Hey bros, what’s up?
I’ve been lifting constidently for about a year and i’m planning my bulking diet for this winter. Stats are 1.75cm, 75kg, bf is about 13-15%.
I am also training 3-4 times a week.
I will be using this bulking diet till february, when i’ll start a bulking cycle of parabolan, test e, equipoise and maybe throw in some prop for frontloading.
Goal is to gain some mass, while bf stays around 15-16%.
I will also add some cardio at 20min 3 times a week.
Please critique my diet, any suggestions are welcome.
Thanx in advance



Meal 1: Pro/Carb

3 Egg Whites 49.5 cals, 1.5 carbs, 7.5 pro / 1 Scoop Of Whey Protein 120 cals 23g pro, 1.6g carbs, 2.2g fat , 1 low fat yogurt 0.5g fat, 112cals, 13g carbs, 11g pro / 80g oatmeal 287 cals, 8.8g pro, 48.3 carbs, 6.4 fats – 1tbsp (21g) honey 64cals, 17.3g carbs

60g protein / 81g carbs / 9g fat

568 cals

Meal 2: Pro/Carb

200g Turkey Breast 220 cals, 3g fat, 45g pro, 110g whole wheat bread 250 cals, 50g carbs, 10 g fat, 5g pro

50g protein / 50g carbs / 13g fat

470cals


PWO Nutrition

79g Whey Protein 316 cals, 60g pro, 4.2g carbs, 5.7g fat / 1 banana 101 cals, 1g pro, 1g fat, 27g carbs

61g protein / 31.2g carbs / 6.7g fat

417cals


PPWO

200g Turkey Breast 220 cals, 3g fat, 45g pro, 100g nuddles (Measured Uncooked) 365 cals, 84g carbs, 4g pro, 0.8g fat

49g protein / 84g carbs / 3.8g fat

585cals



Meal 3: Pro/Carb

200g Turkey Breast 220 cals, 3g fat, 45g pro, 660g Sweet Potato 276 cals 84g carbs, 4.1g pro, 1g fat

55g protein / 84g carbs / 4g Fat

496cals



Meal 4: Pro/Fat

200g Tuna 256cals, 6g fat, 47.2 pro, 1 Tbsp (15g) Full Fat Mayonnaise 57cals, 5g fat, 3.5g carbs, 0.1g pro , Veggies 1 green pepper 32cals, 7.6g carbs, 0.2g fat, 1g pro & 1 yellow pepper 27 cals, 0.2g fat, 6.3g carbs, 1g pro / 1 tbspn (13.5g) 119cals, 13.5g fat,

49g protein / 17.4g carbs / 24.9g Fat

491cals


Before Bed

1 low fat yogurt 0.5g fat, 112cals, 13g carbs, 11g pro / 29g Nuts 15g fat, 165 cals, 5.7g carbs, 6g pro

17g protein / 18.7g carbs / 15.5g Fat

277cals


Total Macros 3368 cals, 341g pro, 366g carbs, 77.3g fat

Number of meals on training days: 7
Number of meals on non training days: 6
On non training days PWO meal is replaced by meal 4