Please critique bulking diet

[dildoman]

meal 1 - 150g oats with water and honey
4 egg whites and 1 whole egg
apple or bannana

meal2 - 150g fish
- 100g avacado
- pear

meal3 - 200g pasta
- 150g chicken breast
- salad

meal4 pre w/o - protein shake

meal 5 post w/o - protein shake
- dextrose

meal 6 - 200g lean meat
- 150g rice
- mixed vegies

meal 7 - cottage cheese
- mixed nuts

What do you guys think of this diet? I am also confused about how to workout how much calories I need to consume to lean, maintain, or bulk, Im in Australia, and it seems its done differently to the USA.
Please critique...

[JJking]

If you follow this formula you can work it out


Metric BMR Formula

Women: BMR = 655 + ( 9.6 x weight in kilos ) + ( 1.8 x height in cm ) - ( 4.7 x age in years )

Men: BMR = 66 + ( 13.7 x weight in kilos ) + ( 5 x height in cm ) - ( 6.8 x age in years )

Now use the Harris Benedict Equation to Work out requirements including exercise:

To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:

1 If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
2 If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
3 If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
4 If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
5 If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

Total=__________kcal

Weight Loss Requirements

To lose 1lb of fat you need a calorie deficit of 3500kcal. To lose 2lb of fat you need a calorie deficit of 7000kcal.

Total Kcal Requirements – 500 to 1000kcal = weight loss requirements.

__________ - __________ = __________kcal



Energy Balance – Macronutrients

Kcal x 0.5 /4 = carbohydrate
Kcal x 0.25/4 = protein
Kcal x 0.25/9 = fat


I can't say all of this is correct just what I have used.
There is a thread on here that explains it all better
http://forums.steroid.com/showthread.php?t=113010

And you need to add up the total total amounts of the macros in your diet, the total protein, carbs, and fat per day. Then one of the people on the forum, who know far more than me will be able to help you.

JJ

[dildoman]

Ok thanks now I have worked out what I need...

66 + (13.7 x 80) + (5 X 172) - (6.8 x 30)

Maintain 2818cal

352g carbs
176g protein
78g fat

to bulk I add 500cal

Bulking 3317 cal

414g carbs
207g protein
92g fat

to lean i subtracted 500cal

Leaning 2317 cal

289 carbs
144g protein
64g fat

Is this correct of what I have done before I continue to put my diet together?

Thanks much appreciated.

[dildoman]

anyone with a yes or no answer before I put a diet together?