1

votes

Hack my bulking daily diet

Answered on August 19, 2014
Created April 18, 2013 at 10:58 AM

I really dont know how people struggle to bulk on paleo, im having one meal a day and can easily fit in 3400 calories in just my dinner. Im only eating once a day. I might split the meal in 2 but honestly i like fasting most the day as it means I can have a HUGE meal when i get home after my workout.

Im finally injury free enough to give Starting Strength program a go. Start a bulking routine so any feedback would be appreciated. my BMR is around 2000

Height - 193cm
Weight - 85.8kg
Lean towards more of an endo, tend to gain fat easily, especially around the hips

Workout Days

Egg fried Rice

Basmati Rice - 100g
3 x Sweet Potato
4 eggs

Meat dish

500g mince beef (10% fat)
50g Cheese
Few bit of chopped veg, chilli, garlic, spices.

Dessert

150ml double (heavy) cream
6 brazil nuts
3 dried figs

Total 3400 cals

Fat - 210
Protein - 170
Carbs - 200

Non workout days just minus the rice & sweet potatoes

Is having brazil nuts and dried fruit every day ok, I know nut consumption should be minimized. Should i just stick with fruit and cream and only have the nuts once/twice a week

UPDATE

I'm going to drop the calories like you have suggested. I gain fat too easily, already today my trousers are getting tight around the hips, It's where I store my fat, hips and bum, just like a bloody women.

Going to do a +20%/-20% workout and non workout days. Ill fast for 16-18 hours a day.

2600 cal on workout days

500g lean beef
100g rice
200g sweet potatoes, (cooked weight, so thats about 500g raw)
60ml olive oil (use this for frying eggs, roasting sweet potatoes)
20g butter
5 eggs

Macros

163g fat (56%)
165 protein (26%)
119 carbs (18%)

I think I???ll probably drop the butter or some of the olive oil and have more rice to up the carbs.

1600 cals on non workout days

500g lean beef
20g butter
3 eggs
2 x protein shakes OR some lean chicken or turkey

Macros

93g fat (53%)
180g protein (43%)
10g carbs (2%)

7cc64d8fdbca692dccee238f38e24b82

(124)

on April 24, 2013
at 12:46 PM

I knew sprints were beneficial but never knew the signalling it causes to the body regarding muscle and fat, thanks for the info. I'm going to do sprints on my off days, groin is hurting a bit atm probably not warming up properly before going into sprints but I'm doing a lot of stretching atm trying to get into full squat position for the powerclean so it could be that. Carb back-loading is pretty much what I do already, I take some bcaa before workout and then consume the 150g carbs in my meal when I get home. Ill give those interviews a watch, thanks for the links

2e1591c76896828077b930de5107f1af

on April 20, 2013
at 11:39 AM

well if you dont care about gaining fat in the bulking process its fine i suppose, but if you want to minimize fat gain, 300 calories surplus overtime, will lead to a better result without having to diet for a long time

Cb9a270955e2c277a02c4a4b5dad10b5

(10979)

on April 18, 2013
at 08:40 PM

I agree mash, that maintenance calorie estimation of 16* weight in kg is pretty low, you sure it's not supposed to be weight in pounds?

Cb9a270955e2c277a02c4a4b5dad10b5

(10979)

on April 18, 2013
at 08:37 PM

I'd recommend you look into Kiefer of Carb Back Loading and his take on the warrior diet by ori hofmekler (pretty much where intermittent fasting was made popular). I'd recommend you watch the YouTube video where Joseph mercola interviews Phil Campbell. And I'd recommend you watch the YouTube video where Doug Mcguff speaks at the 21 Convention, specifically after 1:00:00. Those 3 things together will give you a better idea of what you need to do to get the results you want.

Cb9a270955e2c277a02c4a4b5dad10b5

(10979)

on April 18, 2013
at 08:35 PM

I wouldn't recommend fasting for 22 hours straight daily on a bulk.. I'd at least get some intermittent protein in there. And like I said it doesn't have to be sprinting, just something high intensity. If you bike to work, you could do a few sets of intense bursts on your bike on your way **home** from work or something. These high intensity activities are going to tell your body it needs more muscle not fat by increasing muscular insulin sensitivity after running the anaerobic processes in full gear.

