Getting ready to bulk! Diet w/ macros need help.

[noitnes]

Hey guys. Getting ready to bulk up and see if I can gain some lean muscle instead of sloppy fat gains so I put together a diet and need it critiqued. I am about 5'7 and 160lbs. What do you all think of the diet? I know its a bit shake heavy but im on the move a lot.

7:00 AM - Meal 1:
4 egg white (28, 0, 0)
1 scoop whey (22, 6, 2)
1/2 cup oats (5, 27, 3)
- Totals: (55, 33, 5)

9:30 AM - Meal 2:
2 scoop whey (44, 0, 6)
1 tbsp olive oil (0, 0, 14)
- Totals: (44, 0, 20)

12:30 PM - Meal 3:
2 chicken breast (40, 6, 6)
1/4 cup brown rice (3/4 cup cooked) (3, 32, 1)
Veggies
- Totals: (43, 38, 7)

Workout

3:30 PM - Meal 4:
2 chicken breast (40, 6, 6)
1/4 cup brown rice (3/4 cup cooked) (3, 32, 1)
Veggies
- Totals: (43, 38, 7)

6:30 PM - Meal 5:
PWO nutrition
2 scoops whey (44, 12, 6)
3/4 cup carb (0, 75, 0)
- Totals: (44, 87, 6)

9:00 PM - Meal 6:
8 oz tuna w/ 1 tbsp mayo dressing (52, 2, 4)
1/4 cup brown rice (3/4 cup cooked) (3, 32, 1)
Veggies
- Totals: (55, 34, 5)

11:30 PM - Meal 7:
2 scoops whey (44, 0, 6)
1 tbsp olive oil (0, 0, 14)
- Totals: (44, 0, 20)


Total: 328g protein, 230g carbs, 70g fats = around 2.8k kcals

[Johny-too-small]

Looks okay.
Too many veggies for bulking, imo. Keep them to 1 or 2 meals tops. Also, eat a solid meal before bed and save the shake for when you get up in the middle of the night to piss.

[Prada]

Hey guys. Getting ready to bulk up and see if I can gain some lean muscle instead of sloppy fat gains so I put together a diet and need it critiqued. I am about 5'7 and 160lbs. What do you all think of the diet? I know its a bit shake heavy but im on the move a lot.

7:00 AM - Meal 1:
4 egg white (28, 0, 0)
1 scoop whey (22, 6, 2)
1/2 cup oats (5, 27, 3)
- Totals: (55, 33, 5)
I think you maybe overestimating your macros.

9:30 AM - Meal 2:
2 scoop whey (44, 0, 6)
1 tbsp olive oil (0, 0, 14)
- Totals: (44, 0, 20)
Yup, as stated dump the whey and get real food here.

12:30 PM - Meal 3:
2 chicken breast (40, 6, 6)
1/4 cup brown rice (3/4 cup cooked) (3, 32, 1)
Veggies
- Totals: (43, 38, 7)


Workout

3:30 PM - Meal 4:
2 chicken breast (40, 6, 6)
1/4 cup brown rice (3/4 cup cooked) (3, 32, 1)
Veggies
- Totals: (43, 38, 7)
Why is Meal 5 PWO and meal 4 your actual meal after workout? Switch them around.

6:30 PM - Meal 5:
PWO nutrition
2 scoops whey (44, 12, 6)
3/4 cup carb (0, 75, 0)
- Totals: (44, 87, 6)

9:00 PM - Meal 6:
8 oz tuna w/ 1 tbsp mayo dressing (52, 2, 4)
1/4 cup brown rice (3/4 cup cooked) (3, 32, 1)
Veggies
- Totals: (55, 34, 5)
Dump the mayo

11:30 PM - Meal 7:
2 scoops whey (44, 0, 6)
1 tbsp olive oil (0, 0, 14)
- Totals: (44, 0, 20)
I like the Idea of PRO/FAT but not the idea of a fast digesting Protein as in Whey. Try a slower digesting form and youll be alright


Total: 328g protein, 230g carbs, 70g fats = around 2.8k kcals

The food choices are good and you're on the right track, just have to polish a few areas but they are minor. I would start the carbs a little higher and even perhaps cut the protein a little. If you dont see enough gains then you know you should increase the carbs.

[noitnes]

Hmm... the macros seemed right but maybe your right and I overlooked something.

As for the PWO meal being in the wrong order, its just that... i forgot to switch it around with the other meal. I dont actually eat then take my PWO meal. My mistake.

As for the 9:30 shake, i take it at my job and i have to sneak that in at the bathroom as it is so i doubt i can get a real meal in.

What would you suggest for the night time shake replacement?

[Prada]

Hmm... the macros seemed right but maybe your right and I overlooked something.

Well the thing I noticed was 28 grams from the eggs.


As for the PWO meal being in the wrong order, its just that... i forgot to switch it around with the other meal. I dont actually eat then take my PWO meal. My mistake.

Cool

As for the 9:30 shake, i take it at my job and i have to sneak that in at the bathroom as it is so i doubt i can get a real meal in.

Well if there is nothing that can be done well its better then nothing....at least its not your PREWO nor PWO meal.

What would you suggest for the night time shake replacement?

Try a slower digesting protein as in casein or even eggwhites. Cottage chesse is another. Personaly I make a Eggwhite and cotagge cheese shake with natural PB and some sugar free/fat free jello. The added fat will aid in slowing digestion further.