diet is awesum #2 (bulking diet need some help)

hey guys i posted a thread titled diet is awesome a couple of days ago and well i was jus telling in that thread that i made good gains (seeable to others) in 2 weeks....anyways i was told to post my diet so the bros here could perfect it, before i start my cycle and well here it goes.
age: 21
height: 5'8
weight: 145-150lbs
bf: not sure but probably 13-15% i assume

proposed cycle is 10 weeks of test E (first cycle)
hoping to gain around 20lbs and keep 15 or over using proper pct

diet
cal carbs protein fat
9am
bagel 165 31 6 1
peanut butter 86 3.2 3.9 8.1
2 eggs 180 2 6 7
1/2 cup hashbrown80 14 1.2 2.2
total 511 50.2 17.1 18.3

10:30am
homemade
protein bar 140 23 15 0.5
total 140 23 15 0.5

12pm
2-tuna sandwiches
on white 345 45 31 4
fruit juice 110 29 0 0
total 455 74 31 4

2pm
protein drink 485 76 25 18

5pm
4 chicken legs 250 0 35 5
1/2 cup of rice 130 29 3 0
total 380 29 38 5

6pm workout
POW
protein drink 870 100 38 10

830pm
chicken 300 0 40 14
mashed potatoes
(1/2 cup) 110 18 2 4
total 410 18 42 18

10pm
homemade protein bar140 23 15 0.5

12pm
protein shake 170 3 34 2

grand total 3561 398.2 255.1 76.3


the reason why i choose white bread instead of brown is for extra carbs & calories. If someone could help me out with this it would be great.

REPLYING IN CAPS.

Quote:

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Originally Posted by musclehead1

hey guys i posted a thread titled diet is awesome a couple of days ago and well i was jus telling in that thread that i made good gains (seeable to others) in 2 weeks....anyways i was told to post my diet so the bros here could perfect it, before i start my cycle and well here it goes.
age: 21
height: 5'8
weight: 145-150lbs
bf: not sure but probably 13-15% i assume

proposed cycle is 10 weeks of test E (first cycle)
hoping to gain around 20lbs and keep 15 or over using proper pct

diet
cal carbs protein fat
9am
bagel 165 31 6 1
peanut butter 86 3.2 3.9 8.1
2 eggs 180 2 6 7
1/2 cup hashbrown80 14 1.2 2.2
total 511 50.2 17.1 18.3

NEED TO BE PRO/CARB ONLY

10:30am
homemade
protein bar 140 23 15 0.5
total 140 23 15 0.5

NEED MORE PROTEIN HERE AND THIS SHOULD BE PRO/FAT

12pm
2-tuna sandwiches
on white 345 45 31 4
fruit juice 110 29 0 0
total 455 74 31 4

SCRAP THE BREAD AND CARBS. NEEDS TO BE PRO/FAT

2pm
protein drink 485 76 25 18

NEEDS TO BE PRO/FAT

5pm
4 chicken legs 250 0 35 5
1/2 cup of rice 130 29 3 0
total 380 29 38 5

NEEDS TO BE PRO/FAT ONLY

6pm workout
POW
protein drink 870 100 38 10

SHOULD BE NO FAT IN PWO DRINK

830pm
chicken 300 0 40 14
mashed potatoes
(1/2 cup) 110 18 2 4
total 410 18 42 18

YOU NEED PRO/CARB HERE AND NO FATS

10pm
homemade protein bar140 23 15 0.5

SCRAP THIS..

12pm
protein shake 170 3 34 2

NEED SLOW DIGESTING PRO/FAT MEAL HERE

grand total 3561 398.2 255.1 76.3


the reason why i choose white bread instead of brown is for extra carbs & calories. If someone could help me out with this it would be great.

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oh and this is my workout schedule if it helps with me trying to gain 20lbs...

day 1
legs
squats 4 sets 10-8-8-6 reps
deadlifts 3 sets 10-8-8 reps
hacksquats 3 sets 10-10-8 reps
leg press 3 sets 8-8-6 reps
leg ext 3 sets 10-10-8 reps (usually just to get better pump)
stiff leg deads 3 sets 10-10-8 reps
standing legs curls 3set 10-10-10 reps
lying curls 3set 10-8-8

day 2
chest
flat bench press 4 sets 10-8-8-6
incline db press 3 sets 10-8-8
decline db press or dips 3 sets 10-8-8 or 10-10-9
incline flys 3 sets 12-10-8
decline flys 3 sets 12-10-8
pec deck 3 sets 10-8-8

day 3
back
wide grip pull downs 4 sets 10-8-8-8
seated rows 3 sets 10-8-8
hammer strength pull downs 3 sets 10-8-8
bent over rows 3 sets 10-8-8
straight arm pulldowns 3 sets 10-10-8
hyper ext 3sets 20-20-18

day4
shoulders
bb press 4 sets 10-8-8-6
arnold press 3 sets 10-8-8
side raises 3sets 10-10-8
reverse fly machine 3 sets 10-10-8

day 5
arms
straight bb curl 4 sets 8-8-6-6
hammer curl 3 sets 10-10-8
alternating db curl 3 sets 10-8-8

tricep ext 4 sets 10-8-8-6
skull crushers 3 sets 10-8-8
dips 3 sets 10-10-9
kick backs using cables 10-8-8

Quote:

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Originally Posted by daman1

REPLYING IN CAPS.

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thanks daman now could u answer a few things for me please.

you say "pro/carbs" would it really matter if i did consume <1 gram of fat
and same with "pro/fats" would it really matter if i consumed <10 grams of carbs?
also what would a slow digesting pro/fat meal be?
and before forget thanks for all your help

Quote:

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Originally Posted by musclehead1

thanks daman now could u answer a few things for me please.

you say "pro/carbs" would it really matter if i did consume <1 gram of fat
and same with "pro/fats" would it really matter if i consumed <10 grams of carbs?
also what would a slow digesting pro/fat meal be?
and before forget thanks for all your help

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no it wouldnt matter. slow digesting meal would be some casein protein with some flax.