Feedback on suggested bulk plan?

[smuggler]

Hi guys,
After deciding to bulk rather than cut at the moment I have made up a diet plan which I hope should be ok. If anyone thinks something is wrong or that I should change something, feel free to comment.

I'm 22, 6ft1" an 186lbs so I hope I have estimated the correct starting calorie count. Also how many calories should I add and when. Some people have said 500 each week, and some said 500 each fortnight, anyone any suggestions?
Thanks

[Phate]

Hi guys,
After deciding to bulk rather than cut at the moment I have made up a diet plan which I hope should be ok. If anyone thinks something is wrong or that I should change something, feel free to comment.

I'm 22, 6ft1" an 186lbs so I hope I have estimated the correct starting calorie count. Also how many calories should I add and when. Some people have said 500 each week, and some said 500 each fortnight, anyone any suggestions?
Thanks

my bad, i just posted in your other thread, could you type this out so i can put comments under each meal

[smuggler]

Of course, I didn't think of that, thanks bud.

Meal 1:
4 egg whites
1/4 cup of oats
1 cup of skimmed milk
1 slice of wholemeal bread

434kcal, 7.5g fat, 56g carbs ,32.5g protein

Meal 2:
1 can of tuna
1 Orange
Whey protein + 1 cup milk
460kcal, 7.5g fat, 44.5g carbs ,59.5g protein

Meal 3:
1 slice of wholemeal bread
1 chicken breast, approx 214g
1/2 cup of brown rice(94g)
2 cups of broccoli(180g)
750kcal, 10.5g fat, 102.5g carbs ,66.5g protein

Meal 4:
Peanuts(30g)
1 Apple
232kcal, 14g fat, 24g carbs ,7.5g protein

Workout
2 slices of wholemeal bread
Whey protein shake + 1 cup milk
250.5kcal, 16.5g fat, 63g carbs ,41g protein

Meal 5:
1 chicken breast, approx 214g
1/4 cup of brown rice(47g)
2 cups of broccoli(180g)
471kcal, 4.5g fat, 48g carbs ,57.5g protein

Meal 6:
1 can of tuna
Cashew nuts(100g)
713kcal, 51.1g fat, 20.8g carbs ,46.6g protein

Total calories - 3561
Fat - 111.6g
Carbs - 358.8g
Protein - 311.1g

[Phate]

first off, what are your goals, do you want to bulk or cut?

[smuggler]

I am wanting to bulk at the moment, short term to get to about 215/220lbs although I know this takes time, and then cut. And then gradually add some more lean mass, long term to aim about 230 - 240lbs realistically.

[Phate]

Of course, I didn't think of that, thanks bud.

Meal 1:
4 egg whites
1/4 cup of oats
1 cup of skimmed milk
1 slice of wholemeal bread
up the egg whites to 8-10(50g of protein)
434kcal, 7.5g fat, 56g carbs ,32.5g protein

Meal 2:
1 can of tuna
1 Orange
Whey protein + 1 cup milk
460kcal, 7.5g fat, 44.5g carbs ,59.5g protein
cut the shake and the orange, sub 2 cans of tuna and eat some sweet potatos(50g of carbs)
Meal 3:
1 slice of wholemeal bread
1 chicken breast, approx 214g
1/2 cup of brown rice(94g)
2 cups of broccoli(180g)
750kcal, 10.5g fat, 102.5g carbs ,66.5g protein
cut out the bread and some of the rice to get the carbs down to 60-70g
Meal 4:
Peanuts(30g)
1 Apple
232kcal, 14g fat, 24g carbs ,7.5g protein
chicken or steak with red potatos or sweet potatos
Workout
2 slices of wholemeal bread
Whey protein shake + 1 cup milk
250.5kcal, 16.5g fat, 63g carbs ,41g protein
more protein up to 60g and up carbs to 80g
Meal 5:
1 chicken breast, approx 214g
1/4 cup of brown rice(47g)
2 cups of broccoli(180g)
471kcal, 4.5g fat, 48g carbs ,57.5g protein
go up to 1/2c of rice
Meal 6:
1 can of tuna
Cashew nuts(100g)
713kcal, 51.1g fat, 20.8g carbs ,46.6g protein
add 1c of cottage cheese, cut nuts to 25g
Total calories - 3561
Fat - 111.6g
Carbs - 358.8g
Protein - 311.1g

try to eat around 50g of protein per meal with 60-70g of carbs

[fit4ever180]

try to eat around 50g of protein per meal with 60-70g of carbs

I agree with Phate on this and also I'd shoot for around 20g of fat per meal other than post workout