Me
First off, I am 6"2, I currently weight 195 pounds and 12% body fat. However, since I started hockey at 13 years old up to 20 years old, I was always lean, at about 8-9% body fat. Since I started taking bodybuilding more seriously, I heavily increased my calorie intake since I was around the 170 pounds mark about a year ago.
Bulking
For this post I am going to be talking about bulking since it is the current diet I am on. I will certainly do a post on cutting once I start this training phase.
I want to understand something, I've been bulking for about 3 months now and it is still extremely hard for me personally to intake more than 3500 calories a day. I honestly try the best I can to reach 4500 calories a day, but i mainly reach 4000 a day.
I am curious to know if it's hard for other people as well?
I've gained about 15 pounds already in the 3 month frame which I am extremely proud of since putting on muscle for me is quite difficult.
I personally feel like that when it comes down to losing weight or gaining muscle nutrition plays a extremely huge role in the process. When i mean extremely huge role I mean like 60% of the work. The workouts consist of 35% of the process and mental sharpness is the last 5% necessary.
Breakfast
First of, we all know that breakfast is the most important meal of the day. Which is why you should try to get some food in even if you are not hungry just like me. I never used to eat for breakfast, I would get sick to my stomach and could barely enjoy a bite of anything. However, the efficency of the nutrients in the morning is what gets you going for your day and most imporant your training.
The fun thing about breakfast while bulking is the variety of options you have.
My personal favorite at this moment is oatmeal, mixed berries, some greek yogurt, almond butter and you can't forget your scoop of protein. I usually blend everything together and drink it as a delicious smoothie. I sometimes add a small amount of cinnamon and ginger (cinnamon for the taste and ginger to help digestion). The shake itself is around 1100 calories.
Other options could consist of french toast (dipped in egg whites) with a banana.
Eggs with some sausage or bacon is obviously another fabulous option, eggs consist of 75 calories, 7-8 grams of protein and great minerals and vitamins. Which is therefore a great option. My egg breakfast usually consist of 3 whole eggs and 1/3 cup of egg whites. However, I usually lack in carbs when I make myself this breakast.
Diner
To be honest I usually eat leftovers throughout my diner but the important thing is to get the right amount of calories/carbs/protein/fats. I usually aim for a 800 calorie diner, with about 40g of protein and 75 grams of carbs, wether it be turkey, beef, chicken, rice, potatoes, oats. It doesn't really matter while bulking in my opinion. However don't forget your greens, asparagus, broccoli, beans...
Snacks
Once again, snacks are usually at your discretion, however, nuts, bagels with peanut butter and bananas, fruits, a mass gainer shake or anything that can help you get some clean calories in is a good option.
Super
mainly the same thing as diner but I personally usually consume almost 1.5 the amount so I hit about 1200-1300 calories. Fish, ground beef and chicken are very good options for protein, obvioulsy rice and potatoes for your carbs intake. Sweet potatoes are actually insane for a bulk if you are hardcore enough. I personally have trouble eating a lot but I can deal with 1 or 2 full sweet potatoes. And once again don't forget your greens.
Conclusion: I could talk about nutrition and meals for hours long but my goal is not to teach you how to cook but more so how to help begginers and even learn myself. The entirety of these meals with snacks in between them and protein shakes comes up to about 4000 calories. And obvioulsy it is doable, it's not one of those days where you eat 6 times and eat consistently. This example is acheviable and not too hard to accomplish (talking from personal experience).
Anyways I don't want to make my articles last an hour long to read, I want this to be simple and easy to read for anybody and once again feel free to comment and help me on my blogging journey if you have any questions, information or anyhthing.
Thanks for reading
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