Bulk Diet-Please Help/Critique

Hey I need some help on my bulking diet. This is my current diet that I am using...

Stats
5'8"
Weight 161
age 21

9:00 AM Meal 1
25 Gram Whey Concentrate
1 Cup Oatmeal
6 Egg Whites
Pro 45-50 Carbs 50-60
Fats <5g

11:00
50 Gram Whey Concentrate
2 tablespoons Flax

1:00
Chicken Breasts 40-50g Pro
Brocoli
Pasta or Brown Rice Carbs 100
Fats <5g

2:30
50 Gram Whey
1 Table spoon Flax

3:30
2 Tablespoon PB Fat 10 g

5:00
Pork Chop/Steak/Chicken 30-40 Gram Pro
1 Glass Milk
Fats 5-10 g

6:30 Workout

8:00 PWO Shake
50 gram Whey Isolate
100 Gram Carbs Dextrose

9:30-10
Chicken/Fish 40 G Pro
Brown Rice or BakedPotato 50-75 g carbs
Brocoli
Fats 0-5

TOTALS
Cals about 3000-3200
Protein about 300+
Carbs about 325-350
Fats about 60

Workout
Monday- Chest/Bis
Tues-Legs
Wed- Cardio/rest
Thurs- Back
Fri-Shoulders/Tris
Sat/Sun-Short Cardio/rest(Non workout days include no PWO shake or Peanut Butter, eveyrthing else is pretty much the same.)

-Ala w/ all Carb meals


Im getting about a little under 3200 calories when I add this up but I dont think this is enough. (My calculations might be a little off ?) Do my calories need to be higher ? I cant really find a place to add any more foods without affecting my carb or fat totals. My main goals are to bulk up and put on some more size. I have been stuck at my weight of 161 for quite some time. Any help or comments would be greatly appreciated. Thanks

Quote:

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Originally Posted by KillaCam23

Hey I need some help on my bulking diet. This is my current diet that I am using...

Stats
5'8"
Weight 161
age 21

9:00 AM Meal 1
25 Gram Whey Concentrate
1 Cup Oatmeal
6 Egg Whites
Pro 45-50 Carbs 50-60
Fats <5g

11:00
50 Gram Whey Concentrate
2 tablespoons Flax

1:00
Chicken Breasts 40-50g Pro
Brocoli
Pasta or Brown Rice Carbs 100
Fats <5g

2:30
50 Gram Whey
1 Table spoon Flax

3:30
2 Tablespoon PB Fat 10 g

5:00
Pork Chop/Steak/Chicken 30-40 Gram Pro
1 Glass Milk
Fats 5-10 g

6:30 Workout

8:00 PWO Shake
50 gram Whey Isolate
100 Gram Carbs Dextrose

9:30-10
Chicken/Fish 40 G Pro
Brown Rice or BakedPotato 50-75 g carbs
Brocoli
Fats 0-5

TOTALS
Cals about 3000-3200
Protein about 300+
Carbs about 325-350
Fats about 60

Workout
Monday- Chest/Bis
Tues-Legs
Wed- Cardio/rest
Thurs- Back
Fri-Shoulders/Tris
Sat/Sun-Short Cardio/rest(Non workout days include no PWO shake or Peanut Butter, eveyrthing else is pretty much the same.)

-Ala w/ all Carb meals


Im getting about a little under 3200 calories when I add this up but I dont think this is enough. (My calculations might be a little off ?) Do my calories need to be higher ? I cant really find a place to add any more foods without affecting my carb or fat totals. My main goals are to bulk up and put on some more size. I have been stuck at my weight of 161 for quite some time. Any help or comments would be greatly appreciated. Thanks

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I'll let someone else critique your food choices... but I did the Harris Benedict formula for your stats and I got that you need around 3000 calories a day to maintain a steady weight with your exercise ammounts you listed. I would say you need to up the calories more otherwise it will take you longer to gain. If you are only taking in 3200 calories a day your only creating a 1400 calorie surplus a week, and that means your not even going to gain half a pound a week. And if your metabolism is good then you definitely won't gain. I would try for a little more at first, maybe say 3500 a day. If you eat clean you shouldn't have a problem with gaining weight w/ minimal fat gains. JMO

Mike

well the only details im gonna go into is i think you rely to much on protein shakes, you neeed more real food...