Ca2c940a1947e6200883908592956680

(8574)

on April 18, 2013
at 08:29 PM

Ahh sorry that is 16kcal per lb of BM. Sorry.

7cc64d8fdbca692dccee238f38e24b82

(124)

on April 18, 2013
at 07:33 PM

body mass (86kg) x 16 = 1376cal........O_o My maintenance is definitely higher than that

7cc64d8fdbca692dccee238f38e24b82

(124)

on April 18, 2013
at 07:31 PM

Ok lets give that a go then, i just ate all that in one sitting, im stuffed now. Did i mention im only having one meal a deal, fasting for approx 22 hours a day. I should split up this meal into 2 really for bulking right? Ill be sure to do the sprint 1-2 times per week.

Cb9a270955e2c277a02c4a4b5dad10b5

(10979)

on April 18, 2013
at 05:44 PM

R day at 5-8 30 second sets you will decrease abdominal fat and assuming you are in a calorie surplus with adequate protein, you will gain significantly more muscle than fat. That is the only reliable way I've found to achieve said goals. Second to that would be weight lifting, then if/cbl.

Cb9a270955e2c277a02c4a4b5dad10b5

(10979)

on April 18, 2013
at 05:40 PM

Okay, we'll since you are trying to bulk up I want you to eat to your fill. If you have to eat 1100 extra calories for that so be it, I want you to be satiated on a bulk or I just don't see you gaining muscle. That being said, I want you to understand that HIIT will make you lean. HIIT will drop your bf and increase your lbm hands down. If you're going to eat a large enough calorie surplus that you are still gaining fat in the midsection then you'll have to increase HIIT frequency. It doesn't matter if you do HIIT on a bike, running,swimming,elliptical or plyometrics, if you do HIIT every othe

7cc64d8fdbca692dccee238f38e24b82

(124)

on April 18, 2013
at 05:05 PM

sorry the formatting of comments doesn't work. What i mean is - i will be lifting 3 times per week, im doing the starting strength program, so squats 3 times a week, deadlift 2 times, power clean, bench et (as long as my shoulder holds out). All compound. I do 1 sprint session per week for 10 minutes, sprint 50m, walk back, repeat that about 8 times. And over the course of the day at work i do approx 7000 steps. And then i cycle for about 10 minutes per day commuting to work. hope that makes sense.

7cc64d8fdbca692dccee238f38e24b82

(124)

on April 18, 2013
at 05:02 PM

Neck is 14" I have small wrist, hands for my size too, im pretty sure im endo, heres a pic of me from front and back - http://s15.postimg.org/6rinxhncb/image.png

Ebb10603524dd22621c1155dd7ddf106

(19150)

on April 18, 2013
at 03:43 PM

That's a pretty good guess - YMCA or Naval estimates put you at 15-17% :-) (I guessed your neck was between 16-17 for the Naval estimate). Do you wear 36" pants, or did you just measure 36" around with a tape?

Cb9a270955e2c277a02c4a4b5dad10b5

(10979)

on April 18, 2013
at 02:50 PM

Also, what does "*3 times heavy lifting 10 min HIIT sprints -10,000 steps a day*" mean? You lift heavy 3 times per week, are these compound lifts? What is the split, are you working out the whole body each day, are you benching squatting DLing? Are you doing 10 minutes of HIIT 3 times per week or ever day? What is the program? Are you just running straight for 10 minutes? Then the 10k steps per day, I don't get it, are you running up those steps? Or did you just want to mention that you walk 10'000 steps per day? Like to work or something?

Cb9a270955e2c277a02c4a4b5dad10b5

(10979)

on April 18, 2013
at 02:44 PM

I mean, Paul , I think you should eat till you feel full, but if you're gaining a gut from eating till you get full then you need to either eat less or hiit more. HIIT or HIT. (High intensity interval training as prescribed by Phil Campbell in Ready Set Go, or High Intensity Training as prescribed by Doug Mcguff in Body By Science). If you're gaining belly fat you need to up your metabolic rate and get your muscle cells more insulin sensitive by using them! I've easily done 1,000 calorie++ surpluses before in conjunction with HIIT and got good lean results, I tend towards ecto not endo though.

