new bulking diet

[Rocket Joe]

I'm about to start my first cycle soon of 500mg/week of Test E for 12 weeks and have been revising my diet a little bit. I'm currently 6'1" 210lbs 11% and would like to bulk up to 225+ without gaining too much fat.
Let me know what you think.

8:30
2 scoops whey
1 cup oats
banana
629cals 7.6g fat 85.6g carbs 57.2g prot

11:00
2 cans of tuna
1 tbsp ff mayo
1/2 cup green beans
347cals 15.8g fat 16.5g carbs 49.2g prot

1:00
chicken breast
1/2 cup green beans
sweet potato
673cals 8.0g fat 88.0g carbs 70g prot

3:00
5 oz Orange roughy
2 tbsp natty peanut butter
329cals 17.3g fat 6.0g carbs 39.1g prot

5:00
chicken breast
1/2 cup green beans
sweet potato
673cals 8.0g fat 88.0g carbs 70g prot

PWO
2 scoops whey
2 scoops Waxy Maize
10g BCAA
460cals 2.0g fat 64.0g carbs 46g prot

PPWO
some kind of lean protein
1/2 cup brown rice
veggies
538cals 9.5g fat 54g carbs 73g prot

Before bed
2 scoops whey
1 tbsp flax seed oil
1 oz almonds
390cals 19g fat 9.0g carbs 52g prot


Total 4000cals 85g fat 395g carbs 452g prot
45% protein 35% carbs 20% fat

[200byjune]

i think your caleries are to scrambled. you gor from 650 to 350 keep it balanced at 500 cals per meal give or take a couple

[fit4ever180]

I'm about to start my first cycle soon of 500mg/week of Test E for 12 weeks and have been revising my diet a little bit. I'm currently 6'1" 210lbs 11% and would like to bulk up to 225+ without gaining too much fat.
Let me know what you think.

8:30
2 scoops whey Lose the whey and get a whole protein source like egg whites/egg beaters, I'd also add in a couple more whole eggs... 2 whole eggs=152 cals, 12g pro, 10g fat, and 8 whites/egg beaters (244g)= 120cals, 24g pro
1 cup oats
banana
629cals 7.6g fat 85.6g carbs 57.2g prot

11:00
2 cans of tuna
1 tbsp ff mayo
1/2 cup green beans
347cals 15.8g fat 16.5g carbs 49.2g prot

1:00
chicken breast
1/2 cup green beans
sweet potato
673cals 8.0g fat 88.0g carbs 70g prot

3:00
5 oz Orange roughy
2 tbsp natty peanut butter
329cals 17.3g fat 6.0g carbs 39.1g prot

5:00
chicken breast
1/2 cup green beans
sweet potato
673cals 8.0g fat 88.0g carbs 70g prot

PWO
2 scoops whey
2 scoops Waxy Maize
10g BCAA
460cals 2.0g fat 64.0g carbs 46g prot

PPWO
some kind of lean protein
1/2 cup brown rice
veggies
538cals 9.5g fat 54g carbs 73g prot

Before bed
2 scoops wheyi'd switch this to 1 cup ff cottage cheese or casein powder
1 tbsp flax seed oil
1 oz almonds
390cals 19g fat 9.0g carbs 52g prot


Total 4000cals 85g fat 395g carbs 452g prot
45% protein 35% carbs 20% fat

Comments in Bold...

IMO, you should follow what 200byjune said and keep your caloric intake per meal more constant... Your food choices are pretty decent, but your protein is too high and your carbs are to low... I'd shoot more for a ratio of 36-38% protein, 42-44% carbs, and 18-20% fat... I'd keep the ratios identical for all meals, except your before bed meal if you notice too much fat accumulation... Carbs may be lowered in that instance...

[Deltasaurus]

to much protein 10% less pro 10%more carbs and i agree with fit use Whole foods like egg whites and cottage cheese and i dont feel you need 70 grams of protein at any meal your goals is optimal muscle and minimal fat so id drop the protein in thoes meals just my .02

-AJ

[Rocket Joe]

ok I revised some meals. My first meal I barely have time to make a shake before I leave to go to work so whole food is hard to get in there. Can you just drink egg beaters raw? I might just mix it into a shake if possible. As for casein and cottage cheese, I cant stand either thats why I threw some almonds in there to help slow digestion.
Heres a revision with lower portions and some food added.

