first attempt at a bulking diet

[Mass Quest]

i am 6 ft 194 lbs about 10% bodyfat and am nearly finnished my summer diet.
have never counted calories before so here is my first attempt at a bulking diet. i would like to try and put some clean weight on rather than my usual bulk up(pig out).any advice will be appreciated so i can go back and fine tune it or start all over again lol.

7.00 meal 1
2 whole eggs
6 egg whites
90 gms oatmeal with skimmed milk
p 62 c 84 f 22 calories 780

9.30 meal 2
200 gms tuna mixed with mayo
1 tbs flaxseed oil
p48 c 2 f 23 calories 407

12.30 meal 3
150 gms chicken breast
300 gms brown rice
1 yogurt
p60 c78 f 14 calories 666

2.30 meal 4
whey protein
½ cup almonds
p 45 c 16 f 39 calories 563

5.00 meal 5
fillet cod 200g
300 gms brown rice
broccoli
p 53 c 68 f 5 calories 534

7.00-8.00 train
pwo
1 pro mr
1 bannana
4 rice cakes
p 47 c 70 f 3 calories 495

9.00 meal 6
2 whole eggs
4 whites
baked potato
p38 c 65 f 14 calories 525

10.30
cottage cheese
whey protein
p36 c 6 f 4 calories 209

totals
protein 389
carbs 389
fat 124
calories 4179

[dalcowbag]

your mixing carbs and fats in the same meal a couple times bro
also, use dextrose for PWO carbs.

it still needs a ton of adjusting but those are things that glare out

DCB

[Mass Quest]

will change the pwo carbs what do you use a supplement powder or food?
sorry for sounding stupid but what meals are wrong?

[LeanMeOut]

CAPS...

i am 6 ft 194 lbs about 10% bodyfat and am nearly finnished my summer diet.
have never counted calories before so here is my first attempt at a bulking diet. i would like to try and put some clean weight on rather than my usual bulk up(pig out).any advice will be appreciated so i can go back and fine tune it or start all over again lol.

7.00 meal 1
2 whole eggs
6 egg whites
90 gms oatmeal with skimmed milk
p 62 c 84 f 22 calories 780

DITCH THE MILK & THE WHOLE EGGS.... ADD MORE WHITES OR A SCOOP OF PROTEIN POWDER

9.30 meal 2
200 gms tuna mixed with mayo
1 tbs flaxseed oil
p48 c 2 f 23 calories 407

FINE...

12.30 meal 3
150 gms chicken breast
300 gms brown rice
1 yogurt
p60 c78 f 14 calories 666

NO NEED FOR CARBS HERE..... GO W/ ANOTHER PRO/FAT MEAL

2.30 meal 4
whey protein
½ cup almonds
p 45 c 16 f 39 calories 563

FINE...

5.00 meal 5
fillet cod 200g
300 gms brown rice
broccoli
p 53 c 68 f 5 calories 534

AGAIN NO NEED FOR CARBS HERE...... PRO/FAT WOULD BE A BETTER CHOICE

7.00-8.00 train
pwo
1 pro mr
1 bannana
4 rice cakes
p 47 c 70 f 3 calories 495

DITCH ALL OF THIS...... USE WHEY/DEXTROSE 2:1 RATIO CARBS TO PROTEIN

9.00 meal 6
2 whole eggs
4 whites
baked potato
p38 c 65 f 14 calories 525

NO FAT HERE...... MAKE SURE THE POTATO IS A SWEET POTATO AND HAVE A CHICKEN BREAST


10.30
cottage cheese
whey protein
p36 c 6 f 4 calories 209

MORE FAT!!

totals
protein 389
carbs 389
fat 124
calories 4179

Hope that helps a little


<<LMO>>

[Mass Quest]

thanks LMO.dropping the carbs will that not reduce my calories to low for putting weight on?

[Mass Quest]

how much extra fat would you recommend

[LeanMeOut]

thanks LMO.dropping the carbs will that not reduce my calories to low for putting weight on?

Not if you adjust your pro/fat meals according to accomodate you dropping the carbs. Ideally if I were you I would add 1 more meal somewhere in there, and possibly do something like this if you really feel you need the extra carbs to gain:


Meal1: Pro/Carb
Meal2: Pro/Fat
Meal3: Pro/Carb
Meal4: Pro/Fat
Meal5: PWO
Meal6: PPWO
Meal7: Pro/Fat
Meal8: Pro/Fat

<<LMO>>

[Mass Quest]

the extra fats i add will i just stick with almonds and flaxseed or add something else

[LeanMeOut]

the extra fats i add will i just stick with almonds and flaxseed or add something else

That is fine to stick with those 2, when I say add fat I mean EFA's. Most of your fats should be unsaturated


<<LMO>>

[)(PimP JuicE)(]

hey LMO. why the sweet potato and not a reg potato. for lunch i usually have a grilled chicken sandwich and a potato, or a grilled chicken sandwich and a salad. just lil info...

[dalcowbag]

hey LMO. why the sweet potato and not a reg potato. for lunch i usually have a grilled chicken sandwich and a potato, or a grilled chicken sandwich and a salad. just lil info...

sandwich!?!

tiss tiss tiss

DCB

[LeanMeOut]

hey LMO. why the sweet potato and not a reg potato. for lunch i usually have a grilled chicken sandwich and a potato, or a grilled chicken sandwich and a salad. just lil info...

Sweet potato's are lower on the GI index


<<LMO>>

[clancywiggum]

sweet potatoes should be part of everyone's bulking diet...there is no 'healthier' food on the planet (IMO and others as well), in terms of vitamin and phytochemical concentration, and is a staple vegetable for 'cleaning you out'....
now, i'm not advocating eating a sweet potato everyday for lunch and dinner, but this is an often times forgotten food...
oh yeah, and remember: no butter!