7cc64d8fdbca692dccee238f38e24b82

(124)

on April 18, 2013
at 02:33 PM

Waist is 36 inches, im not sure my BF% but i would guess 15-18% I know i can go lower A LOT, but ive been calorie restricted for the last 8 months and just havent got it in me to keep cutting (or trying to and failing). I want to gain some muscle, havent got that many years left in me for prime bulking ;)

7cc64d8fdbca692dccee238f38e24b82

(124)

on April 18, 2013
at 02:31 PM

weekly exercise looks like this - 3 times heavy lifting 10 min HIIT sprints -10,000 steps a day, I walk around a lot in my job Cycle to and from work approximate 5 mins each way. It's a shame because enjoying eating this amount of food, actually felt full for the first time in ages after eating a meal. I've been sticking to approx 1700cals while cutting and could never eat how much I wanted. I guess I should cut it back a bit seeing as I'm starting with light weights at the moments so It's not too strenuous, give it a few weeks and the lifts should start to get challenging

Ebb10603524dd22621c1155dd7ddf106

(19150)

on April 18, 2013
at 01:39 PM

I'm getting 6'4'', 189lbs for non-metric measurements -- are you sure you're endomorphic? Sounds ectomorphic, as that's fairly lightweight for such a tall person.

Ebb10603524dd22621c1155dd7ddf106

(19150)

on April 18, 2013
at 01:37 PM

If we knew other stats (BF%, waist size, etc) we could probably make better suggestions. Waist size can be used to estimate BF%. (Use a suprailiac or three-point reading if you have fat calipers around.) BF% will help focus in on where you are now, which will help us suggest ideas to take yourself where you want to be.

Ebb10603524dd22621c1155dd7ddf106

(19150)

on April 18, 2013
at 01:34 PM

As a meso-endo, I strongly agree with this. Weights will help build mass, as well as ramp up metabolism. Overtime, as stated, add more food as needed when you start to feel it. *However*, I would at least eat a surplus enough to cover both daily exercise and bodily repair from exercise. 1100-1300 for his stats does seem high, but I wouldn't be surprised if it ranged from 400-800 over RMR even from the get-go *just to maintain mass*.

7cc64d8fdbca692dccee238f38e24b82

(124)

on April 18, 2013
at 11:17 AM

Actually i could do with cutting, but ive been restricting my diet for the last 8 months while ive been injured and not doing much and its killing me (mentally mostly) I like food, cutting just isnt for me haha Ive been trying to cut and maintain while being injured, had a few successful spouts of weight loss but ive just hovered around 80kg mark for months, failing at the weekend consuming more calories. im fed up with trying to cut, i just want to bulk now that I can train effectively.

7cc64d8fdbca692dccee238f38e24b82

(124)

on April 18, 2013
at 11:14 AM

Aim is to gain muscle. See this is where im confused, 1100 surplus is surely too much but I read conflicting advice saying that basically you should just try to consume as much as possible (upwards to 5000+) to maximise muscle gain

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4 Answers

2
Cb9a270955e2c277a02c4a4b5dad10b5

(10979)

on April 18, 2013
at 01:20 PM

I wouldn't eat 1100 calorie surplus if I tended towards endo. You need to rev up your metabolism if you're gonna eat at that huge of a caloric surplus. Maybe if you start doing HIIT and then try the calorie surplus, keeping an eye on your stomach the whole time.

7cc64d8fdbca692dccee238f38e24b82

(124)

on April 18, 2013
at 05:05 PM

sorry the formatting of comments doesn't work. What i mean is - i will be lifting 3 times per week, im doing the starting strength program, so squats 3 times a week, deadlift 2 times, power clean, bench et (as long as my shoulder holds out). All compound. I do 1 sprint session per week for 10 minutes, sprint 50m, walk back, repeat that about 8 times. And over the course of the day at work i do approx 7000 steps. And then i cycle for about 10 minutes per day commuting to work. hope that makes sense.