8:30
2 scoops whey
1 cup oats
banana
629cals 7.6g fat 85.6g carbs 57.2g prot


11:00
2 cans of tuna
1 tbsp ff mayo
1/2 cup brown rice
497cals 17.3g fat 50.5g carbs 52.2g prot


1:00
chicken breast
1/2 cup green beans
sweet potato
605cals 8.0g fat 68.0g carbs 44g prot


3:00
5 oz Orange roughy
2 tbsp natty peanut butter
1/2 cup brown rice
1 cup apple slices
536cals 19g fat 55.2g carbs 42.4g prot


5:00
chicken breast
1/2 cup green beans
sweet potato
605cals 8.0g fat 68.0g carbs 44g prot


PWO
2 scoops whey
2 scoops Waxy Maize
10g BCAA
460cals 2.0g fat 64.0g carbs 46g prot


PPWO
some kind of lean protein
1/2 cup brown rice
veggies
538cals 9.5g fat 54g carbs 48g prot


Before bed
2 scoops whey
1 tbsp flax seed oil
1 oz almonds
390cals 19g fat 9.0g carbs 52g prot

Total 4146cals 89g fat 418g carbs 380g prot
39% protein 41% carbs 20% fat

[fit4ever180]

ok I revised some meals. My first meal I barely have time to make a shake before I leave to go to work so whole food is hard to get in there. Can you just drink egg beaters raw? I might just mix it into a shake if possible. As for casein and cottage cheese, I cant stand either thats why I threw some almonds in there to help slow digestion.
Heres a revision with lower portions and some food added.

8:30
2 scoops wheyI'd still drop the whey and add the eggs like I suggested before. Cook them the night before or wake up earlier
1 cup oats
banana
629cals 7.6g fat 85.6g carbs 57.2g prot


11:00
2 cans of tuna
1 tbsp ff mayo
1/2 cup brown rice
497cals 17.3g fat 50.5g carbs 52.2g prot


1:00
chicken breast
1/2 cup green beans
sweet potato
605cals 8.0g fat 68.0g carbs 44g prot


3:00
5 oz Orange roughy
2 tbsp natty peanut butter
1/2 cup brown rice
1 cup apple slices
536cals 19g fat 55.2g carbs 42.4g prot


5:00
chicken breast
1/2 cup green beans
sweet potato
605cals 8.0g fat 68.0g carbs 44g prot


PWO
2 scoops whey
2 scoops Waxy Maize
10g BCAA
460cals 2.0g fat 64.0g carbs 46g prot


PPWO
some kind of lean protein
1/2 cup brown rice
veggies
538cals 9.5g fat 54g carbs 48g prot


Before bed
2 scoops whey
1 tbsp flax seed oil
1 oz almonds
390cals 19g fat 9.0g carbs 52g prot

Total 4146cals 89g fat 418g carbs 380g prot
39% protein 41% carbs 20% fat

You could cut more protein out and eat additional carbs if you want, but it looks pretty good... It's just an option...

Your meals are pretty decent... The macros don't add up in your last one though... There has to be more cals and fat with all that, not that I'm saying it's bad... Just a fact... What is it you don't like about casein powder? And yes egg beaters are pasteurized, so they can be drank raw...

[bmit]

I agree if that pressed for time make the eggs the night before. You can't go all night not eating then throw down 2 scoops of protein powder and then wait 2.5 hours to eat again. From my info whey is out of the system in about 1.5 hours

[KingJames23]

I have no idea how you can make it to 1 o' clock pm eating only those foods! It is always good to have 40 grams of whey first thing in the morning to jump start the protein intake for your body. I would add another cup of oatmeals, maybe just got with 100 grams of oats. When i dont have time to make eggs in the morning i cook chicken and broccoli the night before and have 100 grams oatmeal, 2 cups of broccoli and a slice of chicken with my 40 gram whey proteing shake.

Also, in regards to cottage cheese. I was the same exact way, in fact i never ate fruits or veggies until i was 18! But i knew in order to maximize my body and my efforts i had to make the effort to eat foods that other times made me puke. I still hate cottage cheese, but if you can flush each scoop down if you eat it with flavored water. Its not bad at all! Trust me!

The whey protein before bed doesnt make much sense at all since it is fast acting, i use to make this common mistake as well! Save those 14 scoops a week and get more for your money! Again, casien is the best! Im telling you, if you have the desire you can eat anything you want! Im telling you, if someone like me can radically change their eating habbits so can you!

[SuperLift]

For my first meal i eat something like this..
1 Banana
1 Scoop whey
2 Whole eggs
5 Egg Whites
1.5 cup Oats