0

votes

Bulking diet

Answered on July 13, 2016
Created May 18, 2014 at 3:47 PM

opinions on diet/routine currently am 15 years old 5'10'' 136 lbs weekly program is something like

(ABA week)

M- A squats press deadlift

T- sprints or swimming

W- B squats bench row

T- sprints or swimming

F- A squats press deadlift

S- hiking or swimming

S- rest

avg workout day is something like

breakfast-3 large eggs 2 pieces bacon bulletproof coffee (2 tbsp fat sources) and 2 cups unsweetened almond milk

Lunch- 12-16oz lean meat 1 tbsp oil+lettuce

PWO- 1 quart whole milk+1 tsp bcaas and 30g grass fed whey protein

Dinner- 12-16 oz meat, starchy veggies, 1 tbsp fat (usually like 1 lb brussels) and 1 lb sweet potatoes, 2/3 cup coconut oil

around 2800 calories 33% of each macro (no counting calories here tho)

rest days are keto around 2000 calories (includes sprint days)

increasing calories by 250 each week currently maintenance for this week and then bulking more and more every week until at like 1-1.5 lb pounds a week trying to get up to like 150-160 in 3 months while retaining speed ideas?

De1095b2ba29c1035f00428cbfe3cc7c

(777)

on May 23, 2014
at 08:49 AM

Weight! I couldn't eat 3-400g net carbs everyday, i'm usually VLC 20-50g net carbs but when I add in some white potatoes, lift a heavy kettlebell & do pushups I start gaining very quickly. I workout in the AM then fast until dinner.

Medium avatar

on May 22, 2014
at 11:44 PM

Also, eat some carbs in the AM. Your first meal of the day. It will help fuel your body and prevent it from stealing energy from muscle.

Bd33a3fd18e690366f1532766fa5b24e

(0)

on May 22, 2014
at 11:41 PM

@Robert 13 is that weight or carb content

De1095b2ba29c1035f00428cbfe3cc7c

(777)

on May 22, 2014
at 10:28 AM

It seems to work, not sure if its just glycogen pumping up the muscles but I've started having about 3-400g of white potatoes every night, on top of having extra energy to workout in the morning I seem to be gaining decent muscle as each day passes. Mashed with butter oil they are absolutely heavenly!

Bd33a3fd18e690366f1532766fa5b24e

(0)

on May 21, 2014
at 12:54 AM

useless sources like coconut oil and grass fed butter or palm oil @AnyonesGhost

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6 Answers

1
3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on May 20, 2014
at 05:56 PM

1. You are 15, chill out a bit. Far more important for you to focus on form than weight gain.

2. No need to eat 2+ pounds of meat on a workout day

3. Low carb is not ketosis

4. Your lifting schedule is good for someone who is fully developed, you need to have Pull-ups, Dips, Pedestals

0
Medium avatar

on July 13, 2016
at 10:17 AM

Eat a balanced diet which include protein carbs and fats like egg whites, oatmeal and dairy products.

0
Eb87941a669017dfb288d296cc672130

on May 20, 2014
at 05:33 PM

No keto on rest days. What's the point? You're not going to keto adapt that quickly. All it will do is impair your recovery. Eliminate the vegetable oils and the almond milk. That's so much fat you're adding from just useless sources. Butter/dairy, egg yolk, and meat/fish should be your fats.

I'd also personally practice intermittent fasting during the bulk and why so much swimming? I'd just increase my lifting frequency and add brisk walks. push/pull/legs 6 days a week so you're hitting each workout 2x per week. Add like 10 minutes of HIIT after one of the days if you want. Not a designated cardio only day though.

Bd33a3fd18e690366f1532766fa5b24e

(0)

on May 21, 2014
at 12:54 AM

useless sources like coconut oil and grass fed butter or palm oil @AnyonesGhost

0
B5fb873f94766774e49a6f9d533a3223

on May 19, 2014
at 03:54 PM

You should scale back your compound lifts. There is no way your body can recover from doing squats every other day and running/hiking on your rest days. If you are lifting 3 days a week do squats on one, press the next, then deadlift on the last. You can add more assistance work on each day for that specific lift.

0
Eed7dabde3d61910685845e04605267f

on May 19, 2014
at 03:15 PM

Drink lots of milk, esp around workout times...

0
Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

on May 18, 2014
at 07:36 PM

Eat more carbs, like potatoes.

Medium avatar

on May 22, 2014
at 11:44 PM

Also, eat some carbs in the AM. Your first meal of the day. It will help fuel your body and prevent it from stealing energy from muscle.

Bd33a3fd18e690366f1532766fa5b24e

(0)

on May 22, 2014
at 11:41 PM

@Robert 13 is that weight or carb content

De1095b2ba29c1035f00428cbfe3cc7c

(777)

on May 22, 2014
at 10:28 AM

It seems to work, not sure if its just glycogen pumping up the muscles but I've started having about 3-400g of white potatoes every night, on top of having extra energy to workout in the morning I seem to be gaining decent muscle as each day passes. Mashed with butter oil they are absolutely heavenly!

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