Bulking Diet, Criticise(any good?)

[chrisbrown390]

Stats

6ft
170lbs
19yrs

Meal 1
1 cup of oatmeal
3 egg omlette with handfull of cheese and milk
2 multigrain toast
2-3 amino acid capsules

Meal 2
protein shake w/banana or tinned pineapple

Meal 3
chicken breast or steak w/half a cup of brown rice and sanitarium up and go (like a liquid breakfast thing)
or
2 cans of tuna tablespoon of mayo and corn in multigrain bread

workout

Meal 4 PWO
protein shake w/60g of dextrose and 5g of l-glutamine

Meal 5
chicken or steak w/ pasta or half a cup of brown rice with vegetables

Meal 6
Ground beef, steak or chicken w/ vegetables and 1 jacket potatoe

Meal 7
Protein shake

 

[freqfly]

I would only have a shake PWO, replace the other shakes with solid food meals.

 

[3J]

you need to post up macros... you also need your bmr/tdee..

if i were you i'd go to the link in my signature... read through everything.. and come back..

the diet doesn't look horrible.. fly is right though.. shakes are pwo only....

do as asked and we'll help you get where u need to go

 

[chrisbrown390]

Thanks for the advice bmr is 1900 and tdee 2945

bf% around 15
goal put on 20-25lbs

My macros for the day pro/cal/carb/fat
350/4110/460/81.8

I counted it on a website called calorie king so i hope its all correct.

I took your advice and changed the shakes to 7oz chicken w/2 sweet potatoes
the other shake is changed to 5-6oz salmon and mash 7oz

I noticed the carb intake is pretty high, what would be the best way to reduce that

 

[3J]

drop ur carbs to about 350... take away carbs from your later meals in the day.. focus them more in the meals in the morning and those that surround ur workout..

and put a detailed diet with macros up.. give me macros for each meal and your total.. that way we can get specific

 

[chrisbrown390]

meal 1 pro/cal/carb/fat
37/774/90/31
1 cup of oatmeal
3 egg omlette with handfull of cheese and milk
2 multigrain toast
2-3 amino acid capsules
wut kind of cheese.. wut kind of milk
Meal 2 pro/cal/carb/fat
75/774/100/7
Chicken 200g (7oz) 2 sweet potato
100g of carbs is too much in one sitting.. i dont do anything over 80 myself.. drop it down to 1 1/2 sweet potatoe
Meal 3 pro/cal/carb/fat
78/873/103/13
chicken 200g half a cup of rice and up and go
again.. drop the carbs.. go to about 60-75g here
Meal 4 pro/cal/carb/fat
40/172/1.5/.3
PWO shake
i personally use a white bagel here.. gives u 60 grams.. so u can actually drop down lower on the other meals
Meal 5 pro/cal/carb/fat
77/764/93/9
Chicken w/pasta, vegetables
wut kinda pasta
Meal 6 pro/cal/carb/fat
70/586/50/11
200g steak w/vegetables and sweet potato
make this your last meal.. drop the sweet potato
Meal 7 pro/cal/carb/fat
35/500/23/18
150g salmon w/mash 210g
mash what?? sweet potatoes? yams? jacket potates? white?? get specific
Total pro/cal/carb/fat
350/4110/460/81.8

Im thinkin i could change the pasta to brown rice in meal 5 to reduce carb intake. not so sure about the rest tho

 

[freqfly]

I would drop the carbs to about 350, leave prot and fat the same. Should yield close to 3500 cals, and with your tdee at about 3000 it should make for a lean bulk. If you peak you can throw in a bit more carbs, but I'd stick with that. Also since you are bulking, I'd throw some fast digesting carbs in with your PWO shake, personally I use 50g of isolate with 50g of dextrose. Hope that helps some, J will chime in with more detailed advice I'm sure

 

[3J]

meal 1 pro/cal/carb/fat
37/774/90/31
1 cup of oatmeal
3 egg omlette with handfull of cheese and milk
2 multigrain toast
2-3 amino acid capsules
wut kind of cheese.. wut kind of milk
Meal 2 pro/cal/carb/fat
75/774/100/7
Chicken 200g (7oz) 2 sweet potato
100g of carbs is too much in one sitting.. i dont do anything over 80 myself.. drop it down to 1 1/2 sweet potatoe
Meal 3 pro/cal/carb/fat
78/873/103/13
chicken 200g half a cup of rice and up and go
again.. drop the carbs.. go to about 60-75g here
Meal 4 pro/cal/carb/fat
40/172/1.5/.3
PWO shake
i personally use a white bagel here.. gives u 60 grams.. so u can actually drop down lower on the other meals
Meal 5 pro/cal/carb/fat
77/764/93/9
Chicken w/pasta, vegetables
wut kinda pasta
Meal 6 pro/cal/carb/fat
70/586/50/11
200g steak w/vegetables and sweet potato
make this your last meal.. drop the sweet potato
Meal 7 pro/cal/carb/fat
35/500/23/18
150g salmon w/mash 210g
mash what?? sweet potatoes? yams? jacket potates? white?? get specific
Total pro/cal/carb/fat
350/4110/460/81.8

Im thinkin i could change the pasta to brown rice in meal 5 to reduce carb intake. not so sure about the rest tho

my apologies.. i ment to quote u.. im still learning the mod tools here...

but the advice is there.. lower ur carb intake by 25g per meal... maybe more... get ur carbs at 350g..

u dont wanna eat carbs before bed.. it lowers gh levels overnight

 

[chrisbrown390]

If i take the 1 sweet potato out of meal 2 and the sweet potato out of meal 6 that should drop my carbs by around 100, cal by 450 and protein by 13.
This should take it down to 350 carbs, 3500 cal and 337 pro

So that should be all good yeh?

 

[chrisbrown390]

wut kind of cheese.. wut kind of milk?
cheddar shredded cheese and skim milk

with the chicken i will have about a 1/3 of a cup of rice then to drop carbs

wut kinda pasta?
white wheat spaghetti

If i make meal 6 my last meal how can i make up for the loss of protein and cal? casein protein maybe?

 

[chrisbrown390]

Thanks a lot for the info guys its really helping

 

[3J]

white and wheat pasta is crap unless post workout.. but the bagel will do u better there...

and i didn't say make meal 6 your last meal.. i said switch the places of meal 6 and 7


post up a revised diet with fresh macros for finalization