Help. My Bulk Diet Is A Mess.

[AverageWorkouts]

Ill start out with a little info.

Im 18, 6.2 188 pounds. I currently go to highschool and that effects when and what I can eat somewhat. Ive only been working out 6 months but only to lose 30ish pounds and prepare to bulk. Im ready to put on the weight problem is im having issues setting up a proper diet. I will post what I am stuck with right now. I will say right now that Ive found it hard to get up to even 2500 calories so theres more then 1 or 2 questionable foods in my diet.

I know its quite a mess so help me out please.

Cardio - 20-30 minutes when I wake up and after my workout, all it is is walking at 3.0 speed on the highest incline my treadmill has to offer.

I take 100 Grams of Whey Protein, 50 after my Cardio in the morning and 50 After my Workout ( before cardio )

Breakfest.
Toast - Wheat bread, half peanut butter half jelly
Bacon - 4 strips
Eggs - 3 scrambled, 1 piece of cheese
Orange Juice - 8 oz glass

Calories - 700 Protein - 47 Carbs - 62

Lunch
Turkey Sanwhich - 5 Slices of thin cut Turkey, 1 Piece of Cheese, Lettuce, Mustard.
Orange Juice - 8 oz Glass
Fat Free Yogurt x2

Calories - 600 Protein - 25 Carbs - 105

Snack While at School ( Before 5th period, have PE 6th Period )
Nutri Grain Bar x2
Granola Bar x2
16oz Gatorade

Calories - 590 Protein - 10 Carbs - 90

Pre Workout Snack
Half A Peanut Butter Sanwhich - 1 wheat bread, 1 tbl spoon penut butter
Nutri Grain Bar

Calories - 340 Protein - 11 Carbs - 58

Dinner
Fat Free Yogurt x2 ( 100 calories each, 19gs of carbs as well )
3 Pieces of Chicken(4 oz ) OR 3 Pieces of Fish ( 4 oz )
Ranch Dressing ( I needed more calories... )
Orange Juice - 8 oz
Wheat Bread x2 ( to make it a sanwhich, Needed more carbs and cals )

Calories - 760 Protein - 36 Carbs - 85



I know this is a sloppy diet but Being in highschool and having a job limites my time, im open to any and all suggestions. I made this diet up 3 times and kept having to add worse/more food or drinks just to get my calorie and carb intake up.

Estimated Final Numbers

Calories - 2890 Carbs - 381 Protein - 257 - 280 ( didnt add in the Turky )


Fire away with advice, please keep in mind im New to the game.

[ultra40]

plenty of help can be found if you search for it....your right, your diet is a mess......search for bulk diets and see examples

[tjpatrick1987]

okay buddy you need to get rid of the bacon all together...it is horrible for ya and its not even real meat its considered to be a fat...I might drop some of those glasses of orange juices and replace them with 2% milk (more calories and cheap source of protein)...Try an add some brown rice w/ chicken its a great tasty meal....get rid of the ranch dressing... if you are having trouble getting your calories try eating some nuts. I prefer almonds they are less filling to me....power bars are also high calories and filled with nutrients.. 1 bad thing though they just got alot of sugar in them.... A snack option before bed that again I LIKE is peanut butter and celery GREAT COMBO...well buddy i tried to give you some good advice im sure someone will come on and really tweak it for ya.......I wish i was like you i eat 3000 calories a day and im stuck at 145

[AverageWorkouts]

Thanks for the advice man. Bacon is gone, never liked it to much anyways. Ill replace it with some oatmeal or chicken in the eggs.

I dont even care for my diet that much, I could go without alot of those fattyish foods Im just having such a hard time hitting my calorie Goal.

That diet is only 2890 Calories... I have to be taking in atleast 3500 Calories.

Im screwed without some guidance. Im reading up as much as I can while I wait for answers to this post.

[UrRoyalHighness]

I am in same shoes. I have a job that allows me to eat all day and I can barely get 3000. eat a ish load of eggs in morning and weigh out your meats to 6 oz. sweet potatoes and like tjpatrick said almonds are great food too. throw in some flax oil to fill in some of your gaps. 1.5 tbsp is somewhere around 150 cals or so and it is a really good fat.
Good Luck

[tjpatrick1987]

one more thing .....if you are trying to bulk cardio is not always the best thing... that burns a lot of calories... you need to eat more than you burn...

[J431S]

try to incorporate more meat into bulk diet: roast beef, steak, turkey, groundbeef. And do not ignore veggies, beans, and potatoes etc.

[AverageWorkouts]

try to incorporate more meat into bulk diet: roast beef, steak, turkey, groundbeef. And do not ignore veggies, beans, and potatoes etc.

I could stuff my face with meat all day but Its not enough calories... Thats the problem with my current diet, ive thrown in unhealthy stuff just to get the calorie count up, problem is its only at 2890 and I need it at atleast 3500.

That being said im new to bulking and I know theres a way to reach 3500 calories without stuffing my face with a crappy diet like the one Ive come up with haha. I just need help finding it, gonna try to subsitute some cashews and almonds in there somewhere.

[Deadlift007]

Hey bro, I'm not a diet guru, but this may help.

Throw in 3/4 a cup of roasted unsalted sunflower nuts per day; the brand I use is called "Good Sense" you can find them at Wal-Mart. Low fat cottage cheese is good, and also chunk light tuna. The tuna isn't much on calories, but it's great for protein.

In your sunflower nuts, you will find decent protein, and good fats. You can try various cheeses as well, I like the block chedder. Just go easy on the cheese.