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Transformation Diet - Bulking (Part 1 of 3)
I have been receiving a lot of questions about my diet recently so I decided to write a 3 part series covering the three steps in a body transformation, bulking, cutting, and maintenance.
For many of us here on bodyspace, we are trying to gain muscle and get cut. It is very difficult to do these two at the same time, and studies have shown that the best way to achieve more muscle and less fat is to go through a separate bulking and cutting phase. The diet that I will be talking about is not too extreme and as you will gain a little bit of fat with your muscle, your bodyfat increase should not be too dramatic.
Step one is to determine your basal metabolic rate or BMR. This is the rate that you normally burn calories on a daily basis without exercise. An easy resource to estimate your BMR is at http://www.shapeup.org/interactive/rmr1.php
Once you determine your BMR, you will want to figure out about how much weight you will want to gain. For example purposes, we will assume that your BMR is 2000, but remember that you will have to use your own BMR so that your diet plan is specific to your body. Theoretically you will have to consume 3,600 calories more than your BMR in order to gain one pound of Body Weight. Therefore if you consume 1,000 calores over your BMR for 90 days, you will have a surplus of 90,000 calories, which divided by 3,600 per pound comes out to 25 lbs over the course of 3 months. A 1,000 calorie a day surplus should be sufficient to build muscle without gaining too much bodyfat during the process. This means that for example purposes that the typical 6'2" 210 lb, 25 year old man with a BMR of 2000 will have to consume 3,000 calories every day. Remember that as you gain weight, you will have to adjust your diet because your BMR will change and you will need to continue increasing your caloric intake over time. I suggest making adjustments every week.
Next your will have to figure out your macro-nutrient distribution. This is how many proteins, carbs, and fats you will be consuming over the course of your bulk.
First we will look at proteins. Proteins are the building blocks of your muscle. Think of it this way, if you were building a house, the proteins are the lumber, cement, and bricks. You should be eating at least 1.25 g of protein per pound of body weight, so for the 210 lb person, you will want to eat 262.5g (210x1.25=262.5) of proteins every day. You will need to read your labels and MUST buy a digital scale to measure your foods. Here is a link to look at some reasonably priced scales. ($10-$50)
http://www.amazon.com/tag/kitchen%20scale/products/ref=tag_tdp_bkt_istp
Here's a list of proteins that you should be focused on during your diet.
-chicken breast
-lean round steak/flank steak
-salmon
-tuna
-eggs and egg whites
-protein powders (casein and whey)
There are 4 calories in every gram of protein, so if you consume 262.5g of protein, that equates to 1,050 calories per day from proteins. I suggest using fitday.com, or if you have an iphone, shape up club app to keep track of your calories. I love the shape up club app, its free and I use it all day long, its awesome!!!
Now on to Carbohydrates. Carbohydrates are the body's favorite source of energy. Back to the body as a house analogy. If you're building a house, carbohydrates are workers and builders, basically, your proteins are useless unless you have the carbohydrates to use them. There are two types of carbohydrates, complex and simple. Complex carbs are slow burning carbs, meaning they metabolize slowly throughout the day and give you a steady stream of energy. These are the types of carbs you want to focus on because they have less chance of being stored as fat if you have more than your body needs.
Examples of complex carbohydrates.
-Steel Cut oats
-Oatmeal
-Brown Rice
-Sweet Potatoes
-Wheat Bread
-High Fiber Bars and Cereals
-Wheat pasta
Simple Carbohydrates are your Sugars, and these are the types of carbohydrates you want to avoid or only eat during or directly after a workout. Simple Carbohydrates metabolize very quickly, and they metabolize so quickly that usually your body doesn't use all of them and stores the extra carbs as fats. The exception is when you are working out. When you are or just finished working out your body will metabolize carbs at a much higher rate than normal and you can actually benefit from simple carbs during this time. Simple carbs actually deliver glycogen to your muscles during a workout and are very beneficial to building muscle. However I would not suggest going over 50-70 g of simple carbs a day even during your workout.
