Help with bulking diet

[Cheatz]

I want to start bulking up and I have read “Gaining muscle mass” book by Anthony Ellis. He has a preset workout program template I can use for my routine however he does not have a diet template for my weight. I have no idea about how to compile a diet schedule nor how to measure how many calories or nutrients there are in food. I want to know if there are any preset diet templates out there that I can use for my body.

My details:

Age: 19
Weight: 163 lbs

Total Daily calories: 2934
Meals per day: 6
Calories per meal: 489

Daily Nutrient breakdown (40-30-30)

Protein (40%): 1173 calories (293 grams)
Carbs (30%): 880 calories (220 grams)
Fat (30%): 880 calories (97 grams)

Nutrient grams per meal

Protien: 48 grams
Carbs: 36 grams
Fats: 16 grams

I have used the calculations used by Anthony Ellis and I’d like to stick to it. I just need some diet template schedules suitable for my body.

 

[Warboss Alex]

As far as I can see, you've got your diet template right there. You just make up meals with the prescribed ratios (which I disagree with for a number of reasons) ..

www.calorieking.com
www.nutritiondata.com

Are just two sites I can think of where you can get data on food; the packaging also tells you this.

The protein looks about right mind you.

 

[vanwilder]

dont care 2 much about all that, eat 6-9 MEALS a day, there are no snacks. eat more carbs i would say though, lift heavy and dont do much cardio.

 

[Warboss Alex]

Originally posted by vanwilder
eat more carbs i would say though, lift heavy and dont do much cardio.

Bad advice. How do you know the guy isn't 5'2" and obese at 163lbs?

Increase calories with essential or good fats, increasing carbs should really be a last resort. Same with cardio, it should be done as necessary.

Edit: In fact, I'm sorry vanwilder to say, but that's exactly why so many people blow up on 'b*lks'. No cardio, boatload carbs unnecessarily.. fat city.

 

[Cheatz]

Sorry I forgot to mention I'm about 180cm which is i think 6ft?

Also i'm just following what anthony's book is telling me.

 

[MrLuvr]

Agree, about the carbs.

Too many carbs will make you soft.

Too much protein will make you hard.

Anybody who recommends more carbs should be shot.

 

[vanwilder]

Originally posted by Warboss Alex
Bad advice. How do you know the guy isn't 5'2" and obese at 163lbs?

Increase calories with essential or good fats, increasing carbs should really be a last resort. Same with cardio, it should be done as necessary.

Edit: In fact, I'm sorry vanwilder to say, but that's exactly why so many people blow up on 'b*lks'. No cardio, boatload carbs unnecessarily.. fat city.

hey no problem, i told him how to get big, guess i should have elaborated a bit more. but that is the best way and you have to admit that putting on mass without cardio is the easiest.

 

[semag]

Originally posted by MrLuvr
Too many carbs will make you soft.

Too much protein will make you hard.

*chuckles*

go tell that to the viagra people

 

[Warboss Alex]

Originally posted by vanwilder
hey no problem, i told him how to get big, guess i should have elaborated a bit more. but that is the best way and you have to admit that putting on mass without cardio is the easiest.

It's easy, BUT you may be putting fat on too, which means at some point you'll have to diet to get rid of said fat.

 

[vanwilder]

Originally posted by Warboss Alex
It's easy, BUT you may be putting fat on too, which means at some point you'll have to diet to get rid of said fat.

loool yeah youll put on fat, quite a bit, but you will also get a lot bigger.

 

[onelife]

it's all there in the Gaining Mass book man, read it cover to cover

ps. dont forget the private forum at skinnyguy.net