Bulking Diet..Help needed please!

[RB3232]

Hey guys, Please critique my bulk diet which ill be starting in a month. My calories are low and I would appreciate all the help i can get. Thanks in advance

Stats
24
5'11
200 lbs
TDEE = 3209


P/C/F

9 am

10 oz chicken breast 65/0/2
1 & 2/3 cups of oatmeal 17 /90/8


11 am

10 oz chicken breast 65/0/2
2 cups whole wheat pasta 14/82/3


1 pm Pre workout

Either 2 cups of whole wheat pasta or the equivalent macros in brown rice~14/82/3
2 cans of tuna 46/0/4


2 pm workout

Post workout

2 scoop whey 48/8/2
3 scoops of ultra fuel (carbs in the form of glucose polymers) 0/75/0 (has 300 calories and 25g sugar)


5-6 pm

10 oz chicken breast 65/0/2
Either 2 cups of whole wheat pasta or the equivalent macros in brown rice~14/82/3
2 cups of broccoli 6/12/0


11 pm
2 scoop casein shake 48/6/2

Totals 402/ 437/ 31
Calorie total = 3319
Protein – 1608
Carb – 1432
Fats – 279

[RB3232]

Damn 69 views

[little_dude]

al give a little bump til the diet experts come in. you are extrememly low fats (are u sure that ur 10z chicken breast only has 2 grams of fat, seems quite low) and 5 hours between last meals. you need some EFA's. i think u should aim for about 70-80 grams of fat. protein is quite high tbh, 1.5 grams per lb of body weight is more than enough. i would suggest maybe just using one scoop of casien before bed. you should also add some fat to this, i.e. fish/flaxseed oil, you could get another 15 or so grams of fat there. what time do u have your PWO shake. also maybe lower the chicken portions from 10oz to 6oz and use some of the left over chicken to have a pro and fat meal at 8/9 pm. maybe 6oz chicken and a tbsp of oil. you could also do with more fiberous veggies in your diet, all i see is the broccoli in one meal. so with 2 tbsp of oil, and maybe a tsbp of PB and that should bring your fats into the 70-80 range. u might want to replace the breakfast chicken with another protein source eg eggs and egg whites. this isnt neccessary but i imagine almost 2 lbs of chicken everyday will get boring fast. also what is your BF %

[Back In Black]

also what is your BF %

^^^This please.

[RB3232]

al give a little bump til the diet experts come in. you are extrememly low fats (are u sure that ur 10z chicken breast only has 2 grams of fat, seems quite low) and 5 hours between last meals. you need some EFA's. i think u should aim for about 70-80 grams of fat. protein is quite high tbh, 1.5 grams per lb of body weight is more than enough. i would suggest maybe just using one scoop of casien before bed. you should also add some fat to this, i.e. fish/flaxseed oil, you could get another 15 or so grams of fat there. what time do u have your PWO shake. also maybe lower the chicken portions from 10oz to 6oz and use some of the left over chicken to have a pro and fat meal at 8/9 pm. maybe 6oz chicken and a tbsp of oil. you could also do with more fiberous veggies in your diet, all i see is the broccoli in one meal. so with 2 tbsp of oil, and maybe a tsbp of PB and that should bring your fats into the 70-80 range. u might want to replace the breakfast chicken with another protein source eg eggs and egg whites. this isnt neccessary but i imagine almost 2 lbs of chicken everyday will get boring fast. also what is your BF %

I mix up breakfast with eggs and chicken for my protein sources.. also I take my EFA's every day I forgot to put that in there, I did notice my fat was too low. and my for BF d say im 12-14%

[MACHINE5150]

if that is in calories than you are saying you are only taking in 30g of fat? you need more healthy fats, shoot for about 70g.. also, not enough calories in there if you are only 200 calories higher than TDEE.. try to consume 5-600 calories more than TDEE, if you see no gains after a couple weeks increase..

try to through in another meal at say 9pm or so.. or do what i do when bulking and snack on nuts through out the day, that will give you the healthy fats that you need. walnuts, almonds are good choices.. try to stay away from the salted nuts cause the sodium adds up.

[RB3232]

Thats why I posted the diet up man, What can i add in to give me more calories?

[Back In Black]

Can I suggest you get your bodyfat checked or is that 12-14% an educated guess?

Also change your 6 meals to 7. Aim for 55g carbs, 50g pro and 10g of healthy fats per meal. That'll give you about 3500 cals. This can be adjusted as you go, whether you gain lbm or not.

Add some berries to your breakfast.

Add some vegetables to your 2nd and 3rd meals.

Make sure all the macro's are based on uncooked weights.

If you insist on whey and glucose as your PWO shake choices, you need to be eating your PPWO meal no more than an hour later. Personally I prefer oats as a carb source and add casein to my whey so I can wait over an hour (usually 90 mins) before I have my PPWO meal.

And swap that bedtime casein shake for a big pot of low fat cottage cheese.

[RB3232]

Can I suggest you get your bodyfat checked or is that 12-14% an educated guess?

Also change your 6 meals to 7. Aim for 55g carbs, 50g pro and 10g of healthy fats per meal. That'll give you about 3500 cals. This can be adjusted as you go, whether you gain lbm or not.

Add some berries to your breakfast.

Add some vegetables to your 2nd and 3rd meals.

Make sure all the macro's are based on uncooked weights.

If you insist on whey and glucose as your PWO shake choices, you need to be eating your PPWO meal no more than an hour later. Personally I prefer oats as a carb source and add casein to my whey so I can wait over an hour (usually 90 mins) before I have my PPWO meal.

And swap that bedtime casein shake for a big pot of low fat cottage cheese.

Sounds good to me, thank you

[RB3232]

Anyone have a diet that they use for a 200 pound male? just to compare

[RB3232]

refresh

[RB3232]

Anyone have a diet that they use for a 200 pound male? just to compare