struggling to get enough calories bulk diet

[dj2dirk41]

165lbs
bf 10%
5'8
20 years old

i wont be starting a cycle for a wile but i do want to bulk right now i want it to be fairly clean. i only want it to be clean because i feel so much better when i eat that way
so i cam up with 3300 calories i just multiplied my weight by 20 i saw that in a few places

breakfast
2 whole eggs
4 egg whites
2 slices ezeikeal bread

pwo shake
1/2 cup oats
2 tablespoons peanutbutter
2 scoops whey
1 cup milk

meal 3
6oz chicken
1.5 cups brown rice

meals 4 (snack)
1 serving of plain greek yogurt
1 scoop whey

meal 5
6oz chicken
1.5 cups brown rice

meal 6
80z raw ground beef

so this brings me to 3100 calories 320g carbs 64g fat 302g protein give or take a few g's i got these numbers off of myfitnesspal. so ideally i wanted to do a 40/40/20 split which comes out to 330g carbs and protien and 70g fat. im open to all kinds of suggestions this is really my first bulk ive been fat for most of my life so i always was cutting and now i think its time to go on a bulk that and i dont have a bitch at the moment

 

[dj2dirk41]

Nobody's got anything to say lol even "looks good bro" would be cool

 

[sLd]

This is my bulking diet, look at it, and if you like something about it, just add it to yours.

Meal one
5 eggs [2 whole, 3 whites],piece of whole wheat bread. like 20 g of oats with 250g white non fat yogurt and scoop of whey 20 g.
cca 550 kcal 50 g protein, 15 g carbs. not sure about fats

Meal 2: white non fat yougur 400g , 50 g whey, 2 tblspoons of PB.
80 g of protein, 26 g of carbs, 40 g fats.
600 kcal

Meal 3: same as meal 2 but Iam planning to cook some food and bring it to school with me insteed.
600 kcal

meal 4: preworkout: frozen blueberries,strowbearies, with 300 ml of skim milk and 50g of whey.
450 kcal 66 g protein, 45 g carbs, like 5 g of fat.

Post workout shake
300 kcal, 60g protein, 10 g carbs, 5 g fat

Meal 5: 300g of chicken breast or beef with 2 pieces of whole wheat bread. vegies. fish oil tab, multi vitamin
650 kcal, 65g protein, 10g carbs, 12 g fat

Meal 6: 300 g of turkey, beef or tuns, salmon [depends]2 slices of WH bread, veggies, fish oil tab, multi vitamin
Turkey: 500 kcal , 55 g of protein, 20 g of carbs , 5 g of fat
OR
Tuna: 300 kcal, 40 g protein, 10 g carbs, 5 g of fat

Meal 7: Casein protein, frozen fruit, low fat milk, 2 tbl spoons of PB
450 kcal, 60g protein, 30 g carbs, 30g fats.

Overall: 4000 kcal, 410g protein, 170 g carbs, 150 g fat.

 

[hitme]

165lbs
bf 10%
5'8
20 years old

i wont be starting a cycle for a wile but i do want to bulk right now i want it to be fairly clean. i only want it to be clean because i feel so much better when i eat that way
so i cam up with 3300 calories i just multiplied my weight by 20 i saw that in a few places

breakfast
2 whole eggs
4 egg whites
2 slices ezeikeal bread

pwo shake
1/2 cup oats
2 tablespoons peanutbutter
2 scoops whey
1 cup milk

meal 3
6oz chicken
1.5 cups brown rice

meals 4 (snack)
1 serving of plain greek yogurt
1 scoop whey

meal 5
6oz chicken
1.5 cups brown rice

meal 6
80z raw ground beef

so this brings me to 3100 calories 320g carbs 64g fat 302g protein give or take a few g's i got these numbers off of myfitnesspal. so ideally i wanted to do a 40/40/20 split which comes out to 330g carbs and protien and 70g fat. im open to all kinds of suggestions this is really my first bulk ive been fat for most of my life so i always was cutting and now i think its time to go on a bulk that and i dont have a bitch at the moment

With your weight/ height I worked out your bmr. Being really active you cals are 3100, so I would leave how is and see if you make progress. If you stall than just adjust, if you need to up the protein just add little more chicken so the protein hits the target, Likewise with the carbs fat. swap the meal 4 shake for a bit of turkey or something.

 

[DD55]

You shouldn't use gear until you're at least 25. No offence, you're too young.

 

[dj2dirk41]

Thanks for the advice guys yeah I haven't decided on the gear I'm going to see how this bulk goes

 

[3J]

This is my bulking diet, look at it, and if you like something about it, just add it to yours.

Meal one
5 eggs [2 whole, 3 whites],piece of whole wheat bread. like 20 g of oats with 250g white non fat yogurt and scoop of whey 20 g.
cca 550 kcal 50 g protein, 15 g carbs. not sure about fats

Meal 2: white non fat yougur 400g , 50 g whey, 2 tblspoons of PB.
80 g of protein, 26 g of carbs, 40 g fats.
600 kcal

Meal 3: same as meal 2 but Iam planning to cook some food and bring it to school with me insteed.
600 kcal

meal 4: preworkout: frozen blueberries,strowbearies, with 300 ml of skim milk and 50g of whey.
450 kcal 66 g protein, 45 g carbs, like 5 g of fat.

Post workout shake
300 kcal, 60g protein, 10 g carbs, 5 g fat

Meal 5: 300g of chicken breast or beef with 2 pieces of whole wheat bread. vegies. fish oil tab, multi vitamin
650 kcal, 65g protein, 10g carbs, 12 g fat

Meal 6: 300 g of turkey, beef or tuns, salmon [depends]2 slices of WH bread, veggies, fish oil tab, multi vitamin
Turkey: 500 kcal , 55 g of protein, 20 g of carbs , 5 g of fat
OR
Tuna: 300 kcal, 40 g protein, 10 g carbs, 5 g of fat

Meal 7: Casein protein, frozen fruit, low fat milk, 2 tbl spoons of PB
450 kcal, 60g protein, 30 g carbs, 30g fats.

Overall: 4000 kcal, 410g protein, 170 g carbs, 150 g fat.

drop your protein 100g... up carbs 130g drop fats 30g... that's where you should start