Bulking Diet Review/Advice

[BuiltForThis]

Looking to start a bulking phase pretty soon. Trying to put on as least fat as possible during the summer months so I am trying to keep it clean. I will accept a slower gain in weight in order to avoid the fat gain so I will be shooting for a 1/2 pound a week opposed to the traditonal 1 pound. My diet and stats are posted below and any advice/comments are definitely welcome.

Height - 5'8''
Weight - 195lbs
Bodyfat% - 13%

4 a.m. – Eggs / Oatmeal / Blueberries
Cals – 361 / Pro – 32 / Carbs – 52 / Fat - 4

7 a.m. – 6oz Grilled Chicken / 2 Tbsp Natural PB / 4oz Broccoli
Cals – 427 - / Pro – 51 / Carbs – 13 / Fat - 18

10 a.m. – 6oz Grilled Chicken / ½ Cup Brown Rice
Cals – 527 / Pro – 50 / Carbs – 70 / Fat - 5

1:00 p.m. – 2 Turkey Burgers / 2 TB Natural PB
Cals – 520 / Pro – 46 / Carbs – 6 / Fat - 34

4:00 p.m. – 6oz Grilled Chicken / Yam / 4oz Broccoli
Cals – 490 / Pro – 46 / Carbs – 69 / Fat - 2

7:00 p.m. – Vitargo-CGL (Creatine) / Banana / 6oz Grilled Chicken
Cals - 538 / Pro – 41 / Carbs – 87 / Fat – 2

10:00 p.m. – 1.5 Tbsp Flax / 1 Scoop Casein Protein
Cals – 315 / Pro – 23 / Carbs – 4 / Fat – 22

Totals = Cals – 3178 / Pro – 289 / Carbs – 301 / Fat - 87

[InsaneInTheMembrane]

when do you workout?
what are u using as a PWO meal?

[BuiltForThis]

From about 5:30 p.m. to 7:00 p.m. I am using the Vitargo-CGL which is creatine with Waxy Maize Starch right after my workout. Then about 20 minutes later I am following that up with a banana and a 6oz chicken breast. Gives me roughly 90 carbs and 40 protein.

[InsaneInTheMembrane]

ok

your diet looks pretty good!
cheers

[InsaneInTheMembrane]

my bad: I'm so messed up today

I sholdn't have remioved what i wrote earlier

here:

your diet looks pretty good! IMO, you could also use whey with vitargo at 7pm and then eat a proper meal at 8pm. This would move your last meal to 10:30 and make it a total of 8 meals...and you'd have to adjust your calories elsewhere to keep it in the same range...

HOWEVER, you don't have to do that if the above diet works for you... it's a pretty rock solid diet as is... just throwing an option out there

[BuiltForThis]

Thanks Insane! I'll probably go with the posted diet and if I don't see the results i'm looking for I will incorporate the suggestion you made by adding the whey. Thanks again for the input.

[M302_Imola]

What are your maintenance calories? Im guessing around 3,000kcals. With that being said I don't think you are taking in enough calories for a lean bulk. IMO 3500kcals would be a good starting point give it a shot for two weeks then go from there. If you are not gaining your desired weight then up the cals. For example I just finshed with a lean bulk started at 199 lbs. @ 5'-10" and gained up to 213 lbs over a 3 month span while consuming 3800kcals (of course, I also had some help ). You will have to adjust your cals as you gain weight. Good luck bro.

[BuiltForThis]

That's not that much of a problem. I can always increase the portions across all the meals evenly in order to reach a higher amout. Does the outline of the diet seem solid enough to provide me with a lean bulk with minimal fat gain?

[M302_Imola]

That's not that much of a problem. I can always increase the portions across all the meals evenly in order to reach a higher amout. Does the outline of the diet seem solid enough to provide me with a lean bulk with minimal fat gain?

I think your diet structure looks good, should be able to lean bulk with minimal fat gain. Let the mirror be your friend...if you notice some fat gain up the cardio or lower cals. It's a trial and error process!

[BuiltForThis]

Thanks for the help Insane & Imola! Going to start on Monday.

[bmit]

I would up the calories to at least 3500 for a clean bulk. I am doing approx 3500kcal @ 177 lb, 5'8 and 12% bf