Hi, i've decided to continue bulking and i want to bulk lean as possible.
My stats are: 5,10 - 175lbs - 20yr - training for 4yr -BF% around 15?
BMR: 1885 x 1.55 = 2922
So, for a good bulk, i've to up to 3500 cals a day, right?
__________________________________________________ ___________
Breakfast:
Egg white cooked 1.5cup - 121cal, 0fat, 2carb, 25pro
Quick oat 1cup - 120cal, 7fat, 81carb, 18pro
Cottage chesse 1cup - 163cal, 2fat, 6carb, 28pro
404cals, 9fat, 89carb, 71pro
2hours later:
Almonds (20) - 170cal, 15fat, 5carb, 6pro
Banana
170cal, 15fat, 5carb, 6pro
Lunch:
Chicken breat 200g (7oz) - 387cal, 15fat, 0carb, 58pro
Rice, 135g - 480cal, 1fat, 108carb, 9pro
Green fresh veggies
679cal, 25fat, 46carb, 63pro
2hour later:
Tuna can - 120cal, 0fat, 0carb, 30pro
30min before workout:
Optimum whey shake 1scoop - 120cal, 1fat, 3carb, 24pro
PWO:
20g sugar
Optimum whey shake 1.5scoop - 180cal, 1.5fat, 4.5carb, 36pro
Lunch:
Beef steak 200g (9oz) - 461cal, 18fat, 0carb, 68pro
Potato 2 large (3" to 4-1/4" dia, raw) - 290cal, 0fat, 66carb, 6pro
Green fresh veggies
536cal, 15fat, 33carb, 61pro
Before bed:
Optimum casein shake 1 scoop - 120cal, 1fat, 4carb, 24pro
TOTAL:
Cal: 2877
Fat: 61
Carb: 312
Pro: 332
I don't even know how i can eat more than that ? Where I can add somes food to have my 3500 cals per day?
Thanks everybody to help me with my diet! Critique what its ok or not plz!
My stats are: 5,10 - 175lbs - 20yr - training for 4yr -BF% around 15?
BMR: 1885 x 1.55 = 2922
So, for a good bulk, i've to up to 3500 cals a day, right?
__________________________________________________ ___________
Breakfast:
Egg white cooked 1.5cup - 121cal, 0fat, 2carb, 25pro
Quick oat 1cup - 120cal, 7fat, 81carb, 18pro
Cottage chesse 1cup - 163cal, 2fat, 6carb, 28pro
404cals, 9fat, 89carb, 71pro
2hours later:
Almonds (20) - 170cal, 15fat, 5carb, 6pro
Banana
170cal, 15fat, 5carb, 6pro
Lunch:
Chicken breat 200g (7oz) - 387cal, 15fat, 0carb, 58pro
Rice, 135g - 480cal, 1fat, 108carb, 9pro
Green fresh veggies
679cal, 25fat, 46carb, 63pro
2hour later:
Tuna can - 120cal, 0fat, 0carb, 30pro
30min before workout:
Optimum whey shake 1scoop - 120cal, 1fat, 3carb, 24pro
PWO:
20g sugar
Optimum whey shake 1.5scoop - 180cal, 1.5fat, 4.5carb, 36pro
Lunch:
Beef steak 200g (9oz) - 461cal, 18fat, 0carb, 68pro
Potato 2 large (3" to 4-1/4" dia, raw) - 290cal, 0fat, 66carb, 6pro
Green fresh veggies
536cal, 15fat, 33carb, 61pro
Before bed:
Optimum casein shake 1 scoop - 120cal, 1fat, 4carb, 24pro
TOTAL:
Cal: 2877
Fat: 61
Carb: 312
Pro: 332
I don't even know how i can eat more than that ? Where I can add somes food to have my 3500 cals per day?
Thanks everybody to help me with my diet! Critique what its ok or not plz!
