Bulking Diet for the summer

[hurricane1]

I was hoping some vets could critique my diet and let me know if theres anything they would change…. I’m 21 and a little under 220 and running a 5 day split. My body fat is around 15-20% right now because I stopped lifting for a few months, I know its a little high, but I’m trying to put the mass this summer. Anyways here’s the diet, thanks for any help

TOTAL PROTEIN=433.5 G
TOTAL CARBS=296 G
FAT= 119.5 G
CALORIES=3710.5

Meal 1: Pro/Carb

2 Scoop Of Optimum Whey Protein
48 g Protein/ 6 g Carb/ 2 g Fat/ 240 Cal
1 cup oatmeal
10 g Pro/ 54 g Carb/6 g Fat/ 300 Cal

Total: 58 g protein / 60g carbs / 8g fat/ 540 Cal



Meal 2: Pro/Fat

6 oz Sirloin cooked on george foreman,
42 g protoein/0 Carb/18 g fat/ 366 Cal

½ cup pistachio nuts
12.5 g pro, 27 g carb, 27.5 fat 342.5 cal

Total: 55.5 g protein / 27 g carbs / 45.5 g fat/ 708.5 Cal



Meal 3: Pro/Carb
5 oz Chicken Breast,
45 g Pro/0 g Carb/5 g Fat/ 235 Cal
1 Cup Low Sodium Black Beans
14 g Pro/ 38 g Carbs/ 2 g Fat/ 220 Cal


Total: 59 g Protein/ 38 g Carbs/ 7 g Fat/ 255 Cal

Meal 4: Pro/Fat
7 oz Turkey (Not sure if numbers are accurate)
42 g Protein/ 0 Carbs/ 7 g fat/ 231 Cal
2 Tbsp Peanut butter, smooth, without salt
8 g Protein/12 g Carbs/ 16 g Fat/ 188 Cal

Total: 50 g protein / 12g carbs / 23 g Fat /419 Calories


Workout


Meal 5: PWO Nutrition

4 Scoops Cytogainer
56 g Protein/80 g Carb/5 g Fat/ 620 Cal

Meal 6: PPWO

5 oz Chicken Breast
45 g Pro/0 g Carb/5 g Fat/ 235 Ca

1 Large Red Potato, Boiled (369 grams)
7g protein / 59g carbs / 1g fat/266 Cal

TOTAL: 52 g Protein/ 59 g Carbs/ 6 g Fat/ 501 Cal

Meal 7: Pro/Fat

5 oz Chicken Breast,
45 g Pro/0 g Carb/5 g Fat/ 235 Ca
2 Tbsp Peanut Butter
8 g Protein/12 g Carbs/ 16 g Fat/ 188 Cal

TOTAL: 53 g Protein/12 g Carbs/ 21 G Fat/423 Cal

Meal 8: Before Bed

2 Scoops Micellar Matrix Protein (ISS)

Protein: 50 g/ 8 g Carbs/ 4 g Fat/ 244 Cal

[PhishStasH]

Almonds would be a better choice in meal 2. Only 10g carbs per 1/2 cup.

[Undecided09]

ur total protein intake and carb intake should almost be reversed, IMO, not enough carbs, too much protein, I think...

[l2elapse]

i would also do a pro/carb meal before workout, make it about 45 minutes before workout

[hurricane1]

Allrigth here it is with a few revisions, I increased the carb intake for meals #1-3 and the PPWO meal, plus ive only been able to get meal 4 in half the time so meal 3 usually ends up being pre workout which is good because of the carbs and because meal 4 isnt too vital. I also added flax to morning and bedtime shakes.... calories i feel are way too high, tear me apart on this please

TOTAL PROTEIN=441 g
TOTAL CARBS=432 G
FAT= 136.5 G
CALORIES=4748

Meal 1: Pro/Carb

2 Scoops Whey Protein
48 g Protein/ 6 g Carb/ 2 g Fat/ 240 Cal
1 cup oatmeal
15 g Pro/ 81 g Carb/9 g Fat/ 450 Cal
3 oz. strawberries
0 g Protein/6 g Carb/0 g Fat/27 Cal
1 TBSP Flaxseed oil
0 g Protein/0 g Carbs/ 14 g Fat/130 Cal

Total: 63 g protein / 93 g carbs / 125g fat/ 717 Cal



Meal 2: Pro/Fat

6 oz Sirloin cooked on george foreman,
42 g protoein/0 Carb/18 g fat/ 366 Cal

1/4 cup pistachio nuts (without shells)
6 g pro/ 9 g carb/ 13 fat 170 cal

2/3 Cup Kraft Brown Rice (cooked)
4 g Pro/34 g Carb/1.5 g fat/170 Cal

Total: 52 g protein/43 g carbs/32.5 g fat/ 706 cal




Meal 3: Pro/Carb
4 oz Chicken Breast,
36 g Pro/0 g Carb/5 g Fat/ 188 Cal
1 ½ Cup Low Sodium Black Beans
21 g Pro/ 57 g Carbs/3 g Fat/ 330 Cal
2/3 Cup Kraft Brown Rice (Cooked)
4 g Pro/34 g Carb/1.5 g fat/170 Cal


Total: 61 g Protein/ 91 g Carbs/ 9.5 g Fat/ 688 Cal

Meal 4: Pro/Fat
7 oz Turkey (Not sure if numbers are accurate)
42 g Protein/ 0 Carbs/ 7 g fat/ 231 Cal
2 Tbsp Peanut butter, smooth, without salt
8 g Protein/12 g Carbs/ 16 g Fat/ 188 Cal

Total: 50 g protein / 12g carbs / 23 g Fat /419 Calories


Workout


Meal 5: PWO Nutrition

4 Scoops Cytogainer
56 g Protein/80 g Carb/5 g Fat/ 620 Cal

Meal 6: PPWO

5 oz Chicken Breast
45 g Pro/0 g Carb/5 g Fat/ 235 Ca

1 Large Red Potato, Boiled (369 grams)
7g protein / 59g carbs / 1g fat/266 Cal

2/3 Cup Kraft Brown Rice
4 g Pro/34 g Carb/1.5 g fat/170 Cal

TOTAL: 56 g Protein/ 93 g Carbs/ 7.5 g Fat/ 671 Cal

Meal 7: Pro/Fat

5 oz Chicken Breast,
45 g Pro/0 g Carb/5 g Fat/ 235 Ca
2 Tbsp Peanut Butter
8 g Protein/12 g Carbs/ 16 g Fat/ 188 Cal

TOTAL: 53 g Protein/12 g Carbs/ 21 G Fat/423 Cal

Meal 8: Before Bed

2 Scoops Micellar Protein
50 g/ 8 g Carbs/ 4 g Fat/ 244 Cal
1 TBSP Flaxseed oil
0 g Protein/0 g Carbs/ 14 g Fat/130 Cal

Protein: 50 g/ 8 g Carbs/ 28 g Fat/ 374 Cal

[novastepp]

i would also advise a pro/carb meal before your workout.