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  1. #1
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    Default Help with bulking diet

    Hi all,

    I'm new to this forum & the whole fitness scene.
    I'm a tall and bit skinny person.
    So i have to bulk if i wanna get bigger.
    I do have a 70% bulk diet but having problems with my breakfast and my 15h meal. So thats why i need your help

    1.Height
    1m90 or 6.2 feet

    2.Weight
    71kg

    3.Age
    22

    4.Training goal
    I don't want to be a bodybuilder but having a nice looking body would be good
    http://www.muscleandstrength.com/for...ore-after.html
    His first photo but a bit more mass is my goal. his other 2 photos are a bit too big.

    5.How many times you train per week
    5 times a week. Monday till Friday.
    I do sport alot (football)

    6.Approximate serving size of food (this would help greatly)

    - Breakfast :
    Nothing (I don't have much time.. acctualy no time to make a good breakfast.
    So it would be good if you guys come up with a good (fast if possible) breakfast.

    - 10h :
    250gr soft curd cheese with 100gr muesli

    - 12h :
    4x sandwich with tuna fish.

    - 15h :
    1 250ml danone yogurth with some muesli in it.

    - Evening meal :
    what my parents make (always potatoes, vegetables and meat)

    19h-21h -> training

    - 21u30 :
    Gainers Shake with 500ml milk + banana


    As i think, i don't take enough calories to bulk.
    Can you people help me please with completing my diet or even make it better?
    If needed, i can post some pictures of myself.

    Cheers!

  2. #2
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    Default

    Breakfast is easy, just have a couple scoops of protein in a shake. And for carbs have oats, just throw the say oats right in your shake. Breakfast will only take 5 minutes
    So you say you dont listin to the "big guy at the gym anymore" Instead you read articles and studys and go of what some science study on the internet says. Hows that working for ya? Big guy still big you still small...
    Bench 345 - 10reps
    DL 405 - 8reps
    Front squat 315 - 8reps
    5'8" 233lbs - LIFETIME NATURAL -

  3. #3
    Just joined M&S
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    Default

    Ok, thanks already!
    But i still don't think i eat enough cal in a day. Are there any improvements possible in my diet or is this a good diet?

  4. #4
    Dark Meat dday39's Avatar
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    Default

    calculate BMR/TDEE and eat 300-500 cals above that. aim to gain about 1lb per week to keep fat gains to a minimum (try to get 1g per 1lb of bodyweight in protein daily)

    choose a proven novice routine that fits your goals (Starting Strength, StrongLifts, All Pro's Simple Beginner Routine). novice lifters don't need to be in the gym 5 days per week. you'll benefit more from increased frequency

  5. #5
    M&S Elite Member
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    Default

    Make sure your getting 1.5-2 grams of protein a day And 2-3grams of carbs. Once you get that planned see how many calories that adds up to and go from there.
    So you say you dont listin to the "big guy at the gym anymore" Instead you read articles and studys and go of what some science study on the internet says. Hows that working for ya? Big guy still big you still small...
    Bench 345 - 10reps
    DL 405 - 8reps
    Front squat 315 - 8reps
    5'8" 233lbs - LIFETIME NATURAL -

  6. #6
    Just joined M&S
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    Default

    Ok thanks already for the information!
    Any other information/help is welcome!

 

 

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