Help me perfect my bulking diet! VanTheMan

[manwitplans]

Help me and perfect this diet, I want it to be 100%, all advices are welcome!


3180 BMR

Diet

1: - 90g oatmeal = P: 10.3, F 7, K 56.8 = Kcal: 353
- 10eggewhites. = P: 44.9, F: 0, K 1.8 = Kcal189
- 100g blueberries = P 1, F 0,9, K 7.5 = 51kcal
- 2 tsb of fishoil = F 22 = 195

2: - 150g lean ground beef. P 29, F 4,5, K 0 = Kcal: 158
- 150g pasta. F: 2 P: 17.9 K: 104.7 = 528kcal
- 125 brokkoli. P 3.8, F 0.4 K 2.6 = Kcal 36

Workout (on workout days)..

3: - 90g oatmeal = P: 10.3, F 7, K 56.8 = Kcal: 353
- 10eggwhites. = P: 44.9, F: 0, K 1.8 = 189
- 100g blueberries = P 1, F 0,9, K 7.5 = 51kcal

4: 220g tuna, 1tsp of fishoil, 1tsp of EEVO. = P: 53, F; 24.5 = 436kcal
5.
6. 220g tuna, 2tsp of fishoil, 1tsp of EEVO. = P: 53, F; 24.5 = 436kcal

4, 5, 6 are eaten every couple of half hour until the tuna mix is eaten.
I will put 4 boxes of tuna and 1/2 garlic in a box, and just eat it untill I go to bed.

Total:
- P = 344
- F = 93.7
- K = 239.5 (289.5 - workout day)
- Kcal = 3375 (3575 - workout day)


[B]* All carb meals are centered around where I train, so if I train late they are centered at breakfast, before and after training.
If I train early, that will be the same. I often sleep late now because I am studying at home. So I get up, get in two meals with carbs, then off to training and then one shake and one meal of carbs, and the rest is pro/fat.


Supps:

- 50g simple carbs (200kcal - workout days)
- 50g casein (200kcal) (40pro)
- 50g whey (200kcal) (35pro)
- ZMA
- Mineral/vitamin
- Creatine

[manwitplans]

moving on up, to the eastside, to a deluxe apartment in the skies!

[Twist]

5. does not have a meal next to it.

[Twist]

I would up calories by about 200, in order to keep up some cardio.
also move #6 --> #5 and make meal 6 a lean beef meal.
what about the times of the meals?

[manwitplans]

5. does not have a meal next to it.

Read what I wrote underneath.

4.5.6 are 4 boxes of tuna, with garlic and EVOO.

I would up calories by about 200, in order to keep up some cardio.
also move #6 --> #5 and make meal 6 a lean beef meal.
what about the times of the meals?

The times are.. Well like I wrotem.
Breakfast number one and so on until the evening.
I will think about adding 200kcal via carbs or more EFA*s!

You reccon lean beef meal for slow digestion, right?
I think that the oliveoil, with the casein and tuna will work just fine here, do you?

Thanks for the reply.

[Twist]

Read what I wrote underneath.

4.5.6 are 4 boxes of tuna, with garlic and EVOO.
*****MY BAD


The times are.. Well like I wrotem.
**times as in how long apart are they spaced out? evenly?
Breakfast number one and so on until the evening.
I will think about adding 200kcal via carbs or more EFA*s!

You reccon lean beef meal for slow digestion, right?
I think that the oliveoil, with the casein and tuna will work just fine here, do you?
***I think fish digests too quickly (when bulking) and I think shakes are a scam - not that they are not useful, but they are not reliable and the evidence of their effectiveness is few.
Thanks for the reply.

look for the stars

[sizerp]

Help me and perfect this diet, I want it to be 100%, all advices are welcome!


3180 BMR

Diet

1: - 90g oatmeal = P: 10.3, F 7, K 56.8 = Kcal: 353
- 10eggewhites. = P: 44.9, F: 0, K 1.8 = Kcal189
- 100g blueberries = P 1, F 0,9, K 7.5 = 51kcal
- 2 tsb of fishoil = F 22 = 195

2: - 150g lean ground beef. P 29, F 4,5, K 0 = Kcal: 158
- 150g pasta. F: 2 P: 17.9 K: 104.7 = 528kcal
- 125 brokkoli. P 3.8, F 0.4 K 2.6 = Kcal 36

Workout (on workout days)..

3: - 90g oatmeal = P: 10.3, F 7, K 56.8 = Kcal: 353
- 10eggwhites. = P: 44.9, F: 0, K 1.8 = 189
- 100g blueberries = P 1, F 0,9, K 7.5 = 51kcal

4: 220g tuna, 1tsp of fishoil, 1tsp of EEVO. = P: 53, F; 24.5 = 436kcal
5.
6. 220g tuna, 2tsp of fishoil, 1tsp of EEVO. = P: 53, F; 24.5 = 436kcal

4, 5, 6 are eaten every couple of half hour until the tuna mix is eaten.
I will put 4 boxes of tuna and 1/2 garlic in a box, and just eat it untill I go to bed.

