How's about this for a bulker?

I've come here before with cutting diet questions, now I have a bulking diet question. Trying to construct a diet for a buddy of mine who's in good shape. He's trying to attain the most possible size he can before he joins the "darkside" so I took a look at his previous diet and it was just garbage. This is what I've come up for him.. any improvements will be appreciated!

Stats:

5'11
215 lbs
He's about 10% bf

He trains 4x a week with the weights and i'll have him do cardio 3x a week
on empty stomach


The diet:
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Meal 1:

1 Cup of oatmeal
10 egg whites


Meal 2:

2 patties of 95% lean beef
2 tablespoons flaxseed oil

Meal 3: (preworkout)

1 lemon pepper chicken breast
1/2 bag of brown rice (44 g carbs)


Meal 4: (Post workout shake)

Prolab shake (30 gram protein)
Malto/dex mix (60 grams carb)

Meal 5: (Post-Post workout)

2 Chicken breasts
1 bag of brown rice (80 gram carbs)

Meal 6:

2 Prolab protein shakes (60 gram carbs)
2 tablespoons of flaxseed oil


Estimated Totals:
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Cals: ~3000
Protein: 280
Carbs: 230
Fat: 280

One quick thing I noticed.... what is the time span between ur "preworkout" meal and ur actual workout??? Most likely, this meal will not be digested fast enough to be of benefit.

1 hour

The diet doesnt look to bad at all.... the carbs preworkout i guess is debatable, but i personally think those carbs should def. be cut out of the preworkout meal, the will serve no benefit by the time ur workout..... I would also think about droppin the amount of cardio if results arent up to par with ur goals.

Good luck,

-ost

i agree, drop the "preworkout carbs" and make it a pro/fat

Ostie, where you been dude?

Quote:

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Originally Posted by bad_man

Ostie, where you been dude?

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This is my first week off of school. I got trimester so its basically year around. Ive also been cutting since the last week in january. So i told myself two breaks over summer. Not crazy breaks, where I eat whatever, but just little breaks, where i drink with the guys, to keep the sanity and enjoy my summer before its to late and im back at school for another year. I still workout and do cardio over these breaks. SO, right when school finished was first break, second break is mid to late summer when milwaukee has Summerfest. Anyone know what this is by the way? If not, its a 10day festival on Lake Michigan with like 10 stages for bands all day every day, beer tents, food tents. Its packed with drunk people havin a blast. Milwaukee tradition, also its around Harley anniversery time which makes milwaukee crazy.

ANYWAYS, just been relaxin and having gotten on the internet as of late. Although my fun is done and the purpose was served, I cant wait to get back at it hardcore starting this saturday.

-ost

Quote:

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Originally Posted by OSTIE

This is my first week off of school. I got trimester so its basically year around. Ive also been cutting since the last week in january. So i told myself two breaks over summer. Not crazy breaks, where I eat whatever, but just little breaks, where i drink with the guys, to keep the sanity and enjoy my summer before its to late and im back at school for another year. I still workout and do cardio over these breaks. SO, right when school finished was first break, second break is mid to late summer when milwaukee has Summerfest. Anyone know what this is by the way? If not, its a 10day festival on Lake Michigan with like 10 stages for bands all day every day, beer tents, food tents. Its packed with drunk people havin a blast. Milwaukee tradition, also its around Harley anniversery time which makes milwaukee crazy.

ANYWAYS, just been relaxin and having gotten on the internet as of late. Although my fun is done and the purpose was served, I cant wait to get back at it hardcore starting this saturday.

-ost

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good to see you back ostie. I think your taking a break thing is a pretty good idea. Im sure that helps you really relax and take your mind off school and dieting. I think i should consider something like this for me.

Ok, I'll drop the carbs from the pre-workout. But isn't that a little amount of carbs to bulk on? 200 carbs..

Carbs don't build muscle, so unless you want to bulk w/something other than lean muscle tissue, they are fine.

~SC~

The total calories seem a little low to me based on the stats you gave. Also in meal six, i assume you meant 60 grams of protein not 60 grams of carbs, right?

SC you were in a magazine bruh? if that is you nice goin man, lookin good.

Quote:

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Originally Posted by Woodrow

The total calories seem a little low to me based on the stats you gave. Also in meal six, i assume you meant 60 grams of protein not 60 grams of carbs, right?

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Nope I'm following the 2:1 carb : protein ratio for Post workout..

and I was following 15 x bodyweight for calories i think

Quote:

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Originally Posted by Barbellman

Nope I'm following the 2:1 carb : protein ratio for Post workout..

and I was following 15 x bodyweight for calories i think

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I was not referring to the post workout meal, I was referring to the last meal you listed, meal 6.

Quote:

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Originally Posted by )(PimP JuicE)(

SC you were in a magazine bruh? if that is you nice goin man, lookin good.

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Yeah, I was in MuscleMag. That's the first write-up, and there is another appearance after that in another issue. More coming soon.

Thanks for the props brutha.

~SC~

Quote:

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Originally Posted by Woodrow

I was not referring to the post workout meal, I was referring to the last meal you listed, meal 6.

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ahh sorry about! yes 60 grams of protein

I think for a 215 pounder, 30g pro and 60g carb PWO is too few. I'd say go for at least 40/80