Wanted: Simple Bulking Up Diet

Hi there, i have been eating relatively healthy but i am in need of a bulking up diet ready for next month. I have been searching google, but the diets i find seem to be chef-like meals and im no chef lol. I just want a simple bulking up diet with simple foods from monday-sunday. At the moment i am just eating the same foods day in day out. Only aged 20 with limited cooking abilities, your help is much appreciated.

Cheers,
Nick.

I don't cook so much as "heat stuff up".

What sort of food do you like or want to eat?

What do you mean by 'bulking up'. More muscle, more fat ?

If you just want to put on weight then starches and carbs will do that for you. Lots of pasta, potatoes, rice, etc

You can also try protein drinks as well.

Spectre said:

I don't cook so much as "heat stuff up".

What sort of food do you like or want to eat?

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Bulking up in muscle mass.

Like tuna,chicken,turkey,salmon,ham,pasta,bread,oats,cheese,nuts,bananas,grapes,eggs,bran flakes,milk

Going to be buying some Whey Protein Concentrate and Ultra Fine Scottish Oats.

PS i did try dianobol for a month on 20mg but want to do it the proper way. Now im single i can have a proper diet with the mrs getting in the way ;-).

Cheers,
Nick.

The thing is these diets are specific to individuals, some things work for some people and not others.

Eat 1g~1.5g of protein per lb bodyweight from a variety of sources throughout the day. Whey is best after the gym as it is a faster absorbed protein, beef later on in the day as it is slower digesting. Make up the rest of your calories half from good fats (olive oil, nuts..) and complex carbs, wholewheat pasta, sweet potato, wholegrain bread.

Keep a record of what you eat and increase food intake in the correct ratios until you are gaining ~1lb per week. You will be approximately 500kCal over maintenance per day gaining 1lb a week then you know how much you need to add or remove to change your weight.

You will probably out some fat on unless you have freaky genetics. Worry about that later.

I'd save the Dbol for a while!

You've been asking about this for a while mate... You might just have to give up and admit it isn't going to happen.

Rooney is a world class athlete, but he is never going to have a cut physique becasue that's just his body type...

Plus, even if you do get anywhere with it, you will have to stay on top of it or you will just lose anything you gain to genetics in a matter of weeks.

You are still young enough though that you will probably just start filling out a little more as you get older. I'd stop stressing mate and just let nature take its course. Lots and lots of women prefer the toned look.

Think it's a misconception that they are all into muscle bound blobs... Look at this JLS group for a start!

madeinbeats said:

You've been asking about this for a while mate... You might just have to give up and admit it isn't going to happen.

Rooney is a world class athlete, but he is never going to have a cut physique becasue that's just his body type...

Plus, even if you do get anywhere with it, you will have to stay on top of it or you will just lose anything you gain to genetics in a matter of weeks.

You are still young enough though that you will probably just start filling out a little more as you get older. I'd stop stressing mate and just let nature take its course. Lots and lots of women prefer the toned look.

Think it's a misconception that they are all into muscle bound blobs... Look at this JLS group for a start!

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Diet has not been the best hence the request. If i keep on top of a good diet i should be able to gain muscle mass. I dont want the massive bloated look, wanting some more muscle mass and keeping a toned look. I am pretty toned as it is, just need some more muscle mass.

it's not likely you can bulk up in that fashion - if you want more muscle then eat a lot (moderate protein, limited carbs, moderate good fats) and train hard

due to the fact a significant calorific excess is required to build muscle then unless you are very lucky and monitor everything minutely you will gain a significant amount of fat in the process

it is not generally possible to only gain muscle - the only people who can do this are essentially untrained and usually quite unfit - hence the normal approach is to bulk up while gaining strength/muscle and then cut to lose the fat gained in the bulking phase

madeinbeats said:

...Lots and lots of women prefer the toned look.
Think it's a misconception that they are all into muscle bound blobs...

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Yeah that's something that has always been really noticeable in any gym I've been to... all the young lads are in there trying to get GIGANTIC, thinking it will impress the girls.

And vice versa, all the girls are in the gym doing silly amounts of cardio and eating lettuce for lunch, thinking size 0 will attract the boys.

Gargamel said:

Yeah that's something that has always been really noticeable in any gym I've been to... all the young lads are in there trying to get GIGANTIC, thinking it will impress the girls.

And vice versa, all the girls are in the gym doing silly amounts of cardio and eating lettuce for lunch, thinking size 0 will attract the boys.

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Garmel is back... Where you been man? What routines are you and your fitness posse doing at the mo? Yeah, I can't stand unnaturally skinny women. Most men like a bit of meat on the bones as far as I know so I don't know where they are getting their info from... Heat magazine no doubt!

madeinbeats said:

Garmel is back... Where you been man? What routines are you and your fitness posse doing at the mo? Yeah, I can't stand unnaturally skinny women. Most men like a bit of meat on the bones as far as I know so I don't know where they are getting their info from... Heat magazine no doubt!

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Hey man, yeah i'm back. Moved away at the start of this year and so have stopped training people for the time being - just training me nowadays!!

Not doing anything too crazy at the moment...

A couple of days a week down the local boxing gym, maybe 1 day in a 'normal' gym where i lift a few weights, been playing 5 aside footy once a week.. and I do 100 of something if it's a 'stay at home' day - e.g. 100 press ups or 100 chair dips or 100 crunches... (or 100 burpees when I'm feeling brave!! lol)

Gargamel said:

Hey man, yeah i'm back. Moved away at the start of this year and so have stopped training people for the time being - just training me nowadays!!

Not doing anything too crazy at the moment...

A couple of days a week down the local boxing gym, maybe 1 day in a 'normal' gym where i lift a few weights, been playing 5 aside footy once a week.. and I do 100 of something if it's a 'stay at home' day - e.g. 100 press ups or 100 chair dips or 100 crunches... (or 100 burpees when I'm feeling brave!! lol)

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Lol, still more active than most of us though... I've not been doing much at all myself recently, just bits of strengh training and the eld press ups rip same as yourself. Been trying to to focus more on the tai chi and meditation side of things and only so many hours or motivation to do so much!

Not been many boxing threads either really... I hear David Tua is doing well in New Zealand and might keep it up and get back on the world stage for a few fights... he's under contract with a TV company in NZ and has 2 fights left with them before he can apparently... Might be interesting, lol...