Help with bulking meals

MrVictus1

Hi so I just wanted to post what I eat and see if anyone has any suggestions of changes to make the bulk I’ve started a lean form.

Kcal goal currently 2400 (still coming from cut so this is below maint but each week increasing till I’m 250 over maint)

Wake up 6:30am have 300ml water with coffee no sugar or milk.
This is pre workout which I start after a bike and active stretching warm up.

After workout I have:
65g of oats
1 scoop whey isolate
20g sultanas
1 scoop of creatine powder (5g)
150ml semi-skimmed milk

Around 10am:
roughly 115g cooked chicken breast with garlic and soy sauce.
100g stir fry mixed veg
Either 125g cooked rice or 200g sweet potato

12pm:
Cinnamon and raisin bagel
20g peanut butter
1 teaspoon reduced sugar strawberry jam
Coffe with 100ml milk

2pm:
150g 0% fat total yoghurt
1 Granny Smith apple
1 weetabic
Sugar free butterscotch syrup.

Around 5pm/6pm:
Meat either chicken lamb or beef
Vegetables
Potato’s or rice
This alternates each day depend in on meal so kind of fill in carbs and proteins and fats to make up remaining macros.

8pm:
1 scoop of casein with 300ml water

This is roughly what I eat each day, any advise on things I should change or if this ok would be great.

kshama2001

The easiest way to add calories is with fats, as fat has 9 calories per gram compared to carb and protein's 4 calories per gram.

So, more peanut butter, butter, oil, nuts, cheese, full fat dairy, etc.

Specifically, you can add butter or oil to your vegetables, have bigger servings of PB, and switch to full fat yogurt and milk.

sijomial

If you are struggling to add calories there's some easy substitutions from that list without eating more volume. The list looks more like it's from someone who is trying to reduce calories rather than bulk TBH....

150ml semi-skimmed milk / full fat milk

roughly 115g cooked chicken breast with garlic and soy sauce / chicken thighs instead of breast meat.

1 teaspoon reduced sugar strawberry jam / normal jam

Coffee with 100ml milk / full fat milk

150g 0% fat total yoghurt / regular full fat version is available (add some honey?)
Sugar free butterscotch syrup. / doesn't have to be sugar free

1 scoop of casein with 300ml water / milk instead of water


PS - the term "lean bulk" refers to keeping your calorie surplus low to keep body fat gains low, it doesn't mean eating lean / low fat food.

ninerbuff

MrVictus1 wrote: »

Hi so I just wanted to post what I eat and see if anyone has any suggestions of changes to make the bulk I’ve started a lean form.

Kcal goal currently 2400 (still coming from cut so this is below maint but each week increasing till I’m 250 over maint)

Wake up 6:30am have 300ml water with coffee no sugar or milk.
This is pre workout which I start after a bike and active stretching warm up.

After workout I have:
65g of oats
1 scoop whey isolate
20g sultanas
1 scoop of creatine powder (5g)
150ml semi-skimmed milk

Around 10am:
roughly 115g cooked chicken breast with garlic and soy sauce.
100g stir fry mixed veg
Either 125g cooked rice or 200g sweet potato

12pm:
Cinnamon and raisin bagel
20g peanut butter
1 teaspoon reduced sugar strawberry jam
Coffe with 100ml milk

2pm:
150g 0% fat total yoghurt
1 Granny Smith apple
1 weetabic
Sugar free butterscotch syrup.

Around 5pm/6pm:
Meat either chicken lamb or beef
Vegetables
Potato’s or rice
This alternates each day depend in on meal so kind of fill in carbs and proteins and fats to make up remaining macros.

8pm:
1 scoop of casein with 300ml water

This is roughly what I eat each day, any advise on things I should change or if this ok would be great.

What's the total calories?

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

MrVictus1

kshama2001 wrote: »

The easiest way to add calories is with fats, as fat has 9 calories per gram compared to carb and protein's 4 calories per gram.

So, more peanut butter, butter, oil, nuts, cheese, full fat dairy, etc.

Specifically, you can add butter or oil to your vegetables, have bigger servings of PB, and switch to full fat yogurt and milk.

Was worried that increasing fats would increase more the fat gains.
Currently macros set to 45 carbs 35 proteins and 20 fats.

MrVictus1

sijomial wrote: »

If you are struggling to add calories there's some easy substitutions from that list without eating more volume. The list looks more like it's from someone who is trying to reduce calories rather than bulk TBH....

150ml semi-skimmed milk / full fat milk

roughly 115g cooked chicken breast with garlic and soy sauce / chicken thighs instead of breast meat.

1 teaspoon reduced sugar strawberry jam / normal jam

Coffee with 100ml milk / full fat milk

150g 0% fat total yoghurt / regular full fat version is available (add some honey?)
Sugar free butterscotch syrup. / doesn't have to be sugar free

1 scoop of casein with 300ml water / milk instead of water


PS - the term "lean bulk" refers to keeping your calorie surplus low to keep body fat gains low, it doesn't mean eating lean / low fat food.

Yeah I should change over most of these. These were the foods I bought while on the cut and have just been trying to increase amounts, if I change them all over my fat intake goes over my macros.
Does this matter much?

