Bulking Diet Critique

[bcap]

Hello All.

Well, this is my first attempt to create a bulking diet - I have recently finished a 12 week transformation (cutting diet) and lost almost 20 pounds.

After a month or so of being lazy and not doing any kind of diet - I am finally ready to bulk (as of 2 weeks ago). I weight 192lbs, 6foot tall, have been working out, seriously, for just over a year. Bf%, not sure - but i'm guessing around 14 or 15%.

Any other info - just ask. Thanks a lot guys

Meal 1 @ 6:30
- Egg Whites (3/4 cup)
- Oatmeal (1 Cup)
- Whey (1 Scoop)

576 cals, 7.3g fat, 57.2g pro, 61.5g carb

Meal 2 @ 8:00
- Oatmeal (1/2 Cup)
- Whey (1 Scoop)

310 cals, 4.3g fat, 34g pro, 31.5g carb

Meal 3 @ 10:30
- Tuna (1 can)
- Light Miracle Whip (2 tsp)
- Flax Oil (2 tsp)

250 cals, 13.1g fat, 30g pro, 6g carb

Meal 4 @ 12:00
- Chicken (1 can)
- Flax oil (2 tsp)
- Olive oil (2 tsp)

588 cals, 25.6g fat, 77g pro, 0g carb

Meal 5 @ 3:30
- Oatmeal (1/2 cup)
- Whey (1 scoop)

310 cals, 4.3g fat, 34g pro, 31.5g carb

Workout @ 4:15

Meal 6 @ 5:30 (PWO)
- Whey (1.5 scoop)
- Carbo Complex (2 scoop)
- Banana

556 cals, 2g fat, 43.5g pro, 93g carb

Meal 7 @ 8:00
- Chicken (6 oz uncooked)
- Whole Wheat bun

387 cals, 5.6g fat, 46.3g pro, 38g carb

Meal 8 @ 10:30
- Fat Free CC (1/2 cup)
- ANPB (2 tablespoon)
- Whey (1 scoop)

330 cals, 16.5g fat, 35g pro, 17g carb

Total: 3307cals, 79g fat, 357g pro, 278g carb

[Kärnfysikern]

Looks good to go. you never combine to much fat with carbs and everything seems quality.

Props for the well outlined post

[bcap]

Great thanks Johan.

Wasn't sure about the whole outline of a bulking diet as I am used to cutting.

How bad is it to be consuming watermelon with a pro/fat meal?

[Kärnfysikern]

cant of the top of my head remember how much carbs watermelon has. But your bulking so imo its not a big deal at all

[tinyguy2]

watermelon is 11.5 carbs per cup diced 9.4 from sugar.

[bcap]

That's pretty bad eh.

I usually have quite a bit too - but hey, I am a camp counselor and run around with little kids all day - playing sports and what not for 9 hours of the day so I think it's not that bad.

[hawktribal]

i wouldn't worry about it too much while you're bulking. not to mention the fact that watermelon will keep you hydrated as hell. it's a great way to replenish fluids in my opinion.

[bcap]

Great - exactly what I figured. Thanks hawktribal.

What supps would you guys suggest for bulking?

At the moment I'm taking protein (obviously), carbo complex (for pwo shake), multivitamin, superpump 250 pre workout and cee pro by muscletech with breakfast and immedaitely after workout (before pwo shake).

Any suggestions? Would like to shake things up a bit.

Bryan

[Kärnfysikern]

well I always suggest megadosing vitamin c down like 10 grams/day or so as evenly spread out as possible.

The b vitamins are always good to supplement and vitamin e aswell.

Dont forget a good fiber supplement. Psyllium seeds is my first chooise.

[IBdmfkr]

Hello All.

Meal 1 @ 6:30
- Egg Whites (3/4 cup)
- Oatmeal (1 Cup)
- Whey (1 Scoop)
576 cals, 7.3g fat, 57.2g pro, 61.5g carb Good meal
Meal 2 @ 8:00
- Oatmeal (1/2 Cup)
- Whey (1 Scoop)
310 cals, 4.3g fat, 34g pro, 31.5g carb Solid protein source would be better IMO.
Meal 3 @ 10:30
- Tuna (1 can)
- Light Miracle Whip (2 tsp)
- Flax Oil (2 tsp)
250 cals, 13.1g fat, 30g pro, 6g carb Good, I'd shoot for 50g protein/meal while bulking
Meal 4 @ 12:00
- Chicken (1 can)
- Flax oil (2 tsp)
- Olive oil (2 tsp)
588 cals, 25.6g fat, 77g pro, 0g carb A lot of canned meat = tons of sodium, try precooking and packing possibly, healthier.
Meal 5 @ 3:30
- Oatmeal (1/2 cup)
- Whey (1 scoop)
310 cals, 4.3g fat, 34g pro, 31.5g carb Good, maybe bump it to 1cup oats + 2scps whey?

Workout @ 4:15

Meal 6 @ 5:30 (PWO)
- Whey (1.5 scoop)
- Carbo Complex (2 scoop)
- Banana
556 cals, 2g fat, 43.5g pro, 93g carb
Meal 7 @ 8:00
- Chicken (6 oz uncooked)
- Whole Wheat bun
387 cals, 5.6g fat, 46.3g pro, 38g carb I'd move this meal to 7:00 closer to PWO since you ingested whey.
Meal 8 @ 10:30
- Fat Free CC (1/2 cup)
- ANPB (2 tablespoon)
- Whey (1 scoop)
330 cals, 16.5g fat, 35g pro, 17g carb I like a solid protein source before bed, salmon is a good choice, although whey is better than nothing.Total: 3307cals, 79g fat, 357g pro, 278g carb

For the low about of calories you have I just don't see the necessity of so many supplements other than laziness and convience. You'll grow I'm sure off of this but not to your full potential if substituted with other choices.
JMO.

Also I don't see even one serving of vegetables, that's a staple in any of my diets.

[Kärnfysikern]

good catch on the veggies. I missed that myself when I looked over his diet. Allthough I have to admit I am VERY lazy about veggies when I am bulking myself but when cutting I eat more veggies than a damn rabbit.

[bcap]

Thanks for the comments guys - veggies, I ate all the time when I was cutting and haven't yet on the bulk - will definetly get on this.

As far as solid protein sources go - I totally agree, i'm going to be replacing the oat/whey meal sometimes with something like tuna/light mayo on whole wheat bread, how's that?

Also - for the supps - vitamin b, c and e ... well my Superpump has 120mcg of vitamin b-12 ... and 50mcg of vitamin b-6, should I still take more of the other vitamins?

Also - I agree on the solid protein for meals instead of whey, I just love the taste of whey with my oatmeal ...

[IBdmfkr]

looks good...

1scp of whey and 6-8oz of protein never hurts use the whey more as flavoring to increase calories.

[bcap]

Thanks for the critiques.

For fiber - do you think bran "pellets" are ok? (the ones that look like mouse turds). I'll put them in my oatmeal ... ?

[Kärnfysikern]

never heard of bran pellets. But try seeds.

psyllium seeds are good water soulable and flax seeds are good non soulable fiber sources.

[IBdmfkr]

I get my fiber from oats/veggies while bulking or cutting.