bulk diet

[metski]

6'1 154lbs 23yo

workout 4x a week


P / c / F

#1

120g oats 0 / 80 / 7.6 - 461
2 tbs PB 0 / 6.2 / 18 - 188
WHEY 1 scoop 25 / 4 / 1.5 = 130

29 / 90.2 / 27.1 - 779


#2

150g chicken 44.3 / 0 / 11.6 = 293
sweet patato 0 / 25 / 3.6 - 136
veggies


44 / 0 / 11.6 = 429


#3

180g tuna 45.5 / 0 / 1 - 201
100g Brown Bread 0 / 43.3 / 1.5 - 195

45.5 / 43.3 / 2.5 - 396


#4
preworkout meal

65g brown rice 0 / 50.2 / 1.9 = 240
100g chicken breast 29.6 / 0 / 7.7 = 195

29.6 / 50. / 9.6 - 435



#5
postworkout meal

WHEY 1 scoop 30 / 4 / 1.5 = 140
75g oats 0 / 50.2 / 4.7 - 288
banana 0 / 27 / .04 - 105



30 / 78.7 / 6.6 - 533



#6
180g tuna 45.5 / 0 / 1 - 201
35g brown rice 0 / 27 / 1 = 130

45.5 / 27 / 2 - 331



#7
1 scoop casein 24 / 3 / 1 = 120


Totals
271.6 / 317.4 / 60.4 - 3023

everyones telling me my diet sucks and i thought it was pretty good ><
whats wrong with it?

i realised i mixed carbs with fats but been hearing mixed arguments about it and i love oats with PB so im going to test it out

what could i improve on?

[metski]

also i dont drink / drugs

and my body still looks like crap lol

help me out plzz

[Damienm05]

At your weight/height; you're definitely a skinny but not necessarily a hard-gainer. Your diet will yield gains if you follow these rules.

1- 2g protein per lb. of LBM. Count protein from meat/whey/casein only.

2- 2.5g complex carbs per lb. of LBM. Avoid fruit and sugar. Stick to oats, etc.

3- all meals must be pro/carb/fat, pro/carb, or pro/fat - you CANNOT grow eating protein only meals (meal 7, for example) because your body needs energy at each feeding and as Milos says, protein is only building material - not labor!

I need you to figure out your BMR and TDEE based on how active you are - once we know how many cals you should be eating, we'll set your daily intake well over that number with tons of pro/carbs and at least 75g of fat (almonds, oils, etc in pre/post WO meals and those not containing carbs).

Your diet doesn't suck at all, but I think you'll need more to gain.

[metski]

thank you

everything you said is how i based my diet

plus some things from chris acetos book "champion ship body building"

i think i have been to paranoid about fat gain i went gym today and felt weak.

soo im going to stack in some more carbs

i also only counted animal source protein and i do not eat fruit or have any sugar just a banana post workout which should be ok time to intake simple carbs.

im adding in another 400cals today see what happens ^^

[gbrice75]

Count protein from meat/whey/casein only.

When I posted my first diet on this board for critique, I wrote that I specifically wasn't counting any incomplete proteins towards my daily total. Nark actually replied and said that I/we definitely should count them; that basically they will 'pool' in your body (not sure for how long) and combine with other sources to make a complete protein. Just passing along advice that was given to me. If this isn't the case, then I haven't been reaching my daily protein goal.

[Damienm05]

When I posted my first diet on this board for critique, I wrote that I specifically wasn't counting any incomplete proteins towards my daily total. Nark actually replied and said that I/we definitely should count them; that basically they will 'pool' in your body (not sure for how long) and combine with other sources to make a complete protein. Just passing along advice that was given to me. If this isn't the case, then I haven't been reaching my daily protein goal.

I count them too. But he's my height and 53 lbs. lighter - Just wanna make sure he's not cheating himself out of a single gram.

[metski]

added more carbs more cals today

total carbs now 360 & cals at 3200

somethings going to happen if i eat like this everyday right?

[Damienm05]

For sure. If you don't see some results in 4-weeks doesn't, up your cals again. If you still don't; you have hypothyroidism!

[gbrice75]

I count them too. But he's my height and 53 lbs. lighter - Just wanna make sure he's not cheating himself out of a single gram.

Gotcha! Damien working behind the scene!!!

[metski]

thnx all


im try this out and see what happens

cheers