Is this a decent clean bulk plan?

[Steph152]

Meal 1 cal carb protein

2 Hard Boiled Eggs [140] [0] [6]

1 Cup Yogurt [100] [19] [6]

Oatmeal [130] [2] [3]


Total: Cals: 370 Carbs: 21 Protein: 15

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Pre-Workout Whey

2 scoops [260] [8] [48]

2 tbl spoons PB [380] [14] [14]


Total: Cals: 640 Carbs: 22 Protein: 62

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Post-Workout/ Meal 2

2 Wheat Bread [100] [20] [8]

Tuna Chunk Light [50] [1] [10]

1 Scoop Whey [130] [4] [24]

1 scoop Casein [120] [3] [24]


Total: Cals: 400 Carbs: 28 Protein: 66

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Meal 3

2 Chicken Strips [380] [24] [30]

1 wheat bread [50] [10] [4]


Total: Cals: 430 Carbs:34 Protein: 34

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Meal 4

Rice 1/2 cup [340] [74] [8]


Total: Cals: 340 Carbs: 74 Protein: 9

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Cals: 2180 Carbs: 179 Protein: 186

I haven't ended the day but before bed i will add cottage cheese, nuts and casein. That should put me around 2500.

Age 19
Height:5'11
Weight: I cut from 175 to around 163.

[gbrice75]

Current bodyfat? Any pics??

I haven't looked at the diet yet; would prefer to have an idea of where you're at from a physical standpoint first.

[SlimmerMe]

Can you be a bit more specific? what kind of yogurt ,p-nut butter, bread, nuts, % of cottage cheese.
THANKS

[Steph152]

Current bodyfat? Any pics??

I haven't looked at the diet yet; would prefer to have an idea of where you're at from a physical standpoint first.

I'm not planning on cycling or anything like that for a while. This picture is from last year. My current BF is some where around 11%. I have a tendency to hold fat around my chest and stomach area.

http://img683.imageshack.us/img683/9097/65749951.jpg

[Steph152]

Can you be a bit more specific? what kind of yogurt ,p-nut butter, bread, nuts, % of cottage cheese.
THANKS

Yogurt is just yoplait lite. The peanut butter is JIFF brand. Bread is 100% wheat, and low fat cottage cheese.

[gbrice75]

I'm not planning on cycling or anything like that for a while. This picture is from last year. My current BF is some where around 11%. I have a tendency to hold fat around my chest and stomach area.

Preachin' to the choir!!!

Looking pretty good and lean bro. How would you say you look today, compared to that pic from last year? Will comment on the diet shortly.

[Steph152]

Preachin' to the choir!!!

Looking pretty good and lean bro. How would you say you look today, compared to that pic from last year? Will comment on the diet shortly.

Just a bit smaller than in the pic. Lost some muscle mass from wrestling and making weight.

[SlimmerMe]

nuts? what kind of nuts are you eating? all of this adds up or down to perfection!

[gbrice75]

Just a bit smaller than in the pic. Lost some muscle mass from wrestling and making weight.

Noted

Meal 1 cal carb protein

2 Hard Boiled Eggs [140] [0] [6]

1 Cup Yogurt [100] [19] [6]

Oatmeal [130] [2] [3]


Total: Cals: 370 Carbs: 21 Protein: 15

First obvious problem is the fat macro is missing. Why? That said - not a very substantial meal bro. Add some egg whites, and/or another protein source - cottage cheese, a scoop of protein powder, something to get the protein macro up. 15g protein for your first meal of the day? That's nothing! I'd double the carbs as well

Pre-Workout Whey

2 scoops [260] [8] [48]

2 tbl spoons PB [380] [14] [14]


Total: Cals: 640 Carbs: 22 Protein: 62

Changes i'd make: I'd either do 1 scoop of protein powder (and a blend vs. straight whey. i.e. casein, whey, egg albumin, etc) + a whole food protein source, or if you stick with powder here definitely switch it to a blend. I'd drop the PB completely and add a complex carb to fuel your workout. Replace some of the fats from the PB w/ fish oils

Post-Workout/ Meal 2

2 Wheat Bread [100] [20] [8]

Tuna Chunk Light [50] [1] [10]

1 Scoop Whey [130] [4] [24]

1 scoop Casein [120] [3] [24]


Total: Cals: 400 Carbs: 28 Protein: 66

Decent PWO meal. If anything, this would be a better place for 2 scoops of whey vs. the pre workout meal, i.e. swap them. However, no big deal - keeping it 50/50 here is fine too.

Meal 3

2 Chicken Strips [380] [24] [30]

1 wheat bread [50] [10] [4]


Total: Cals: 430 Carbs:34 Protein: 34

What are chicken strips? Sounds suspect to me... i.e. processed/frozen food? I'd drop all the bread and go with a better carb source personally - oats, yam/sweet potato, grits, quinoa, lentils/beans, brown rice, etc. Why are there zero green veggies in your diet?

Meal 4

Rice 1/2 cup [340] [74] [8]


Total: Cals: 340 Carbs: 74 Protein: 9

What's the point of this meal? Where's a protein source?

Cals: 2180 Carbs: 179 Protein: 186

I haven't ended the day but before bed i will add cottage cheese, nuts and casein. That should put me around 2500.

Age 19
Height:5'11
Weight: I cut from 175 to around 163.

Well, to call this a bulk is likely a big understatement. You'll probably want to bring calories up past 2500 possibly, which the changes above will accomplish. However, i'd prefer to wait and see the revised diet - WITH fat macro included. Still not sure why it was left out as it alone can easily break a diet.

[Steph152]

Ok i will put more time into it and include the fats.

[Steph152]

The chicken strips are processed. Should I take it out?