bulking diet review and suggestions please

[tenjinsama]

Hi Guys,
Looking for some assistance with my bulking diet.
I have basically copied the bulking sticky but changed it up a bit to be a bit easier to transition to. The macros have changed and have some questions too. Would Appreciate if someone could review it for me.

Stats: 5’11
BF: 12-14%
Weight: 155lbs Age 25
Goal: 175lbs under 15%bf

Meal 1: Pro/Carb 7:00

4 Eggs, 1 Scoop Of Whey Protein with water (milk if it is ok?), 1 wrap, mushroom and tomato (have made 4 whole eggs instead of 6 whites as I can only stomach whole eggs!)

50g protein / 35g carbs / 25g fat



Meal 2: Pro/Fat 9:30

150g Lean Ground Beef, 50g cup cheese, green veggies

44g protein / 2g carbs / 20g fat



Meal 3: Pro/Carb 12:00

200gms Chicken thigh (removing all possible fat), 1 and a half cup Rice

34g protein / 25g carbs / 17g Fat



Meal 4: Pro/Fat 2:30

1 Cans of Sams Tuna (LARGE cans my company produces), 2 Tbsp Full Fat Mayonnaise (extra mayo for taste), Veggies

40g protein / 2g carbs / 20g Fat



Workout


Meal 5: PWO Nutrition

2 Scoops Whey Protein / 80g of Dextrose (is milk ok to add?)

40g protein / 80g carbs / 0g fat



Meal 6: PPWO

200g Chicken thigh, ½ cup Rice
34g protein / 23g carbs / 3g fat



Meal 7: Pro/Fat DINNER

200gm Lean Protein of your choice, 2 Tbsp Natural Peanut Butter
50g protein / 5g carbs / 18g fat



Meal 8: Before Bed

3 Scoops of Whey Protein, 1.5 Tbsp. Flax Seed Oil

60g protein / 3g carbs / 21g Fat


I have changed the sticky as I don’t believe I need 400g protein at 155lbs bodyweight. I have also downsized the portions for the same reasons. This modification comes to around 3200 cals give or take (assuming my calculations arent way off. I am only currenmtly eating, as an approximation, around 2500-3000
Am I able to mix milk with my shakes pre workout and before bed or is this too much fat to add to carb meals?

I do not expect me to be 100% on point with this until I am used to it and am more focused on reaching 175 first (even if I have to cut after). I have come from 137 to 155 in a year (most of which in last 6 months when I got serious) but have never had a decent diet. Just ate everything in sight and worked hard in the gym. I am currently only eating 150g of protein or so.

Any insight is highly appreciated

[Khazima]

You're on the right track man, proteins good, 150 at your weight is fine, I'm the same weight and go for 160-180.

Your TDEE would be close to mine, try 3000 every day to start and see how much weight you gain, count your macros, don't go for 2500-3000, get 3000 every day. 150-200 protein, 80-120 fat and the rest carbs.

175 is going to take quite a while, so take it slow, start your calories conservatively so you don't add fat too quick. Aim to add half a pound a week.

Tbh I don't believe little changes in your diet are going to make a world of difference, obviously get the bulk of your calories from high quality foods. But if you're struggling to reach your calories don't be afraid of the ice cream or a pop tart.

[Buster Brown]

I think a 20 lb increase with only a 1% increase in bf is pretty unrealistic. I don't think your macros look to bad at least to get you started but are not going to put on 20 lbs that you will keep and only gain 1% of bodyfat. A realistic on bulk can be looked at like this 33% muscle, 33% fat, and 33% water . These percentages do vary a bit in accordance with genetics, training, diet etc. I think a 12 lb to 15 lb goal is much more realistic and not worry so much about your bf. If you are going to bulk then bulk. Obviously the cleaner the less bf you will have to deal with.

[tenjinsama]

I think a 20 lb increase with only a 1% increase in bf is pretty unrealistic. I don't think your macros look to bad at least to get you started but are not going to put on 20 lbs that you will keep and only gain 1% of bodyfat. A realistic on bulk can be looked at like this 33% muscle, 33% fat, and 33% water . These percentages do vary a bit in accordance with genetics, training, diet etc. I think a 12 lb to 15 lb goal is much more realistic and not worry so much about your bf. If you are going to bulk then bulk. Obviously the cleaner the less bf you will have to deal with.

Thanks guys,

Yes sorry I forgot to mention I am not worried about bodyfat particularly and am more focused on hitting my weight (without completely blowing out of course). I did not expect to only gain 1%. I should have been a bit more clear. I would be happy to be up around high teens or even 20% and have to cut down a bit.

Maybe Ill set my goals on 165 at 13-14% for short term. And do 5lb incremental mini-goals to keep it all realistic.

Ultimately what I should have said is my end goal was 175 under 15%. Knowing there was far more involved than just changing my diet once to get there.

[zempey]

Plan looks good, just keep eating clean foods, lots of fresh uncooked veggies, and train hard, the weight will come. I would change the before bed protein drink to casein instead of whey, it will release slower while you sleep, having a better affect on recovery and growth. Don't forget to drink i shit ton of water, it is so important for all health processes.

[Buster Brown]

Thanks guys, Yes sorry I forgot to mention I am not worried about bodyfat particularly and am more focused on hitting my weight (without completely blowing out of course). I did not expect to only gain 1%. I should have been a bit more clear. I would be happy to be up around high teens or even 20% and have to cut down a bit. Maybe Ill set my goals on 165 at 13-14% for short term. And do 5lb incremental mini-goals to keep it all realistic. Ultimately what I should have said is my end goal was 175 under 15%. Knowing there was far more involved than just changing my diet once to get there.

That would be better. Attack your goal in stages and you will get there. Yes.... It takes more time this way but you will end up with a few things: one being a better appearance and two: you will be able to learn about your body and what works best so you can stay on track better and constantly fine tune.