please critique my bulking diet

[mitch911]

hey just changed my bulking diet, let me know if its good or what to change etc. Im 5'7 17 years old, roughly 175 pounds..maybe a bit more, lookin to bulk up to put on some muscle, but trying to keep my diet clean, since it takes me forever to loose a gut. I used the spreadsheet in the bulking sticky and showed
BMR= 1873
moderatly active
maintenance=2951
bulking=3451
protein total=345
carb total=345
fat total=77

cals prot carbs fat
1.5 cup of oats 467 19 80 8
2 scoops whey isolate 180 50 0 0


PWO shake 500 50 90 0

6 slices whole wheat bread 420 16 80 6
6oz chicken breast 270 50 0 6
1 cup broccoli 25 3 5 0

2 cans tuna 260 60 0 2
1.5 cup green beans 38 2 8 0

8oz salmon 467 50 0 13
1 cup green beans 38 2 8 0
1 tbs natural peanut butter 100 5 0 8

1 can tuna 130 30 0 1
1 cup cottage cheese 180 30 10 3
1 tbs natural peanut butter 100 5 0 8

total cals: 3500 total prot:383 total carbs:356 total fat:63

[jmillerdls]

Does anything taste worse than tuna? seriously, i cannot eat that stuff as is...do you do anything to it or just choke it down?

by the way, the macro of the diet looks solid, as well as the placement of your meals. I personally would switch out the bread with some whole wheat pasta or brown rice...and i may switch your fourth and fifth meals (to get a better P/C, P/F rotation) and maybe another tbsp PB in the last meal to up the fat a bit more (while taking out 1 can of tuna in the 4th meal to better match your protein goal), but i think its going to work the way you have it for what you're trying to do

[NotSmall]

The only change I would make is to lose the bread from PPWO and bang down one of these: Try these bada$$ flapjacks!
Word on the street is that they're the biggest thing since creatine!

[mitch911]

yea i definatly needed to get of the bread in meal 3 im making a batch of those flapjacks when i have time after school tomor until then il add in some brown rice thanks for the help guys