6-8 Week Bulk diet, input!

[flex90]

Hey bros,
im gna bulk for about a 6-8 week period. This is my last shot on adding a tad bit more size b4 the summer... i want to know what u guys think of this diet plan:

Diet: Meal#1 (Shake) – banana (whole), protein powder (1 scoop), skim milk (1cup), yogurt 0% (150g), Natural Oatmeal (2/3 cup):
80-90g carbs, 40-45g protein, 1.5g sat fat, 4g Unsat fat

Meal#2 – Cod (whole fillet), Brown rice (1 ½ cup), broccoli or asparagus (steamed)/ mini whole grain tortilla x1, almond butter (2tbs):
75g carbs, 37g protein, 0-1g sat fat, 18g Unsat fat

Meal#3 (whole grain wraps) – chicken breast (4-5oz), Whole grain wrap x 2, pepper (1 whole large), onions chopped (2 whole), olive oil (1tbs)/ mini whole grain tortilla x1, almond butter (2 tbs):
85g carbs, 40g protein, 5g sat fat, 28g Unsat fat

Meal#4 (shake-post workout) – Same as meal 1, with an extra ½ banana:
100-110g carbs, 45g protein, 1.5g sat fat, 4g Unsat fat

Meal#5 – same as meal #2 or #3

Meal#6 – to be made………

Meal#7 (Shake-pre bedtime) – protein powder (1 scoop) with water, Almond butter (1tbs):
25g protein, 1.5g sat fat, 8g Unsat fat

 

[3J]

Hey bros,
im gna bulk for about a 6-8 week period. This is my last shot on adding a tad bit more size b4 the summer... i want to know what u guys think of this diet plan:

Diet: Meal#1 (Shake) – banana (whole), protein powder (1 scoop), skim milk (1cup), yogurt 0% (150g), Natural Oatmeal (2/3 cup):
80-90g carbs, 40-45g protein, 1.5g sat fat, 4g Unsat fat
0% yogurt??? where do u find that?? meal 1 is good
Meal#2 – Cod (whole fillet), Brown rice (1 ½ cup), broccoli or asparagus (steamed)/ mini whole grain tortilla x1, almond butter (2tbs):
75g carbs, 37g protein, 0-1g sat fat, 18g Unsat fat
ok
Meal#3 (whole grain wraps) – chicken breast (4-5oz), Whole grain wrap x 2, pepper (1 whole large), onions chopped (2 whole), olive oil (1tbs)/ mini whole grain tortilla x1, almond butter (2 tbs):
85g carbs, 40g protein, 5g sat fat, 28g Unsat fat
ok
Meal#4 (shake-post workout) – Same as meal 1, with an extra ½ banana:
100-110g carbs, 45g protein, 1.5g sat fat, 4g Unsat fat
whow... easy on the carbs there buddy.. no need
Meal#5 – same as meal #2 or #3

Meal#6 – to be made………
well, just keep it simple.. lean meat with a complex carb
Meal#7 (Shake-pre bedtime) – protein powder (1 scoop) with water, Almond butter (1tbs):
25g protein, 1.5g sat fat, 8g Unsat fatokay, this is crap.. before bed u need a slow digesting protien.. so a lean beef here would be ideal.. if you cant handle that switch that shake to casein

a bmr/tdee would be helpful with a daily total of your intake

 

[flex90]

a bmr/tdee would be helpful with a daily total of your intake

bmr? tdee?

and as for the 0% fat yogurt... for 150g of yogurt its 0g fat, 4g sugar... IMO its a good deal ... brand is Source yogurt. i live in canada so maybe u dont have it in the US (guessing u live in US ) ...

u think this layout is good for mass?

 

[3J]

BMR formula #1 (if you bf is high, use this one... you need an accurate bf reading)


BMR (men and women) = 370 + (21.6 X lean mass in kg)



in order to figure out your bmr, you need to know what your lean body mass is.. so, in turn, u need to know what your body fat percentage is...

if you dont know your bodyfat percentage, go to your gym and get tested (please dont use electronic scales to get your bf checked, they're horrible)

if you cannot find a gym to get tested at, please post up a picture for estimates, we're pretty good at it (you also have the option of pming it to me if you have more then 25 posts)

Total weight x bf in decimel form = total bf weight

Total weight - total bf weight = total lean body mass

if your total lean body mass is in lbs, u can divide it by 2.2 to get it in kilograms..

for example..

i am 6'4 275lbs at 14% bf... so i would multiply 275 by .14 (converted from percent to decimal)= 38.5lbs

275 - 38.5 = 236.5lbs lean body weight

236.5 / 2.2 = 107.5 lean mass in kg

370 + (21.6 x 107.5) = 2692 BMR (this is high for the average person, im a big guy)




BMR formula #2 (only to be used if your bf is low)

Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )


female BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )


TDEE

Once u have you bmr, u need to calculate your TDEE, this is simply done with some multiplication...

you can multiply it by an activity number to figure out your daily caloric expenditure, be honest here as this is the very cornerstone of your diet, if you are between two of the below activity levels then just multiply by a number in between them

To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:


If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9