Just an update, sitting at around 19% BF now and feel pretty good. Been looking at a few other guys training logs on here and been looking at their bulking up food diary's and thought I'd prepare one myself for when i start in a few weeks.

Now this is based on foods that i like and i think are good for you

500 ml Glass of water with each sitting


Breakfast

5 Weetabix
200ml skimmed milk
400ml Fruit Juice (not concentrate

Snack

50g Chicken (grilled)
1 Tbs Low fat mayo
1 Tbs Peri Peri sauce
2 Slices of wholewheat seeded bread

Lunch

100g Wholewheat Rice
1 Tbs Peri Peri sauce
50g Chicken (grilled)
200g Fat free yogurt

Snack

450g Potato Mash
50g quark
3 slices extra lean ham

Dinner

100g Chicken (grilled)
200g Wholewheat Rice
Tomato based Sauce 200ml

Snack

2 Tbs Peanut butter
2 Slice of wholewheat seeded bread
5 Weetabix
200ml skimmed milk


(1 large Banana on training days)

Some feedback on how i could improve on this would be appreciated, but i was going with the basic guidelines of

60-55% Carbs
25-20% Fat
20-15% Protein

This roughly equates to about 3300 Calories a day

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How much more you dropping the bf% before the bulk..

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Hopefully i can get it down to around 18%, any reason why you want to know?

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Sub 14% would be a better aim before you start bulking. Though it depends how accurate that 19% measurement actually is.

Do you have callipers?

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Yeah it's accurate, used both multi point caliper measurement and also I have BF measuring scales at home.

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You have a lot of chicken meals, what about swapping one for salmon or tuna?

I am a big advocate of weetabix as an easy calorie source, but 10 in a day might be slightly ott! What about swapping the evening ones for ryvitas and cottage cheese? Or maybe at least a different grain. Oatibix?

Or actually why not just swap skimmed for semi, then you won't need to eat so many!

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But it's more for the carbs than anything else, if i drop the weetabix in favour of cheese then i'd been increasing my protein and fat intake? Might try oatibix though

Is it a bad thing to eat too much of one food?

As for the chicken, i would normally swap my dinners about between lean beef and fish as well

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boredom,.. but also, less variety in diet means less variety in nutrients, so you are more likely to have an unbalanced diet.

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I don't see much evidence of five portions a day of fruit and veg.

2 apples and a glass of OJ !

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I don't think it's necessarily bad, when it's a relative good food, and I'm no nutritionist but mixing it about a bit will mean other nutrients get a chance to get in your body. I try to get some chicken and fish everyday, and beef now and again. Just keeps a nice rounded diet with a plenty of nutrients for my body to absorb. Same with cereals, mix them about a bit, try to avoid the sugary ones! And I mix the fruit juices too, orange one day, cranberry the next. Each one has some underlying benefits.

Cottage cheese before bed is what all the big guys eat, has slow releasing protein in it to stop muscle wastage while you're asleep. Wouldn't worry too much about the increase in protein (which is probably good anyway) and fat (which isn't the enemy), I'm sure the benefit of not losing muscle while asleep will greatly outweigh it!

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