Bulking with a tight schedule

[Ch0r]

Hey! Anyways, here's my little journal mainly to keep me honest, but also so that maybe others can learn. (If I do anything right!)

Here is my target diet, with props to Lee for the help!:

PS - This diet is revised a little bit.

(Target)Fitness Goal: Gain Muscle Size And Strength

|_ 657 calories coming from protein (30%) 164.25g
|_ 1095 calories coming from carbohydrates (50%) 273.75g
|_ 438 calories coming from unsaturated fat (20%) 48.66g

Total Cals/day = 2190 (Target)

(Actual)(2458 Cals Total)
Meal 1 = 569 cals - 45p 59c 17f
Meal 2 = 210 cals - 24p 23c 2.5f
Meal 3 = 278 cals - 42p 23c 2f
Meal 4 = 865 cals - 66p 149c 4.5f
Meal 5 = 536 cals - 44p 54c 16f
TOTAL - 221p 308c 42f

Total Nutrients:
221g - 884 cals - Protein (36%)
308g - 1232 cals - Carbohydrates (50%)
42g - 378 cals - Fat (15%)



Meal 1(5:50):

6p 23c 03f – rolled oats (.5 cu)
8p 11c 01f – 1% milk (1 cu)
24p 00c 00f – egg white (6 ea)
0p 19c 0f - apple
7p 6c 13f - 1oz planters dry roasted peanuts
--------------------------------
45p 59c 17f - TOTAL

P = 180 Calories
C = 236 Calories
F = 153 Calories
= 569 Calories TOTAL
---------------------------------

Meal 2(Second hour, around 8:45):

04p 23c .5f – 9-grain bread, toasted (1 slice) Great Harvest
22p 00c 02f – chicken breast, skinless (2-1/4 oz)
---------------------------------
24p 23c 2.5f - TOTAL

P = 96 Calories
C = 92 Calories
F = 22.5 Calories
= 210 Calories TOTAL
---------------------------------

Meal 3(Lunch, 11:30ish):

42p 24c 2f 1 Packet Myoplex

choc(http://www.dpsnutrition.net/product_...&number=ON055_)
---------------------------------
42p 23c 2f - TOTAL

P = 168 Calories
C = 92 Calories
F = 18 Calories
= 278 Calories TOTAL
---------------------------------

--------------
***WORKOUT***
--------------

Meal 4(Locker Room - PW Shake (1:15 aprx)):

66p 9c 4.5f - 3 scoop 100% whey choc
0p 140c 0f - .5 cup honey
-----------------------------------
66p 149c 4.5f - TOTAL

P = 264 Calories
C = 596 Calories
F = 4.5 Calories
= 864.5 Calories TOTAL
-----------------------------------

Meal 5(1 1/2 hours later(2:45):

44p 54c 16f - 1 Chicken-Stuffed Pita (http://www.discussfitness.com/showth...&threadid=2243)

-----------------------------------
44p 54c 16f - TOTAL

P = 176 Calories
C = 216 Calories
F = 144 Calories
= 536 Calories TOTAL
--------------------------------

I'll be weight training monday, thursday, and friday. The rest of the days will be sitting and doing nothing, since I don't really need cardio.

One last thing, my stats are 5'10, 154, 8.0% bf. I want to gain muscle size and strength like my nutrition plan says. The fun starts tommorrow!

ALL suggestions welcome , especially about nutrition, since it's the most important part.

[Ch0r]

6:00 - Meal 1 (Exactly as planned but without nuts and with 8oz oj)

9:00 - Skipped (forgot my shake!)

11:00 - Meal 2 (thought the chicken was more important before workout)

***WORKOUT***

1:00 - PW Shake

4:30 - pot roast, potatoes, carrots

I'm bad, but I went golfing instead of eating! I'll get on this plan soon enough.

Workout - felt sick, barely got through 115 lbs 5x5 on power cleans which is usually easy.

However, 115 on bench I finally did with no assistance (and no real struggle) 5x5. Next bench day I'm going higher!

So-so first day!

[Ch0r]

Ok first day of summer. I wanna see some improvements in 2 months hopefully. (Trying to get motivated here), I better go cook breakfeast!

