Please Critique my Bulking Diet.

[British Bulldog]

For the last two months I have been on a cutting diet supplemented with xenadrine and clenbuterol cycled 2 weeks/2 weeks. I managed to loose 9 pounds and I am reasonably satisfied with the results.
I am now ready to start bulking again with the emphasis on gaining maximum muscle and minimum fat. I will attempt to keep my diet relatively clean using low glycemic index carbohydrates and fats low in saturates.

My daily diet will consist of the following:-

........................................Protein... .......carbs...........fat.............cals.
meal 1.
30g whey protein....................26...............1.5... ..........2.3..............131
40g complex carbs..................0..................38...... .......0.................171
meal 2.
tuna sandwich containing:-
4 slices wholemeal bread..........20................68.............4. ................380
1 tin of tuna..........................33.................0 ..............0.7...............138
10g mayonnaise......................0.1............... 0.2............8.................75
8g margarine..........................0.............. ....0..............4.9...............44
meal 3.
4 slices wholemeal bread..........20................68.............4. ................380
100g chicken..........................24............... .0..............1..................105
8g margarine.........................0............... ....0..............4.9................44
meal 4.
100g chicken..........................24............... .0..............1..................105
75g brown rice.......................5.9...............55.7. ..........2.3...............266
meal 5, postworkout shake.
30g whey protein...................26................1.5... ..........2.3...............131
7g flaxseed oil........................0..................0... ............7.................63
banana (medium size)..............1.2..............27.5.......... .0.6................109
meal 6.
75g brown rice.......................5.9................55.7 ..........2.3................266
100g chicken.........................24................ .0................1.................105
17g mayonnaise......................0.1............... 0.3............14.7..............127.5
meal 7.
100g chicken...........................24.............. 0...............1...................105


total: protein 234g, carbs 306g, fat 61g (8g of saturated), 2745 calories.

I was hoping to consume about 3000 calories but I didn't want to increase my protein or carb intake as I feel these are sufficient at present.
Would it be a good idea to increase my daily fat intake to get the calories up to 3000 per day? If so, can anyone recommend any good fat sources other than flaxseed oil?

[Yung Wun]

whats ur stats??

[British Bulldog]

stats:-
height: 5.10"
weight: 175lbs
bodyfat: around 13%

[British Bulldog]

Does anyone have any opinions on this diet? Is there enough calories to bulk for someone of my size or should i increase the calories to 3000 per day?

[hercules88]

i think it looks good but i would try to hit 3000-3200 cals with 300 g protien. i would cut out the bread to 2 slices a day. thats all i got..

[British Bulldog]

Thanks Hercules. I'll increase the protein intake to get the calories up to 3000 per day.

[hercules88]

your wlcome...remember that after you gain more muscle that you will need to up your maintainence calories to supply your new muscles with fuel.

[bigsd67]

i would lose the margarine...nothing more than useless cancerous trans fat.