keaner

ok whats up guys

i just finished a 3 month long cut so im getting ready for my bulk.

I will be following this diet with 2 sessions of cardio a week, 1 sprint training, and 5 workouts per week.

Critique this diet please .... also sorry about how it showed up sort of confused looking....the number after the food is the amount of calories, then goes grams of fat, carbs, protein


bulking diet
Calories Fat Carbs Protein
Meal 1:
1 cup of oatmeal 360 6 60 12
2 scoop of whey 220 2 6 46

Meal 2:
Tin of tuna 130 1 0 30
25g peanuts 160 12 5.5 6

Meal 3:
250g chicken 300 8 6 50
1 cup fiber one 100 2 18 4

Meal 4 (pre workout):
2 slices whole wheat bread 160 2 28 6
100g fat free turkey 90 1 1 20
1tbsp natural peanut butter 85 7.5 2 4
2 Slices fat free cheese 70 0 8 10

Meal 5 (post workout):
2 scoops of whey 220 2 6 46
2 cups of skim milk 180 1 26 18
Banana 120 0 28 2

Meal 6:
Large serving of vegetables 150 1 25 8
250g chicken 300 8 6 50

Meal 7:
1 cup cottage cheese 180 0 12 30
2 tbsp. peanut butter 170 15 4 8

Totals 2950 69 243 350
Percent total 19% 33% 46%

peace out and thanks a lot

fupbro

What are your stats?

For bulking, you probably want a lot more (complex) carbs. I would get 50% from and try not to go below 20/40/40 (f/p/c).

I'm not sure how bananas are for a post workout meal. Personally I prefer oats (although a lot of people use dextrose or gatorade powder). Experiment and use what works.

schroeder

It seems like it's a little low in calories from carbohydrates for a bulking diet. Only you know your carb response and metabolism thoguh...so i may be wrong. I would DEFINITELY add 40-50 grams of carbs both pre and post workout...you body is starving for them...especially post. Also, peanut butter right before bed looks like a no-go IMO...get your calories from fat earlier in the day so it won't store overnight.

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keaner

my stats are 6'2--158pounds--lanky

kk its just i dont want to put on to much fat while on this diet after just finishing a 3 month cut....do you have any suggestions as to those extra carb sources ? and do you think i should replace something with these carbs or just add the food for extra calories?

also peanut butter is good before bed as it even further slows the digestion of the casein protein found in the cottage cheese...and the peanut butter itself is filled with solid fats and protein

fupbro

My guess is that @ 6'2 and 158 lbs, you'll probably need more than 3000 calories to bulk. As long as you bring your calories up slowly, maybe 150-200 calories per week, you shouldn't experience too much bloating or fat gain.

My favorite carb sources are whole grain cereals, oats (rolled and steel cut). Just go to one of the big natural food stores and have a look around their bulk grains. Whole grain bread, rice (white is kind of OK, but brown is the best), whole grain pasta are also pretty good.

You can probably replace 50 or so of your protein grams with carbs. The way I figure it out is:

1.5*160=grams of protein
total cals*.2 / 9=grams of fat

and let the rest be carbs. (You can use 1.5-2.5 for protein).

keaner

Calories Fat Carbs Protein
Meal 1:
1 cup of oatmeal 360 6 60 12
2 scoop of whey 220 2 6 46

Meal 2:
Tin of tuna 130 1 0 30
1tbsp natural peanut butter 85 7.5 2 4
Apple 80 0 20 0

Meal 3:
250g chicken 300 8 6 50
1 cup fiber one 100 2 18 4

Meal 4 (pre workout):
2 slices whole wheat bread 160 2 28 6
100g fat free turkey 90 1 1 20
1/2 cup oatmeal 180 3 30 6

Meal 5 (post workout):
2 scoops of whey 220 2 6 46
2 cups of skim milk 180 1 26 18
Banana 120 0 28 2

Meal 6:
Large serving of vegetables 150 1 25 8
200g chicken 240 6 5 40
2 slices whole wheat bread 160 2 28 6

Meal 7:
1 cup cottage cheese 180 0 12 30
2 tbsp. peanut butter 170 15 4 8

Totals 3100 60 308 336

this is my edited diet....i agree i rasied the calories slightly .... if i dont put on size with this many calories then ill increase the amount im eating...i just dont want to put on fat to quickly im aiming to put on about 1/2 lb per week or so of lean muscle mass. BUt i added more carbs, reduced protein.

Any more input is appreciated. Cheers

fupbro

It's looking better. I would change your pre workout meal to have 30 grams of protein and 30-40 grams of complex carb. I would also replace the skim milk in your post workout with some kind of carb (dex or oatmeal, whatever works better for you).

Just want to emphasize to things:

1. If you don't up your calories to quickly, there won't be any of the bloat and fast weight gain.

2. Don't be afraid of going above eating 50% carb calories, especially if you're not making the kinds of gains you are after. IMHO, carbs are as important (maybe even more improtant) as protein, especially when bulking.

HAYWOOD JABLOME

for your pwo meal, it would be a good idea to have a non-fructose carb source in there, so all your carbs arent going straight to your liver.

Also, I would keep the last meal the way it is, pb + cc.

And ya, to iterate what the others said, more carbs and cals.

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Peaked_18

Are you having milk with the whey, or is that going into the oatmeal. I would add a glass of skim milk here. And 1/2 tbs. olive oil.

Add 1/2 tbs. more of PB.

Add some carbs here, add a cup of skim milk.


Replace toast with a banana. Add 1 cup of skim milk. Keep fats low here.

Get around 80-100g of carbs here, might want to add another peice of fruit or some rolled oats.

Forget the bread, add 1/2-1 cup of rice here. Add Fats to the rice, Add 1/2 tbs. of olive oil to the rice.

Have 1 tbs. of PB here, add fish oils caps (1-2g)

This probably what you could do to change this. Need more carbs, take Fats away from workouts, get the carbs and protein straight to your muscles. Keep carbs low at night-time.

Otherwise looks good.

HAYWOOD JABLOME

good recommendations

__________________
Homer: [drunk] "Look, the thing about my family is there's five of us. Marge, Bart, Girl Bart, the one who doesn't talk, and the fat guy. How I loathe him."

Peaked_18

Learn from being critiqued myself.