[jay`]

whats happened over the last month?? have you been following the program or are you starting it now?

[Ch0r]

No I haven't because my uncle died and that threw things off and then school got really crazy. Now summer is here I'm going to do it right this time.

Ok, Breakfest:

Meal 1(8:00)

5p 27c 03f – rolled oats (.5 cu)
8p 11c 01f – 1% milk (1 cu)
24p 00c 00f – egg white (6 ea)
6p 00c 10f - egg yolk (2)
0p 19c 0f - apple
3p 3c 7.5f - 1oz Almonds
2p 10c 0f - 8oz v-8 juice
--------------------------------
48p 70c 21.5f - TOTAL

P = 192 Calories
C = 280 Calories
F = 193.5 Calories
= 665.5 Calories TOTAL


I put the v-8 in there for flavor, and at 50 cals I figured it was a steal because I needed more fruits and veggies.

Also, if anyone has a spreadsheet I could use that would figure out all these percentages for me, lemme know, thanks.

[Lee J B]

Good stuff is rollin for ya again, I'll be watching mate. Looks good to me so far.

[Ch0r]

I've decided that this is definately going to be close to 3000 cals, I know we targeted 2200 Lee but I need something for dinner! Here's my plan for dinner. Dinner will be cursors chicken crock since it has all the stuff I need for an evening meal. Around 7 I plan to have some squash and zuchinni on my gorge foreman. (Does cooking them on the Foreman take any nutritional value away?)

I'm going to try this for 2 weeks, and then see what I think.

Also, I should have the same PW shake even if I don't workout right? Should I still have the monster shake even if my schedule allows me to eat whole foods right after it, or should I trim my shake down a little?

[Lee J B]

Trim down the monster shake, you dont need a PW shake if you have no workout, the insulin rise wont favour your fat loss ideas, go for it though other than that, sounds good.

[Ch0r]

Ok, I followed this diet exactly today. When I don't workout, should I up my portions a little, or add another meal? (High in carbs I think since my overall percentages could use a little work!)

Non-Workout Days

2015 Cals Total

209p 186c 50f [grams]

836 Calories from Protein (41%)
744 Calories from Carbs (37%)
450 Calories from Fats (22%)


Meal 1(8:00)

5p 27c 03f – rolled oats (.5 cu)
8p 11c 01f – 1% milk (1 cu)
24p 00c 00f – egg white (6 ea)
6p 00c 10f - egg yolk (2)
0p 19c 0f - apple
3p 3c 7.5f - 1oz Almonds
2p 10c 0f - 8oz v-8 juice
--------------------------------
48p 70c 21.5f - TOTAL

P = 192 Calories
C = 280 Calories
F = 193.5 Calories
= 665.5 Calories TOTAL


Meal 2(12:00)

04p 23c .5f – 9-grain bread, toasted (1 slice) Great Harvest
22p 00c 02f – chicken breast, skinless (2-1/4 oz)
---------------------------------
24p 23c 2.5f - TOTAL

P = 96 Calories
C = 92 Calories
F = 22.5 Calories
= 210 Calories TOTAL
---------------------------------


Meal 3(2:00)

42p 24c 2f - 1 Packet Myoplex
choc(http://www.dpsnutrition.net/product...0&number=ON055_)
---------------------------------
42p 23c 2f - TOTAL

P = 168 Calories
C = 92 Calories
F = 18 Calories
= 278 Calories TOTAL
---------------------------------


Meal 4(5:00)

44p 54c 16f - 1 Chicken-Stuffed Pita (http://www.discussfitness.com/showt...=&threadid=2243)

-----------------------------------
44p 54c 16f - TOTAL

P = 176 Calories
C = 216 Calories
F = 144 Calories
= 536 Calories TOTAL
--------------------------------



Meal 5(7:00)

51p 16c 7f - Chicken Crock

-------------
51p 16c 7f - TOTAL


P = 202 Calories
C = 62 Calories
F = 62 Calories
= 326 Calories TOTAL
-----------------------------

Workouts should start again on Monday. I messed around a little on my bench at home and did 5 reps @ 135lbs which I could barely do for 1 rep like 2 weeks ago. Without that monster PW shake I'm struggling for cals. I could easily be at that 2190 mark on off-days like you suggested Lee, just throw in a piece of bread or something.

