Bulking diet for small man

[savecowman]

Calories (pro/carb/fat)


Meal 1 Pro/Carb Time 8:00 AM
2 Multi Vitamin
6 egg whites 99(21/2/0)
1 egg yolk 61(3/0/5)
2 English muffins 200(8/40/2)

Total 360(32/42/7)

Meal 2 Pro/Fat Time 11:20 AM

2 cans of tuna 300(64/0/2)
1.5 tbsp olive oil 179(0/0/21)

Total 379(64/0/22)

Meal 3 Pro/Carb 1:30 PM

1 chicken breast 263 (38/0/2)
1/2 cup Brown Rice 240(8/70/2)

Total 503(46/70/4)

Meal 4 Pro/Fat 4:30 PM

1 cans of tuna 150(32/0/1)
1 tbsp olive oil 119(0/0/14)

Total 269(32/0/15)

Meal 5 Pro/Carb

1 chicken breast 263 (38/0/2)
4 slices whole wheat bread 360(16/72/4)

Total 623(54/72/6)

Meal 6 Pro/Carb PREWORK

1 cans of tuna 150(32/0/1)
½ cup of oats 150(6/27/2.5)

Total 300(38/27/3.5)

WORKOUT



Meal 7 PWO

(For now) 1 Myoplex MRP shake

Total 280(42/24/3)

Meal 8 Pro/Carbs

1 small yogurt 250(11/47/3)
½ cup cottage cheese 100(13/3/4)
1 tbsp olive oil 119(0/0/14)
Total 469(24/50/21)



Calories 3,064
Protein 332
Carbs 282
Fats 81

[savecowman]

Mind you that I always have veggies mixed in they just dont happen to be listed

[l2elapse]

what is ur stats?

[savecowman]

haha 5'8 150lbs 21 years old. Looking to put on 20lbs in 3 months(2 lbs a week or so) ummmm yah

[Johny-too-small]

haha 5'8 150lbs 21 years old. Looking to put on 20lbs in 3 months(2 lbs a week or so) ummmm yah

If you dont mind getting a little fatter.

[savecowman]

everybody loves a little fat...Well what should I do to adjust this? Aim for more time?

[Johny-too-small]

everybody loves a little fat...Well what should I do to adjust this? Aim for more time?

Sure. Adjust your diet so that youre eating enough for an additional 10 pounds over your current weight. When you get close to the maintainance level for the additional weight gained, then bump up the calorie intake again. That way, you dont add too much fat too fast while you grow and you can see the lbm that you put on. This stuff takes years, my man. Good luck.

[savecowman]

Yah but is 3000 calories even too much? It seems like the right amount

[Prada]

Macros look decent, if anything Id cut down the protein. You're taking in more then 2g/Lbs, unnecessary cals right there. Carbs and Protein should be around the same vicinity. Depending on your percentage breakdown as in 40/40/20.

[savecowman]

thanks guys..I'll adjust it to 40 40 20 ..before i was going for about 40 30 30..thanks!