Examples of Simple Carbohydrates
-Fruits
-Sugar
-Sweets
-White Rice
-White Bread
-White Flour
-Waxy Maze (supplement)
Now, you should be consuming AT LEAST an equal amount of Carbohydrates (prodominantly complex carbs) to your protein intake. Therefore for our example purposes of 262.5 g protein consumption requires 262.5 g of Carbohydrates, with no more than 70 g coming from simple carbs. Carbohydrates also have 4 calories per gram, so by consuming 262.5 g of Carbs, you are consuming at least a total of 1,050 calories from carbs. This puts our total calories at 2,100 from proteins and Carbs.
Our final macronutrient is Fats, now, fats get a bad wrap. Fats are actually essential to proper body function and must be included in any healthy diet, especially a bulking diet. Healthy fats promote testosterone production (which helps build muscle and burn fat), supports healthy brain, heart, nerve, organ, and immune system functions. If you're not convinced, here's an interesting fact, In the 1960s, Americans ate 45% of their calories from fat – and only 13% of us were obese. Now, while most of us get only about 33% of our calories from fat, 34% of us qualify as obese!
Here's some examples of healthy Fats
-Olive Oil
-Omega 3 Fatty Acids (in Salmon, Flax Seed)
-Almonds
-Peanut Butter
-Avacado
Our example bulking dieter has to eat 3,000 calories a day and has already consumed 2,100 calories from proteins and carbohydrates, therefore he has 900 calories left to be eaten in fats. Fats are different than proteins and carbs as they have 9 calories per gram. So 900 calories divided by 9 equals 100g in fats per day. So our grand total comes out to:
262.5 grams of Proteins = 1,050 calories
262.5 grams of Carbs = 1,050 calories (<70 g from Simple Carbs)
100 grams of Fats = 900 calories
= 3,000 calories per day.
One last point I want to make is that this formula is based on the BMR so if you calculate your BMR and go through the formula for a few weeks and aren't gaining weight then increase it 500 calories and continue every week untill you start gaining weight. This formula also does not include any physical activity, therefore you have to include any type of physical activity into your BMR. For example if you burn 300 calories a day working out or maybe you burn 700 calories a day at work (if you have an active job like a nurse or laborer). Here is another website that you can adjust your BMR based on the calories you may burn through activity. http://walking.about.com/cs/calories/l/blcalcalc.htm . Remember that if you are doing activities, you want at least the minimum of the macronutrients I gave examples of (at LEAST 262.5 g proteins, 262.5 g carbs, 100 healthy fats).
Here is an example day from my diet log from when I was bulking: 6'1", 200 lbs, 25 years old, + 1000 calories a day from activities + 1000 calories a day to bulk = BMR of 3,939
Breakfast
-3/4 cup steel cut oats
-1 cup liquid egg whites
-2 turkey sausage patties
-1/2 cup low fat cottage cheese
Early Snack
-8 oz of Apples
-4 Tbsp Peanut Butter
-3 oz Beef Jerky
Lunch
-8 oz Chicken Breast
-3 oz Brown Rice
-2/3 cup Mixed Vegetables
Afternoon Snack (pre and post workout
-2 Scoops of Cellucor M5 Extreme
-2 Scoops of Cellucor Isopro Nitro Sport
Dinner
-10 oz Atlantic Salmon
-6 oz Asparagus
-8 oz Sweet Potato
Bedtime Snack
-1 serving Organic Greek Yogurt
-2 sticks of Low Fat String Cheese
-1 Scoop Cellucor Isopro Nitro Sport
-34 slices Turkey Pepperoni
*I get my cellucor products at cellucor.com, (use promo code CR60 for 10% off)
Great info Kyle. Not too many people advice us to look at our BMR and we're left wondering why we're eating more calories and not gaining weight. I'll definitely take a look at the sites and apps you mentioned on the blog. Thanks!
There’s an interesting post over at the Health Journal Club that makes the case that people should just not eat anything that wasn’t a food 100 years ago. Gets rid of the aspartame, bleached GM flour, high fructose corn syrup garbage they try to pass off as food these days. If interested you can read on it here,
http://healthjournalclub.blogspot.com/2010/01/100-year-diet.html
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