I just graphed the ratio of my meals macros and it seems to me that on workout days if I switched meal 2 and meal 4 then if I planned to workout after Meal 1, I would be set. The only thing is I would add a protein shake to have 6 meals.

This would accomplish:

- High pre/post workout carb meals
- Dwindling Carbs throughout the day
- Adequete Protein throughout the day
- Adjust calories even more so than just the calories I burn from working out, hence my body won't get used to a certain caloric intake.

[Ch0r]

Day 2:

Meal1 was as planned but I only had 4 eggs because we ran out.

Meal 2 I switched with Meal 4/

Meal 3 was as planned.

Meal 4 included an extra piece of bread. (Trying to get closer to my calorie goal)

Meal 5 was as planned.

All in all, a good eating day. Now I got the stuff prepped it is much easier because I don't have to spend 5 hours in the kitchen.

Total cals for the day = 2095.

Hmm, I think I might try ordering my Meals like so:

(Non-Workout Days) Total Cals = 2189.5(Target 2190)

Meal #1 50p 80c 21.5f - TOTAL (Eggs & Oatmeal)(With 16oz V-8)
#2 44p 54c 16f - TOTAL (Chicken-Stuffed Pita)
#3 30p 46c 3f - TOTAL (Chicken sandwitch w/2 bread)
#4 42p 23c 2f - TOTAL (Myoplex)
#5 51p 16c 7f - TOTAL (Chicken Crock)
--------------------------------------------
[grams] = 217p 219c 49.5f
[calories] = 868 876 445.5 = 2189.5 cals
[Percent] = (40%) (40%) (20%)

PERFECT! The only thing that needs adjusting is my ratios of carbs and protein. Do you think I should mess with that or leave it?

When I put a workout in, it will be in between meal #1 and meal #2, but with a PW shake for meal #2 (There will be 6 meals). Looks good to me. Lee, look how close my cals are to your recommended, that's hella good if I may say so myself. The best part about this is it's all stuff I like to eat. No plain cottage cheese, protein shakes, etc.

[jay`]

i hope that .5 of a calorie doesn't rob you of growth!

good work

[Lee J B]

Thats some good calculations for sure, can't wait to see your stats, does it feel like your gaining muscle ?

[Ch0r]

The last two days I started off good but had pizza because I was over playing guitar in my band. The one good thing is I worked out this morning and benched 145 1 rep max. When I started benching I benched 125 1 rep max. Now I can do 135 for sets, where I was doing 95 for sets when I started. Also, after eating my breakfest I felt strong and did 155lb GOOD squats with no real problem. Time to up the weight. That's all I did today besides play guitar for like 3 hours.

One major thing I've noticed. The last 2 mornings I've had stomach cramps, could this be from something wrong with my diet? I started it 3 days ago.

[Lee J B]

Wow bro, good strength gains, I knew you could do it, so the programs working then ? Wicked, thats real good to hear. As for the stomach cramps, it could be the serious change in diet, try eating an apple and some veggies as a snack next couple of days for some more fibre that might sort it out - they will add a negligable amount of cals to your diet and it will probably be worth it to sort it out, if not I will revise your program more intensely and see what could be up. Good going bro, see how a good diet specified for specific goals helps?

Lift on!

[Ch0r]

Yea man but it's hard to keep on schedule I need to figure out my schedule so I can make sure I can get my food. Oh yea, my diet wasn't like all that bad before, just not a constant caloric intake. So it's not like I'm switching from eating burgers, fries, pizza all day to this. We have spastic colon that runs in our family and I have had this problem before, but it seems like something brought on it because usually it would go away after a day.

Also, I'd be interested in the westside barbell chest routine you were talking about. I used to do 5x5 but lately I've been pushing 135lbs for a set and how ever many more I can get. It seems that you need to get your body used to a weight before you can lift it for sets.

Oh ya, I almost got 135 up for power cleans. I only actually did 125 but I can do 135 real soon I think. Now I bench for one rep max 5lbs below my bodyweight. Isn't benching more than your bodyweight considered pretty good?