Hi guys, i started my bulking 2 weeks ago. im now 72kg and previously 69kg. and i found out my belly grown faster than other parts.below is my current diet. its pain in the ass that keep changing my pants because of the tummy.


8am- homemade gainer(1 cup oat, 2 cups milk, 100gram strawberry yogurt, 1 banana, 5 strawberries with protein)

1030am-(steam half chicken breast,sweet potato x2,2 boiled eggs)

1pm-(mixed rice)

4pm-(japan Cucumber,Cherry Tomato,Grapes,Rose Apples,Whole wheat bread with Strawberry jam)

630pm-(Steam half Chicken breast/steam salmon,Vegetables cook with Olive oil,brown rice)

9pm(after gym) -Protein with 2 cup of oats and banana

total calories per day:3229

workout 4 days per week. 1 day cardio.


did some research and says its normal that belly will grow but i did not expect it comes REAL fast. lol... or i go too fast?
any suggestion for my diet? or something to modify? thank you very much.

This post has been edited by angel-girl: Apr 2 2014, 10:15 AM

so many rice in ur diet.....

as in? u mean oat or brown rice?

in general carbo.....maybe you should trim down that part.....

yea...i m planning to cut abit the oat....

hmmm. i saluted you able eat so healthy in bulking. steam chicken breast brown rice olive oil oat....

actually if you think you are bulking too fast. why don't you drop your calories by 300~500? then check you progress after 2~3weeks. if you are gaining weight and strength increase. then it is good sign of bulking.

bulking too fast, sometime it may indicated more fat gain than muscles gain.

its not that hard actually.mayb used to it already.even i din bulk i also eat clean....

yea thats a good suggestion too bro.and yes, strength increased significantly.

thats wat im worried.i think gona cut 200-300 like u suggest...thanks for your comment bro!

this is always a problem when bulking hahas...i also had the same problem..just experiment on your diet..too fast either up ur routine or minus down ur calorie a lil bit..give it two weeks to see if one particular diet is working for u or not

since u're eating more calories than the standard requirement, perhaps ur workout is not intense enough to burn those calories? Maybe u should revise ur calories intake as well as the work out?

Thanks for the reply.yea gonna minus bait n see how

Hmm...Will try to reduce calories first if still the same then have to look into my workout routine already.

And that is bad why???

TS..what's your training like? mind to share?

Doesn't matter if you have lots of carb OR lots of protein OR lots of fats in your diet, what does matter is THE AMOUNT OF CALORIE SURPLUS.

IF you have A LOT of CALORIE SURPLUS @ DIRTY BULK, you will gain muscles and a lot of fats at the same time.

SOLUTION:
Eat a surplus of 10%-20% of your TDEE @ CLEAN BULK. You will have enough calories to grow muscle mass while still keeping the amount of fats at considerable level.

p/s: there is a diminishing effect on gaining muscle mass. you can't double the amount of muscle mass gain by doubling the amount calorie surplus.

agree with ^^^.

Even u eat super clean with over 20% surplus of ur TDEE, u still gonna gain fat instead of muscle only. I would suggest decrease ur calorie intake abit. 3kg in 2 weeks seems too fast for me.

I'm also bulking with around 10-15% surplus of my TDEE but no weight gain at all for 2-3weeks d now. Maybe my metabolism has increased. Good luck on ur bulk tho.

I like your training angel-girl. I think diet idea is also very good. Thank you for sharing this wonderful post. For good strength and bodybuilding workout contact with me and join my boot camp.

This post has been edited by MichaelAnsara: Apr 5 2014, 01:35 PM

used to be my girl's account,but now im using.

thanks for the reply. understood.

Sound like a good diet guide with all the lean option for protein fooda