Ebb10603524dd22621c1155dd7ddf106

(19150)

on April 18, 2013
at 01:34 PM

As a meso-endo, I strongly agree with this. Weights will help build mass, as well as ramp up metabolism. Overtime, as stated, add more food as needed when you start to feel it. *However*, I would at least eat a surplus enough to cover both daily exercise and bodily repair from exercise. 1100-1300 for his stats does seem high, but I wouldn't be surprised if it ranged from 400-800 over RMR even from the get-go *just to maintain mass*.

Cb9a270955e2c277a02c4a4b5dad10b5

(10979)

on April 18, 2013
at 02:50 PM

Also, what does "*3 times heavy lifting 10 min HIIT sprints -10,000 steps a day*" mean? You lift heavy 3 times per week, are these compound lifts? What is the split, are you working out the whole body each day, are you benching squatting DLing? Are you doing 10 minutes of HIIT 3 times per week or ever day? What is the program? Are you just running straight for 10 minutes? Then the 10k steps per day, I don't get it, are you running up those steps? Or did you just want to mention that you walk 10'000 steps per day? Like to work or something?

Cb9a270955e2c277a02c4a4b5dad10b5

(10979)

on April 18, 2013
at 08:35 PM

I wouldn't recommend fasting for 22 hours straight daily on a bulk.. I'd at least get some intermittent protein in there. And like I said it doesn't have to be sprinting, just something high intensity. If you bike to work, you could do a few sets of intense bursts on your bike on your way **home** from work or something. These high intensity activities are going to tell your body it needs more muscle not fat by increasing muscular insulin sensitivity after running the anaerobic processes in full gear.

7cc64d8fdbca692dccee238f38e24b82

(124)

on April 18, 2013
at 02:31 PM

weekly exercise looks like this - 3 times heavy lifting 10 min HIIT sprints -10,000 steps a day, I walk around a lot in my job Cycle to and from work approximate 5 mins each way. It's a shame because enjoying eating this amount of food, actually felt full for the first time in ages after eating a meal. I've been sticking to approx 1700cals while cutting and could never eat how much I wanted. I guess I should cut it back a bit seeing as I'm starting with light weights at the moments so It's not too strenuous, give it a few weeks and the lifts should start to get challenging

Cb9a270955e2c277a02c4a4b5dad10b5

(10979)

on April 18, 2013
at 05:40 PM

Okay, we'll since you are trying to bulk up I want you to eat to your fill. If you have to eat 1100 extra calories for that so be it, I want you to be satiated on a bulk or I just don't see you gaining muscle. That being said, I want you to understand that HIIT will make you lean. HIIT will drop your bf and increase your lbm hands down. If you're going to eat a large enough calorie surplus that you are still gaining fat in the midsection then you'll have to increase HIIT frequency. It doesn't matter if you do HIIT on a bike, running,swimming,elliptical or plyometrics, if you do HIIT every othe

Cb9a270955e2c277a02c4a4b5dad10b5

(10979)

on April 18, 2013
at 08:37 PM

I'd recommend you look into Kiefer of Carb Back Loading and his take on the warrior diet by ori hofmekler (pretty much where intermittent fasting was made popular). I'd recommend you watch the YouTube video where Joseph mercola interviews Phil Campbell. And I'd recommend you watch the YouTube video where Doug Mcguff speaks at the 21 Convention, specifically after 1:00:00. Those 3 things together will give you a better idea of what you need to do to get the results you want.

Cb9a270955e2c277a02c4a4b5dad10b5

(10979)

on April 18, 2013
at 02:44 PM

I mean, Paul , I think you should eat till you feel full, but if you're gaining a gut from eating till you get full then you need to either eat less or hiit more. HIIT or HIT. (High intensity interval training as prescribed by Phil Campbell in Ready Set Go, or High Intensity Training as prescribed by Doug Mcguff in Body By Science). If you're gaining belly fat you need to up your metabolic rate and get your muscle cells more insulin sensitive by using them! I've easily done 1,000 calorie++ surpluses before in conjunction with HIIT and got good lean results, I tend towards ecto not endo though.

