Bulk Check

[THE_DOME]

Mea1
7:00am
10 egg whites 35pro
2 pieces of toast. 30carbs
30g pro shake

Meal 2
9:00 am
pre work out I am at school so I need to be able to carry it
2 plain peanut butter sandwiches 60carbs 10pro
1 cicken breast 32pro

Work out 11:00

Meal 3

Post work out
Shake 40protein 80 dex



ppwo
Meal 4

Chicken 32pro
Rice 50carbs
some type of vege

Meal 5
7:00pm
Some almonds 1/2 cup
1 chicken breast 32pro

Meal 6
500pm
Two cans of tuna 60p
Rice 50carbs

Meal 7
9:00
Bed time
1cup nonfat cottage cheese
Pro shake 60

2800cals. 422pro 160 carbs, 54fat I didnt claculate meal 4

I am 6'4 245ish 12bf
really trying to bulk i need to get to 3500cals
how does this look?
Train 4-5 days a week

[PhishStasH]

If you're trying to get 3500 kcals you need to up the macros, bro. Bulking, at your weight, I'd say up the carbs to 200-250g/day and adjust the rest of your diet likewise. Why are you not taking in carbs meal 3/PWO? Meal 2 you are mixing macros w/ the PB sandwiches...in light of your problem w/ meal 2, move that chicken breast from your PWO to meal 2. Add twice the amount of carbs (dex/maltodex) to your PWO, so 80g. Also if bulking, add a PPWO meal 1 hr after your PWO of pro/carb at a 1:1 ratio. Meal 4? I don't even know what to say, bro. Or or or? Make it your PPWO and get some protein and complex carbs in. Meal 5, distrubute some of the protein to meal 6, and move the peanuts (almonds are a better choice) from meal 6 to meal 5 so it's a pro/fat meal. Meal 6, go pro/carb.

You need some fibrous veggies in there. Also, 40-50g protein/meal will allow it to be better utilized instead of 60g+ in a single meal.
Needs a little work, bro.

[THE_DOME]

i made some adjustments
what do you suggest for ppwo 1:1

[PhishStasH]

i made some adjustments
what do you suggest for ppwo 1:1

For PPWO I usually go with some lean protein (chicken breast) and complex carbs (brown rice, oatmeal).

For your PWO, I still suggest using dextrose/maltodextrin for quick nutrient absorption to replace muscle glycogen.

Move 50g of the rice from meal 4 to meal 6.

[THE_DOME]

Adjusted what do you think about this
Btw thanks for the help

[THE_DOME]

so this would work
http://www.1stopnutrition.com/details/shop/NF-114

for the dex

[PhishStasH]

so this would work
http://www.1stopnutrition.com/details/shop/NF-114

for the dex

Yep, that's the stuff. And looks like at a good price. You can oust the bagel from your PWO if you are using dextrose. It won't be needed. Move the chicken breast from your PWO to meal 5 and drop the protein shake. You only need whey/dex for your PWO. Also for meal 5, try 1/2 cup almonds. Meal 4, go w/ some fibrous green veggies.

Recalculate your macro totals for the day, and let's see what ya got, bro.

[THE_DOME]

3572 cals
473pro
230 carbs
85fats

[PhishStasH]

Well, we're right at the 3500 kcal. I'd say give this a go and see how it works for ya. Depending on your goals, etc. only other thing I would suggest would maybe be to balance out the macros a little. Maybe transfer some of the protein cals to carb cals (so, instead like 400g pro and 300g carb per day).

Otherwise

[SwoleCat]

Since when does 10 egg whites = 60 grams of protein?

Each one is usually 3.5, so you are looking at 35 for 10 whites.

~SC~

[THE_DOME]

thanks swole, i adjusted it
thanks for the help phish