I am currently 215 lbs around 18% body fat 20 years old endo type body work out 5 times a week cardio mon wed and fridays about 3 miles of running.

here is my current bulk starting off will increase calories/carb as the weeks go by

MEAL 1 4:30 a.m. pre workout

skim milk - 1 cup = 90 calories carb = 13 protein = 9g
fiber one cereal 1/2 cup = 60 calories carb = 25g protein = 2g fiber = 14.2g
2 tbsp of natty pb = 200 calories carb = 5 protein = 8g fat = 17g fiber = 2g
2 whole omega 3 eggs = 160 calories carb = 2g protein = 14g fat = 10g

total = 510 calories 45g carbs 42 protein 27g fat fiber = 16.2g

Work out from 5:30 - 6:30



MEAL 2 7:00 a.m. Post workout

2 slices of rye bread - calories = 166 carb = 31g protein = 6g fiber = 4g

1/2 cup egg whites - calories = 58 carb = 2g protein = 14

total = calories = 224 carb = 33g protein = 20 fiber = 4



meal 3 9:00 - 9:30 a.m.


2 Scoops of scivation whey protein - calories = 204 carb = 2g protein = 44g fat = 2g
1/2 cup oatmeal - calories = 150 carb = 27g protein = 5g fiber = 4g fat = 3g
1 tbsp extra virgin olive oil calories = 120 fat = 14g

total = calories = 474 carb = 29 protein = 49 fat = 19g



meal 4 11:00 - 11:30 a.m.

6 oz chicken breast - calories = 195 carb = 2g protein = 40.5
1 cup spinach - calories = 41 carb = 6.8g protein = 5.3 fiber = 4.3g fat = 0.5g
1 1/2 tbsp of extra virgin olive oil - calories = 180 fat = 21

total = calories = 416 carb = 8.8g protein = 45.8 fiber = 4.3g fat = 21.5g


meal 5 1:30 - 2:30

2 Scoops of scivation whey protein - calories = 204 carb = 2g protein = 44g fat = 2g
1 tbsp extra virgin olive oil calories = 120 fat = 14g

total = calories = 324 carb = 2g protein = 44g fat = 16g

meal 6 4:30 p.m.

6 oz lean ground beef - calories = 296 protein = 46g fat = 11g
1 cup green beans - calories = 30 carb = 5g protein = 1g fiber = 2g

total = calories = 446 carb = 5g protein = 47g fat = 25g fiber = 2g



meal 7 6:30 - 7:00 p.m.

two scoops of casein protein in 12 oz water calories = 190 carb = 2 protein = 40g fat = 2 fiber = 1
1 tbsp extra virgin olive oil calories = 120 fat = 14g


total calories = 2584 total carb = 124.8 protein = 287.8 fat = 110 fiber = 31.5

This is a "bulking diet"? Matt, you are 18% body fat at 215 lbs. This leaves you in the 172 lbs range for actual lean body mass (approximately). Now, what are you bulking for? Are you in sports? Are you looking for more lean mass? Are you looking for more "muscle"? With about 40 lbs of bodyfat you are carrying, what is the need for bulking?.....

yea i am looking to put on more muscle I am deploying to iraq in april so the whole time im over there I will be able to cut

Ah, I see. There is a general myth about gaining muscle that states you need to "bulk" in order to do so. That is a myth that needs to be de-bunked QUICKLY. You need more calories in than out, but more importantly, you need QUALITY calories altogether. Your protein levels seem to be right, but your other macros are all over the place. Your fats are too high and your carbs are to low. If I were you, I would bring your macros into a 40% carb, 40% Protein, and 20% fats at 2584 cals. Because you have an endo type physique, that leads me to believe that you don't really need a TON of cals to grow. Stick to your 2584cals but change the quality of your foods. You will put on muscle via HEAVY WEIGHTS, good form, and Compound lifts. This means NO running or jogging. That kind of cardio is the anti-muscle. If you must, then stick with high intensity interval cardio (walk/jog/sprint/walk/jog/sprint/etc..)

With your bodytype, you will respond to the heavy weights and will be able to drop fat and gain muscle at the same time. Throw out the cereals, breads, milk and choose better options, ex. Sweet potatos, Baked potatos, Brown Rice and Black Beans, and Oatmeal for your carb sources, etc... You do not need the milk IMHO and no dairy altogether.

While you are away and plan to "cut". Change your diet to a 50% protien/20% Carbs/30% Fats type caloric split at the same 2500 cal mark. And KEEP up your regular weight lifting and workouts.... I highly suggest using low intensity cardio (brisk walk) for a longer duration after your lifting to really get some bodyfat moving.

Give these changes a shot Matt. Thinking that you can put on a TON of muscle by april is incorrect. You can put on muscle and lose fat and you will LOOK bigger. The leaner you are, the bigger you will look. Anybody on these boards will attest to that

Thank you very much for your time and the input you have given. Although I have one more question. I have heard with my type of body, I should stay away from eating carbs closer to the end of the day. Thats why my diet looks the way it does, do you believe this is true?

Not at all. I am a natural Endo and I get at least 40% of my calories (some days 55%) from quaility carbs and I STILL maintain 8-9% bodyfat year round. Granted I lift hard and do my cardio and stay on my diet, but those are the facts. I eat a 10 oz sweet potato and 6 oz of beef before bed time.... do NOT believe the myths. As long as you are putting in the time in your training and expending the necessary energy, you do not have to worry about the silly myths.... but that is another subject altogether. Check my PM to your private post Matt.

Matt,

First of all, thank you very much for your service. Second: Don't worry about whatever you do, you're going to drop it during your deployment, as long as you lift over there. Son came back very lean and bulked up with lean mass. As CB said, basically, drop the wheat and you'll be fine.

Several things you need to be concerned about:

Keep calories high and keep your running, jogging, etc. You get into a firefight, you're going to need to be well conditioned. Running full gear, you'd better be well conditioned. Keeping cals high (mainly carb up prior to your runs 2 to 4 hours). Follow the carbs that CB is talking about. Use fitday.com to understand how you're taking in and burning. 40/40/20 is a good route, but if you're burning far more, drop back a little on the protein/fats and make it look like 25/60/15, especially if you're needing 4,000 to 5,000 cals.

Son was with 988 MP out of Benning.