Please help me with bulking diet

[JayJay001]

I am currently preparing for my upcoming bulking cycle. Currently I am fine-tuning my diet. Could you please comment my proposed diet?

My stats:
Age: 26
Height: 6 ft
Weight 200 lbs
BF: 10%
BMR: 2,011 kcal
Activity factor: 1.55
BMR+activity factor 3,117 kcal
Upcoming cycle: 4 week Dbol 35 mg a day, 10 weeks Deca 300 mg a week, 12 weeks Test Heptylate (similar to Test E) 500 mg a week.

The nutrition facts will be in following order: Kcal/Fat/Protein/Carbs

6:00 before running
Weak protein shake
123/1.6/25/2.1

Running (40 – 60 minutes)

7:00 Breakfast
7 egg whites, 3 egg yolks, 3 slices of multycereal bread, ham, cheese, light butter, jam
687/26/51/47

10:00 Late Breakfast
Oats, milk, cottage cheese, olive oil
852/46/34/75

11:00 Protein shake
246/3.2/50/4

12:00 GYM: abdominals

13:00 PWO
Protein shake + glucose (don’t know nutrition facts for glucose)
246/3.2/50/4

13:30 Lunch 1
Chicken Breast, rice
360/3/44/37

15:00 Lunch 2
Tuna, rice, olive oil
607/35/36/37

17:00 Lunch 3
Codfish, rice
277/2/30/37

40 minutes before Gym
Creatine, carb drink (simple carbs), caffeine

18:00 GYM (during training soft carb drink)

19:00 PWO Drink
Protein + Glucose/oats (not sure about the oats)
601/10/64/63

20:30 Diner
Chicken Breast, vegetable
185/2/40/0

Before Bed
Protein shake + Glutamine
246/3/50/2

Summary:
Energy: 4,431 kcal
Fat: 133 grams (15%)
Protein: 473 grams (52%)
Carb: 310 grams (34%)

Thank you for replays.

[Klimax]

Drop the glucose and add sources of fat to the pro shakes and to lunch and dinner. Fats should be at least 20% of your diet.
I would start with 500 kals over tdee, but that's my opinion.

[jamyjamjr]

I am currently preparing for my upcoming bulking cycle. Currently I am fine-tuning my diet. Could you please comment my proposed diet?

My stats:
Age: 26
Height: 6 ft
Weight 200 lbs
BF: 10% howd u get this tested??
BMR: 2,011 kcal
Activity factor: 1.55
BMR+activity factor 3,117 kcal
Upcoming cycle: 4 week Dbol 35 mg a day, 10 weeks Deca 300 mg a week, 12 weeks Test Heptylate (similar to Test E) 500 mg a week. you might get dbol dick cuz of your long ester.. but it'll be short lived

The nutrition facts will be in following order: Kcal/Fat/Protein/Carbs

6:00 before running
Weak protein shake
123/1.6/25/2.1 omit...

Running (40 – 60 minutes)

7:00 Breakfast
7 egg whites, 3 egg yolks, 3 slices of multycereal bread, ham, cheese, light butter, jam
687/26/51/47 omit butter and jam...

10:00 Late Breakfast
Oats, milk, cottage cheese, olive oil
852/46/34/75 omit milk and cottage cheese.. simple sugars

11:00 Protein shake
246/3.2/50/4 eat real food... protien shake will do little or nothing for you unless pwo

12:00 GYM: abdominals

13:00 PWO
Protein shake + glucose (don’t know nutrition facts for glucose)
246/3.2/50/4
u can add carbs here if u like
13:30 Lunch 1
Chicken Breast, rice what kinda rice??
360/3/44/37

15:00 Lunch 2
Tuna, rice, olive oil what kinda rice?
607/35/36/37

17:00 Lunch 3
Codfish, rice again, what kind of rice
277/2/30/37

40 minutes before Gym
Creatine, carb drink (simple carbs), caffeine omit simple carbs.. replace with complex carb...

18:00 GYM (during training soft carb drink)

19:00 PWO Drink
Protein + Glucose/oats (not sure about the oats) oats are great!!
601/10/64/63

20:30 Diner
Chicken Breast, vegetable
185/2/40/0

Before Bed
Protein shake + Glutamine is this casien?? if not get a casien shake or eat a lean beef before bed...
my fav bedtime meal
1/2lb london broil and 1/2 avocado.. yummmmmm
246/3/50/2

Summary:
Energy: 4,431 kcal
Fat: 133 grams (15%)
Protein: 473 grams (52%)
Carb: 310 grams (34%)

Thank you for replays.

cut your calories down to 3700.. no need for that much.. im way bigger then you and that's what i would have to eat for a bulk.. dont over do it.. 500-600 calories over your tdee will be fine, or you'll just put a whole messa fat on..

make changes and post up revised diet for finalization

[JayJay001]

cut your calories down to 3700.. no need for that much.. im way bigger then you and that's what i would have to eat for a bulk.. dont over do it.. 500-600 calories over your tdee will be fine, or you'll just put a whole messa fat on..

make changes and post up revised diet for finalization

Sorry for late reply but I was out of city for the weekend….

I measured my fat in the gym on some device that measure the fat based on electric resistance.

Jamyjamjr you stated that I should omit the protein shake before morning cardio. I drink it in order to prevent the catabolism as after the night the body is in very catabolic state. What should I do to prevent catabolism during the morning cardio?

My revised diet is here:

The nutrition facts will be in following order: Kcal/Fat/Protein/Carbs

6:00 before running
Nothing???

Running (40 – 60 minutes)

7:30 Breakfast
7 egg whites, 3 egg yolks, 3 slices of multycereal bread, ham, cheese
545/18/51/27

09:30 Late Breakfast
Oats, protein shake (can you propose any other source or protein?)
478/9/39/61

11:00 Tuna, olive oil
425/23/50/4.2

12:00 GYM: abdominals

13:00 PWO
Protein shake + oats (should I include some simple sugars?)
211/3/28/17

13:30 Lunch 1
Chicken Breast, brown rice
360/3/44/37

15:00 Lunch 2
Tuna, olive oil
342/23/32/0

17:00 Lunch 3
Codfish, brown rice
277/2/30/37

40 minutes before Gym
Creatine, caffeine

18:00 GYM during training soft carb drink

19:00 PWO Drink
Protein +oats (should I include some simple sugars?)
601/10/64/63

20:30 Diner
Chicken Breast, vegetable, olive oil
364/22/40/0

Before Bed
Beef
192/6/30/0

Summary:
Energy: 3,675 kcal
Fat: 116 grams (16%)
Protein: 380 grams (51%)
Carb: 244 grams (34%)

Thank you for reply.

[jamyjamjr]

i dont like the idea of ham in a diet, but since your bulking why not..

report back in ten days so we can microcalibrate