Total:
- P = 344
- F = 93.7
- K = 239.5 (289.5 - workout day)
- Kcal = 3375 (3575 - workout day)


Supps:

- 50g simple carbs (200kcal - workout days)
- 50g casein (200kcal) (40pro)
- 50g whey (200kcal) (35pro)
- ZMA
- Mineral/vitamin
- Creatine

I would switch meal 2 and 6, and replace meal 5 with a chicken based meal. Perhaps add some more veggies too, even if you just slice 2-5 small pickles and put them into your Tuna Fish.

[manwitplans]

Thanks for input guys..

[M302_Imola]

You need more protein variety especially in meals 4,5, and 6. Go w/ some chick, lean steak, fish (salmon or talapia), or lean ground turkey. I would also up the carbs a bit on your workout days.

[manwitplans]

THanks for the replies guys.
More are welcome to partake!

[FireGuy]

Overall it looks pretty good. As I often state, its a good starting point, run it for awhile and adjust as necessary. I dont see any glaring weaknesses. If it were me, I would add more veggies, and lower the protein about 50g and raise the carbs about 50g. I am not a huge pasta fan but for what you are trying to accomplish it shouldnt be an issue.

[manwitplans]

^^ Good to see you chimed in man!
I seem to get very good energy for my workouts out of eating pasta.
What other sources would you recommend before WO?

I am going with the set macro's for about 2 weeks, then if something ain't working i'll begin to up the carbs (only macro I can see that needs adjusting if i ain't gaining any weight!)

* I will try and add 2-3 tomatoes with my pasta, makes for a nice "sauce" if I grind it up in the ground beef!
* I will add some more veggies with my tuna, I will be switching between 1 whole garlic, in the 4 cans, and tomatoes with (agurk?) dno if you can write that in English, hehe..

[FireGuy]

I am more of a sweet potatoes and wild/brown rice fan but for a bulker the pasta should be just fine.

[manwitplans]

Thanks bro!
Good deal

[InsaneInTheMembrane]

Diet looks fine to me... for the most part

I guess you lumped all the tuna together cuz it saves preparation time but it's okay

Take this diet for a ride and you may find yourself upping the carbs if your gains are not up to expectations... but see how it works the 1st week

you need more fiber... so not cooked tomatoes or limp pickles... but fresh, crunchy and raw like in a salad with some italian dressing... another good way to add that fiber is nuts (pecan,almonds,walnuts, etc....) ... your diet is missing that I feel... you get EFAs and fiber to extend nutrient release and regulate bowel movements too.

cheers

[manwitplans]

Thanks for the feedback!
Yeah pretty much on the tuna, it is a easy source to just eat at a slow pace over the evening aswell, couple of chunks every 5-10 minutes, and just eat until the evening is gone.

Yes most of the vegetables I will be eating is raw!
I will consider adding in some nuts bro

Cheers

[chitownhoker]

i would say that you need more veggies too, i always get a serving in with my egg whites in the morning, three mushrooms, i strip of green onion and 1/4 of a pepper and you have one serving, then add a side salad somewhere to go along with the brocalli you already have and you shld be g2g.

You can never underestimate how helpful veggies make you feel. I ate realy healthy all summer and when i got back to school and my diet took a back seat to going out and hanging with buddies i havn't seen in months. my shits are irregular, watery, i felt bloated and everything.

Now i still don't eat super healthy but i eat veggies atleast 3 times a day and feel better, more regular, and not nearly as bloated as i was before

[chitownhoker]

oh and ya i would add some lean beef in there somewhere, later in the day wld be best cuz of the long digestion time

[manwitplans]

i would say that you need more veggies too, i always get a serving in with my egg whites in the morning, three mushrooms, i strip of green onion and 1/4 of a pepper and you have one serving, then add a side salad somewhere to go along with the brocalli you already have and you shld be g2g.

You can never underestimate how helpful veggies make you feel. I ate realy healthy all summer and when i got back to school and my diet took a back seat to going out and hanging with buddies i havn't seen in months. my shits are irregular, watery, i felt bloated and everything.

Now i still don't eat super healthy but i eat veggies atleast 3 times a day and feel better, more regular, and not nearly as bloated as i was before

I will definatelly try to add some in my eggwhites aswell!
And maybe have a salad on the side of my pasta/beef meal!

oh and ya i would add some lean beef in there somewhere, later in the day wld be best cuz of the long digestion time

I got some lean ground beef though man!
And casein in the evening!