Cb9a270955e2c277a02c4a4b5dad10b5

(10979)

on April 18, 2013
at 05:44 PM

R day at 5-8 30 second sets you will decrease abdominal fat and assuming you are in a calorie surplus with adequate protein, you will gain significantly more muscle than fat. That is the only reliable way I've found to achieve said goals. Second to that would be weight lifting, then if/cbl.

7cc64d8fdbca692dccee238f38e24b82

(124)

on April 18, 2013
at 07:31 PM

Ok lets give that a go then, i just ate all that in one sitting, im stuffed now. Did i mention im only having one meal a deal, fasting for approx 22 hours a day. I should split up this meal into 2 really for bulking right? Ill be sure to do the sprint 1-2 times per week.

7cc64d8fdbca692dccee238f38e24b82

(124)

on April 24, 2013
at 12:46 PM

I knew sprints were beneficial but never knew the signalling it causes to the body regarding muscle and fat, thanks for the info. I'm going to do sprints on my off days, groin is hurting a bit atm probably not warming up properly before going into sprints but I'm doing a lot of stretching atm trying to get into full squat position for the powerclean so it could be that. Carb back-loading is pretty much what I do already, I take some bcaa before workout and then consume the 150g carbs in my meal when I get home. Ill give those interviews a watch, thanks for the links

1
Ca2c940a1947e6200883908592956680

(8574)

on April 18, 2013
at 02:35 PM

In my opinion (internet read) I would be careful not to simply waste food thinking that "much more" is better than just "more". By waste I mean, you really only want to prepare and eat enough to elicit an anabolic effect. I have pretty much scaled my entire eating towards this view (i.e. reducing protein).

From what I understand the rule of +20% more calories has been used in the body-building industry for years, and seems to be enough to produce results. I am not sure that consuming more than this would produce more quicker. But I don't know.

Maintenance calories (kcal) = Body Mass (lbs) x 16
Bulk calories (kcal) = Maintenance calories + (Maintenance Calories x 0.2)

Useful: http://www.bodyrecomposition.com/muscle-gain/general-philosophies-of-muscle-mass-gain.html

Ca2c940a1947e6200883908592956680

(8574)

on April 18, 2013
at 08:29 PM

Ahh sorry that is 16kcal per lb of BM. Sorry.

7cc64d8fdbca692dccee238f38e24b82

(124)

on April 18, 2013
at 07:33 PM

body mass (86kg) x 16 = 1376cal........O_o My maintenance is definitely higher than that

Cb9a270955e2c277a02c4a4b5dad10b5

(10979)

on April 18, 2013
at 08:40 PM

I agree mash, that maintenance calorie estimation of 16* weight in kg is pretty low, you sure it's not supposed to be weight in pounds?

1
2e1591c76896828077b930de5107f1af

on April 18, 2013
at 11:07 AM

that would mean you get a surplus of around 1100 calories. what is your goal in all this? gaining weight or muscle? and i dont think it is a problem to have nuts and dried fruit imo

7cc64d8fdbca692dccee238f38e24b82

(124)

on April 18, 2013
at 11:14 AM

Aim is to gain muscle. See this is where im confused, 1100 surplus is surely too much but I read conflicting advice saying that basically you should just try to consume as much as possible (upwards to 5000+) to maximise muscle gain

7cc64d8fdbca692dccee238f38e24b82

(124)

on April 18, 2013
at 11:17 AM

Actually i could do with cutting, but ive been restricting my diet for the last 8 months while ive been injured and not doing much and its killing me (mentally mostly) I like food, cutting just isnt for me haha Ive been trying to cut and maintain while being injured, had a few successful spouts of weight loss but ive just hovered around 80kg mark for months, failing at the weekend consuming more calories. im fed up with trying to cut, i just want to bulk now that I can train effectively.

2e1591c76896828077b930de5107f1af

on April 20, 2013
at 11:39 AM

well if you dont care about gaining fat in the bulking process its fine i suppose, but if you want to minimize fat gain, 300 calories surplus overtime, will lead to a better result without having to diet for a long time

0
Bd33a3fd18e690366f1532766fa5b24e

on May 27, 2014
at 01:23 AM

where are the veggies?

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