160 lb bulk diet critique

i lift 4 times a week and play basketball for 2 hours twice a week

I would like to know if this is an adequate diet for someone that wants to be lean and eventually ripped to the bones...i am incorporating a lot of carbs in my meal because i need calories....my goal is to gain lean muscle mass with as little fat as possible

Meal 1: 7 egg whites 112 kcal, 28g prot, 0g fat
4 pieces of whole wheat protein bread w/ non fat cream cheese - 390 kcal, 24g protein, 0g fat, 62 g carb

total meal 1: 502 kcal, 52g protein, 0g fat, 62 g carb


Meal 2: chicken breast - 318 k cal, 56 g prot, 8 g fat,1 g carb
cooked with table spoon and half of olive oil - k cal 188, 21 g fat
1 1/2 cup after cooked uncle ben's brown rice - 255 k cal, 6 g prot, 1.5 g fat, 54 g carb
broccoli - 24 k cal, 2g prot, 5 g carb

Meal 2 totals - 761 k cal, 64 g prot, 30.5 g fat, 60g carb


Meal 3: Same as Meal 2 761kcal, 64g p, 30.5 g fat, 60 g carb

workout

pwo: Cytosport protein performance drink - 160 k cal, 40g p, 0 g f, 0 carb
4 rice cakes w/ sugar free jam - 180 k cal, 4 g prot, 0g f, 28g carb


pwo totals: 340 k cal, 44g prot, 0g f, 28 g carb

meal 5: same as 2/3 - totals : 761, k cal, 64 g prot, 30.5 g fat, 60 g carb

meal 6: All Natty Peanut butter (3tbsp w/apple) - 380k cal, 12g p, 24g f, 26g carb

Meal 6 totals: 380k cal, 12g p, 24 g f, 26 g carb


Totals : 3,505 k cal, 300 g p, 115.5 g f, 296 g carb

Thanks for your time/help

Quote:

---

Originally Posted by gstatefaith

i lift 4 times a week and play basketball for 2 hours twice a week

I would like to know if this is an adequate diet for someone that wants to be lean and eventually ripped to the bones...i am incorporating a lot of carbs in my meal because i need calories....my goal is to gain lean muscle mass with as little fat as possible

Meal 1: 7 egg whites 112 kcal, 28g prot, 0g fat
4 pieces of whole wheat protein bread w/ non fat cream cheese - 390 kcal, 24g protein, 0g fat, 62 g carb

total meal 1: 502 kcal, 52g protein, 0g fat, 62 g carb


Meal 2: chicken breast - 318 k cal, 56 g prot, 8 g fat,1 g carb
cooked with table spoon and half of olive oil - k cal 188, 21 g fat
1 1/2 cup after cooked uncle ben's brown rice - 255 k cal, 6 g prot, 1.5 g fat, 54 g carb
broccoli - 24 k cal, 2g prot, 5 g carb

Meal 2 totals - 761 k cal, 64 g prot, 30.5 g fat, 60g carb


Meal 3: Same as Meal 2 761kcal, 64g p, 30.5 g fat, 60 g carb

workout

pwo: Cytosport protein performance drink - 160 k cal, 40g p, 0 g f, 0 carb
4 rice cakes w/ sugar free jam - 180 k cal, 4 g prot, 0g f, 28g carb
NEED MORE CARBS PWO... TRY FOR 80G


pwo totals: 340 k cal, 44g prot, 0g f, 28 g carb

meal 5: same as 2/3 - totals : 761, k cal, 64 g prot, 30.5 g fat, 60 g carb

meal 6: All Natty Peanut butter (3tbsp w/apple) - 380k cal, 12g p, 24g f, 26g carb


DITCH THE APPLE, MORE PROTEIN HERE.

Meal 6 totals: 380k cal, 12g p, 24 g f, 26 g carb


Totals : 3,505 k cal, 300 g p, 115.5 g f, 296 g carb

Thanks for your time/help

---

Comments in CAPS... overall looks decent. 2 hrs of basketball is quite a bit, seems like you'd be wasting a lot of calories during that activity. You may want to cut that out or eat more on those days.

Post up your workout routine in the workout forum... you should be concentrating on heavy compound movements like deadlift, squat, bench, military press, rows, etc.

thanks...i can't cut out the bball, i'm in a league...i noticed a lot of people here are down on carb intake and say only do it 3 meals max...so my carb intake looks ok?? Also, how many more cals do you think i will need to on the nights i play bball to not lose my gains? Those two nights I play ball are pretty much the only nights i do any cardio...I won't become a fat ass will I?

PFF no... with your metabolism its pretty much impossible to get fat. All your calories will be going toward muscle gain and basketball. Your body needs a very large amount of calories to build muscle... more than most people realize. Thats why 90% of people stop working out, they get shitty results but don't realize its all in the diet.

I don't do cardio when bulking and I don't get fat... I'd rather not waste all those calories I'm stuffing in my face.

yeah you diet does look pretty good. The only changes I would make AandF already did them

How long have you been on this diet?

Quote:

---

Originally Posted by Consistency

yeah you diet does look pretty good. The only changes I would make AandF already did them

How long have you been on this diet?

---

well...i was doing this diet without the brown rice for meals 2/3 for about a month...i realized i wasn't getting nearly enough of the necessary calories i need to bulk..so i've only been on it a few weeks...we'll see how it goes.

what are your thoughts on having fruit sporadically throughout the day? I really like fruit and feel like i can have watermelon, apples, oranges, and bananas at any time...when is it not a good time to be consuming these because i know it might cause insulin spikes? Thanks .

dont eat the fruit before bedtime, the best time would be first thing in the morning, pre workout, PWO, and PPWO