Critique on my new bulking diet please?

[JJking]

Meal 1
Protein porridge 2 Scoops Of Ultimate Whey Protein, 70g of porridge oats

Meal 2
7 egg whites 1 whole boiled, salad with vegetables

Meal 3:
185g of canned tuna in brine. brown rice 40g

Meal 4:
Roast Chicken breast (average 160g) Salad with olive oil (same salad just adding chicken rather than egg)

Meal 5:
Grilled Chicken breast (average 160g) and brown pasta 50g

Workout
Mea7: PWO
2 Scoops optimum Whey Protein 50gs of Dextrose and some Creatine

Meal 6:
Beef steak 200g Brown pasta 30 g

6.5 (when it fits in)
Another helping of beef with some vegetables.

Meal 7:
Casein Protein shake

Then some days have brown rice rather than pasta and mince/ other meat to keep it interesting.

Is the diet ok or anything I need to change?
I have been in to lifting and BJJ/mma for a number of years, but became very ill. So ended up losing around 2 stone of muscle and putting on a stone or so of fat (these aren’t the exact figures but pretty close)

My stats are now disappointingly

6ft 2”
175 lbs
21 years old
My goal is to bulk up.
Cheers
JJ

[JJking]

O Its about 3800 calories 400g protein 250 carbs im ectomorph shape with a quick metabolism

[oneshot]

Meal 1
Protein porridge 2 Scoops Of Ultimate Whey Protein, 70g of porridge oats

Meal 2
6 eggs whole boiled, salad with vegetables
get a few more egg whites and throw out most of the yolks. use about a 1:3 yolk to white ratio
Meal 3:
2 Peanut Butter sandwiches
this meal sucks. get a solid portion of protein (meat), drop the bread and get a better source of carbs such as oats, brown rice, sweet potatoes etc. peanut butter is only good when it's all natural
Meal 4:
Roast Chicken breast Salad with salad cream (same salad just adding chicken rather than egg)
dont know what quantities you are talking about but shoot for about 6-8 oz of chicken. i dont know what "salad cream" is but i assume its just dressing which are usually terrible
Meal 5:
Chicken and brown pasta
how much of each?
Workout
Mea7: PWO
2 Scoops optimum Whey Protein 50gs of Dextrose and some Creatine

Meal 6:
Beef steak 30 g Brown pasta

6.5 (when it fits in)
Another helping of beef with just some vegetables

Meal 7:
Casein Protein shake throw in some good fats such as nuts, olive oil, or avocados
Then some days have brown rice rather than pasta and mince/ other meat to keep it interesting.

Is the diet ok or anything I need to change?
I have been in to lifting and BJJ/mma for a number of years, but recently became very. So ended up losing around 2 stone of muscle and putting on a stone or so of fat (these aren’t the exact figures but pretty close)

My stats are now disappointingly

6ft 2”
175 lbs
21 years old
My goal is to bulk up.
Cheers
JJ

my personal input is in bold. an "ectomorph with a fast metabolism sounds like an oxymoron. be more specific about the sizes of your portions for more accurate feedback

[JJking]

my personal input is in bold. an "ectomorph with a fast metabolism sounds like an oxymoron. be more specific about the sizes of your portions for more accurate feedback

Thanks a lot for your input oneshot I appreciate it.

Sorry you miss understood what I meant, when I was refering ectomorph part I was talking about bone structure, and I should have made that more specific.

The reason keeping the yolks were in there was to up the protein levels, is it simply that there is more fats and calories in the yolks or is the white better quality protein?

cheers
JJ

[Rugger02]

Thanks a lot for your input oneshot I appreciate it.

Sorry you miss understood what I meant, when I was refering ectomorph part I was talking about bone structure, and I should have made that more specific.

The reason keeping the yolks were in there was to up the protein levels, is it simply that there is more fats and calories in the yolks or is the white better quality protein?

cheers
JJ

You should still be getting your fat from nuts, flax, fish and olive oil rather than peanut butter or egg yolks imho

[oneshot]

saturated fat is still okay in moderation (only about 30% of your daily fat intake). the egg yolks are all fat and cholesterol and have only a minute amount of protein while the egg white is the best source of protein out there.

[JJking]

Thanks for the help will try to put some more, good fats into the diet. Is there any other changes that could make the diet better? As I have attempted to bulk in the past with far less structure, and as you may have guessed, just got a bit fat!

What would people say is an acceptable BF% gain, before I should consider lowering the calorie intake? Or is that dependent on my muscle gains?

Is cheese a good addition to up the protein amount in some of the Protein/Fat meals?

Appreciate the help
Peace
JJ

[Norwich Muscles]

You have done your homework and your diet looks good...I would personally have a couple of changes, but that diet will add solid muscle

[fit4ever180]

Meal 1
Protein porridge 2 Scoops Of Ultimate Whey Protein, 70g of porridge oats

Meal 2
7 egg whites 1 whole boiled, salad with vegetables

Meal 3:
185g of canned tuna in brine. brown rice 40g

Meal 4:
Roast Chicken breast (average 160g) Salad with olive oil (same salad just adding chicken rather than egg)

Meal 5:
Grilled Chicken breast (average 160g) and brown pasta 50g

Workout
Mea7: PWO
2 Scoops optimum Whey Protein 50gs of Dextrose and some Creatine

Meal 6:
Beef steak 200g Brown pasta 30 g

6.5 (when it fits in)
Another helping of beef with some vegetables.

Meal 7:
Casein Protein shake

Then some days have brown rice rather than pasta and mince/ other meat to keep it interesting.

Is the diet ok or anything I need to change?
I have been in to lifting and BJJ/mma for a number of years, but became very ill. So ended up losing around 2 stone of muscle and putting on a stone or so of fat (these aren’t the exact figures but pretty close)

My stats are now disappointingly

6ft 2”
175 lbs
21 years old
My goal is to bulk up.
Cheers
JJ

I'm currently on a bulking phase right now as well and I think a ratio of 40/40/20 (protein/carbs/fat) is good for bulking. Everyone is different, so you would need to tweak based on how you feel and what the mirror tells you. I've been dieting now for almost 4 weeks and have put on about 8 lbs. of muscle and 2 lbs. of fat, so even though my BF% has increased, I look leaner due to the increased muscle mass. Thus far, I'm gaining about .1% BF each week, just for reference...

Your protein is unnecessarily high and your carbs and fat are too low. You definately don't need more than 2g protein per lb. of bodyweight. Increase your carbs to at least 400g and fat to at least 70g. I'd drop protein down to about 350g... Make sure each meal is equally balanced with each macro... The only meals I would manipulate the ratios are your post-workout, cut the fat out because you want digestion to occur faster to spike insulin levels and before bed cut the carbs back to about 35-40 in that meal if you start gaining to much fat.


Good slow digesting carbs to consider would be: green veggies, sweet potatoes, yams, brown rice, squash

Good fat sources include: avocado, nuts, oils, salad dressing, egg yolk

Some of these are high in saturated fat like egg yolk and salad dressing, so have them in moderation.
Good luck!