.

    GL eating all that
    I Want to Tone, But I Donít Want to Get Too Big

  12. #12
    Psychosociety Graeme's Avatar
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    Quote Originally Posted by darshan View Post
    If your protein goes down, something will need to go up. At 9 grams of fat per cal, this makes it easier. The other advantage of upping fat, is such that it increases Essential Fatty Acids, which have numerous health benefits.

    You may need to increase your complex carbohydrates as well, probably another cup of oats here and there.

    350g of protein+ is not going to be beneficial for natural trainees, and is generally what people on Anabolics take.

    GL eating all that
    Haha , thanks bro.. I will need it.

    The problem isn't increasing other nutrients, its decreasing the protein.. it really can't be done.. adding nuts = more protein, adding oatmeal = more protein ..

    there is just no way that i see that can cut out 80 grams of protein.
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  13. #13
    Regular Poster McKayB's Avatar
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    That is a lot of food LOL.

    I would use a good quality low sugar weight gainer if I was you. But your not me so if you can stomach that much food the go hard
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  14. #14
    Psychosociety Graeme's Avatar
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    Quote Originally Posted by McKayB View Post
    That is a lot of food LOL.

    I would use a good quality low sugar weight gainer if I was you. But your not me so if you can stomach that much food the go hard
    Meh, not gonna bother with a weight gainer.. Too expensive, if I get my hands on some maltodextrin then im all for it but i refuse to spend 60$ a month on crappy weight gainers
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  15. #15
    M&S Power User BarryT's Avatar
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    Good luck man...have you started this yet.

    I must admit, i was laughing my way thru this thread.....that is a ton of food man!!!!
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    5,000 cals a day on clean food. Good s**t Graeme. Now its time to copy and paste...

    Muuahhahhahahaha!
    I never understood... they say 40/40/20 is bad, then again 50/30/20 is bad cuz its too much protein STILL. lol. Do you ever stop chewing??!!
    Last edited by JulezCesarFYC; 05-27-2009 at 11:20 AM. Reason: typo
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  17. #17
    Will rep for Zyzz posts TBtaylor52's Avatar
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    Quote Originally Posted by JulezCesarFYC View Post
    5,000 cals a day on clean food. Good s**t Graeme. Now its time to copy and paste...

    Muuahhahhahahaha!
    I never understood... they say 40/40/20 is bad, then again 50/40/20 is bad cuz its too much protein STILL. lol. Do you ever stop chewing??!!
    How can it be 50/40/20 when that is 110%?
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    Seasoned M&S Veteran JulezCesarFYC's Avatar
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    Quote Originally Posted by TBtaylor52 View Post
    How can it be 50/40/20 when that is 110%?
    lol. typo.
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    Got alot of work to do, Need some Ginkgo Biloba for muscle memory LOL

  19. #19
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    Quote Originally Posted by JulezCesarFYC View Post
    5,000 cals a day on clean food. Good s**t Graeme. Now its time to copy and paste...

    Muuahhahhahahaha!
    I never understood... they say 40/40/20 is bad, then again 50/30/20 is bad cuz its too much protein STILL. lol. Do you ever stop chewing??!!
    40/40/20 is just hard on the body trying to get so much protein. Most people never try for a 5000 calories diet, so the 30/50/20 works best in normal circumstances. You have to remember that in a 3000 calories diet, 30% protein is only 225 g, which is reasonable. Personally, I wouldn't do anything different with this until you've been on it for a month to see what kind of gains you make. -EK

  20. #20
    Seasoned M&S Veteran JulezCesarFYC's Avatar
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    Quote Originally Posted by EKnight View Post
    40/40/20 is just hard on the body trying to get so much protein. Most people never try for a 5000 calories diet, so the 30/50/20 works best in normal circumstances. You have to remember that in a 3000 calories diet, 30% protein is only 225 g, which is reasonable. Personally, I wouldn't do anything different with this until you've been on it for a month to see what kind of gains you make. -EK
    I understand it is easy to ingest the protein but hard on the pancreas and liver correct? So you would recomment a 30/50/20 all around; I mean even on a high calorie diet such as G's?
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    It's hard on the kidenys because of the extra ammonia created in breaking down the protein. I suggest the 30/50/20 in all normal circumstances. Graeme's diet is...well...not a normal circumstance. Not many people shoot for 5000 cals, so in his case I think the 1-1.5 gram per pound rule is applicable. -EK

  22. #22
    Coming Up The Ranks Perseus's Avatar
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    man i remember in college i used lug around this huge lunchbox/cooler with me eveywhere because the cafeteria had crappy food and i didnt feel like running back and forth to my dorm. Some people probably thought i was a dork, but i had my full supply of food with me at all times and never missed a meal.

    eating at school can be tough, but if you're willing to put forth some extra committment, it'll pay off
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  23. #23
    Psychosociety Graeme's Avatar
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    Ive really been trying to eat all this food, but its just so damn much.. WOW.. unreal..
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    Seasoned M&S Veteran darshan's Avatar
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    Man I am impressed. I struggle on 3500-4000.

    How are the lifts coming along? I imagine you must take massive dumps each day haha
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    Psychosociety Graeme's Avatar
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    Quote Originally Posted by darshan View Post
    Man I am impressed. I struggle on 3500-4000.

    How are the lifts coming along? I imagine you must take massive dumps each day haha
    LOL! Yeaaah.

    Well, all of my exercises have been going up steadily enough that I am not concerned about overtraining or not eating enough to support strength gains for 6-12 reps, but I dont think i have gained any weight.. and i havent been eating enough.. really trying to step it up a notch, bought some nuts.. easy 300 calories whenever i need them..
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