Critique my Bulk Diet

[SouthernCross28]

Hi Guys,

Just wanted to get some feed back on the Bulking Diet i have just started. Feel free to throw in your 2 cents. I am looking to get to 95kgs.

Using the Harris Benedeict equation i need to eat 2800 cals a day to maintain my current weight. I calculated it using my Lean mass.

Stats -

6"2, 88-89kgs, 17% BF (Caliper Tested), 32yrs old.

DIET -

0900 - 8 Egg Whites/Tuna omlette, 3 x Multigrain pieces of bread, 2 x Tablespoons peanut butter on bread

1000 - TRAIN

1130 - Protein shake W/500ml low fat milk/Dextrose sugar, 300grams White potatoe - PWO

1230 - 100g Brown rice, tuna - PPWO

1530 - 100g Brown rice, 100g Chicken breast

1900 - 200g Chicken breast, cashew nuts, 100g Broccoli

2200 - Casien shake 1hr before bed

Cals - 3200
Pro - 280
Carbs - 315
Fats - 85


What does everyone think?

 

[Mr.Burns]

Looks decent to me. You might want to add a mass gainer shake to up the calories a bit. How do you prepare your chicken? Just curious to see how some guys prepare chicken cause I'm running out of recipes. Also how does that casein shake affect your sleep? I hate drinking shakes before bed, they always cause discomfort in the middle of the night and even worse the next morning. I was using a whey blend though.

 

[SouthernCross28]

Hey Burns,

I cook chicken breasts in a wok with a little bit if oil and kantong sauce for flavor. Adds a few extra carbs a week but not to many.

And no probs with the shake, doesn't affect me.

I'm not trying to go massive over my calorie intake as don't want to get to fat so 400-500 is optimal and ill be adjusting every 2 weeks.

 

[cbman2184]

looks pretty good!! very similar to my diet.
as burns says ^^^ mass gainer will help a lot
with calorie intake.

 

[SouthernCross28]

Well so far haven't really had any weight gain, maybe 1/2 a kilo at best. On the plus side I'm looking fuller and obviously getting stronger.

Made some small changes, upped cals to 800 over maintenance. Taken out the potato at PWO and replaced with a honey sandwich - White bread, now at 120g carbs/45 Protein.

Added some fruit as well and eating more snacks along the way. See how we go, lol.

 

[Bundy1991]

Throw a sweet potato in there

 

[sashosean]

Where are you getting the 320g carbs from???
I am counting roughly

breakfast 60g
1130: (20 milk) (dextrose ???) 60g potato = 80 + ___
1230 25g
1530 25g

Thats roughly 200g, is there another 100g in dextrose?

 

[mrricco2012]

so why only going with 1.5 grams of protein per body weight? Just curious since I seen the number fly around a bit often.

 

[SouthernCross28]

The rice alone is 140g in carbs

 

[Animalized]

so why only going with 1.5 grams of protein per body weight? Just curious since I seen the number fly around a bit often.

Just looking at it quick I'd say cause it's about a 40/40/20 macros, which is the norm. I'm taking in 302g Pro at 203lbs but I'm running a 40/35/25 macros

 

[Animalized]

Where are you getting the 320g carbs from???
I am counting roughly

breakfast 60g
1130: (20 milk) (dextrose ???) 60g potato = 80 + ___
1230 25g
1530 25g

Thats roughly 200g, is there another 100g in dextrose?

Depends on the Dextrose being used. I use Corn Sugar and it's 1g Carbs for every gram sugar.

 

[Docd187]

One thing to watch out for is the mercury content of your diet if you're eating tuna multiple times a day/wk.

"It is recommended to limit your intake of canned light tuna to 12 ounces per week from a mercury standpoint, but canned WHITE tuna should be limited to 6 ounces per week.

See, Quantitative approach for incorporating methylmercury risks and omega-3 fatty acid benefits in developing species-specific fish consumption advice. Ginsberg GL, et al. Environ Health Perspect. 2009 Feb;117(2):267-75. Full text at: http://www.ncbi.nlm.nih.gov/pmc/arti...HP-117-267.pdf

By the way, in a recent review of canned tuna (in Nevada) researchers found that more than half of all canned tuna examined was above the U.S. Environmental Protection Agency's (U.S. EPA) safety level for human consumption (0.5 ppm), and 5% of the tuna exceeded the action level established by the U.S. Food and Drug Administration (U.S. FDA) (1.0 ppm). See, An evaluation of mercury concentrations in three brands of canned tuna. Gerstenberger SL, Environ Toxicol Chem. 2010 Feb;29(2):237-42."