MrVictus1

ninerbuff wrote: »

MrVictus1 wrote: »

Hi so I just wanted to post what I eat and see if anyone has any suggestions of changes to make the bulk I’ve started a lean form.

Kcal goal currently 2400 (still coming from cut so this is below maint but each week increasing till I’m 250 over maint)

Wake up 6:30am have 300ml water with coffee no sugar or milk.
This is pre workout which I start after a bike and active stretching warm up.

After workout I have:
65g of oats
1 scoop whey isolate
20g sultanas
1 scoop of creatine powder (5g)
150ml semi-skimmed milk

Around 10am:
roughly 115g cooked chicken breast with garlic and soy sauce.
100g stir fry mixed veg
Either 125g cooked rice or 200g sweet potato

12pm:
Cinnamon and raisin bagel
20g peanut butter
1 teaspoon reduced sugar strawberry jam
Coffe with 100ml milk

2pm:
150g 0% fat total yoghurt
1 Granny Smith apple
1 weetabic
Sugar free butterscotch syrup.

Around 5pm/6pm:
Meat either chicken lamb or beef
Vegetables
Potato’s or rice
This alternates each day depend in on meal so kind of fill in carbs and proteins and fats to make up remaining macros.

8pm:
1 scoop of casein with 300ml water

This is roughly what I eat each day, any advise on things I should change or if this ok would be great.

What's the total calories?

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

My calories now are currently 2500, have been increasing gradually, maint wait is 2450 from what TDEE calculators say so goal calories for current weight/height/body fat% is 2700.
Gonna get to this and gauge the weekly weight gains to see if this needs to be more

sijomial

You gain bodyfat in a calorie surplus, bigger the surplus the bigger the gain as your body is storing excess energy primarily as fat.
Your mac

MrVictus1 wrote: »

sijomial wrote: »

If you are struggling to add calories there's some easy substitutions from that list without eating more volume. The list looks more like it's from someone who is trying to reduce calories rather than bulk TBH....

150ml semi-skimmed milk / full fat milk

roughly 115g cooked chicken breast with garlic and soy sauce / chicken thighs instead of breast meat.

1 teaspoon reduced sugar strawberry jam / normal jam

Coffee with 100ml milk / full fat milk

150g 0% fat total yoghurt / regular full fat version is available (add some honey?)
Sugar free butterscotch syrup. / doesn't have to be sugar free

1 scoop of casein with 300ml water / milk instead of water


PS - the term "lean bulk" refers to keeping your calorie surplus low to keep body fat gains low, it doesn't mean eating lean / low fat food.

Yeah I should change over most of these. These were the foods I bought while on the cut and have just been trying to increase amounts, if I change them all over my fat intake goes over my macros.
Does this matter much?

No it doesn't matter much at all as long as you are getting sufficiant protein.
Your body fat gain is in relation to the size of your calorie surplus as bodyfat is an energy store.

On a simplistic level eat more carbs/burn more carbs, eat more fat/burn more fat.

You could have a low fat diet and gain body fat in a calorie surplus, you could have a high fat diet and reduce bodyfat in a calorie deficit.

Many people regard both protein and fat macro goals as a minimum, within their overall calorie goals, rather than a limit. If you are using set percentages that can be very restrictive for no good reason.

MrVictus1

sijomial wrote: »

You gain bodyfat in a calorie surplus, bigger the surplus the bigger the gain as your body is storing excess energy primarily as fat.
Your mac

MrVictus1 wrote: »

sijomial wrote: »

If you are struggling to add calories there's some easy substitutions from that list without eating more volume. The list looks more like it's from someone who is trying to reduce calories rather than bulk TBH....

150ml semi-skimmed milk / full fat milk

roughly 115g cooked chicken breast with garlic and soy sauce / chicken thighs instead of breast meat.

1 teaspoon reduced sugar strawberry jam / normal jam

Coffee with 100ml milk / full fat milk

150g 0% fat total yoghurt / regular full fat version is available (add some honey?)
Sugar free butterscotch syrup. / doesn't have to be sugar free

1 scoop of casein with 300ml water / milk instead of water


PS - the term "lean bulk" refers to keeping your calorie surplus low to keep body fat gains low, it doesn't mean eating lean / low fat food.

Yeah I should change over most of these. These were the foods I bought while on the cut and have just been trying to increase amounts, if I change them all over my fat intake goes over my macros.
Does this matter much?

No it doesn't matter much at all as long as you are getting sufficiant protein.
Your body fat gain is in relation to the size of your calorie surplus as bodyfat is an energy store.

On a simplistic level eat more carbs/burn more carbs, eat more fat/burn more fat.

You could have a low fat diet and gain body fat in a calorie surplus, you could have a high fat diet and reduce bodyfat in a calorie deficit.

Many people regard both protein and fat macro goals as a minimum, within their overall calorie goals, rather than a limit. If you are using set percentages that can be very restrictive for no good reason.

Thank you for the advice, I’ll look to trying to replace the foods and not be too restrictive on the macros other than proteins and see how that fairs.