My Bulking Diet. Please help!

[mysixpackabs]

can anyone please help me with my diet? you can add or remove any of the meal that listed.

thanks!

age 25
height 5'7"
weight 150lbs
bf: 12%

Meal 1 6am
6 egg white
1 cup oatmeal
1 scoop whey

Meal 2 9am
8oz lean meat (chicken breast/beef/pork/fish)
1 brown rice
vegetables
handful of nuts
or
wheat bread
peanut butter
or
sweet potato

Meal 3 12nn
8oz lean meat (chicken breast/beef/pork/fish)
vegetables
brown rice/sweet potato

Meal 4 1pm
Pre Workout
Fruits

Post Workout 2-3pm
2 scoop whey

Meal 6 3pm
wheat bread
peanut butter
or
sweet potato

Meal 7 6pm
8oz lean meat (chicken breast/beef/pork/fish)
1 brown rice

Meal 8 9pm
1-2 scoops casein

[Aizen Sosuke]

What's your TDEE and specific goals?

[mysixpackabs]

wats TDEE? my goal is to gain 20lbs in 3 months. is it possible?

[XD40]

Harris Benedict Formula for Calorie Calculations
“The Harris Benedict equation is a calorie formula using the variables of height, weight, age, and gender to calculate basal metabolic rate (BMR). This is more accurate than calculating calorie needs based on total body weight alone. The only factor it omits is lean body mass and thus the ratio of muscle-to-fat a body has. Remember, leaner bodies need more calories than less leaner ones. Therefore, this equation will be very accurate in all but the very muscular (Harris-Benedict will under-estimate calorie needs) and the very fat (Harris-Benedict will over-estimate calorie needs).”

That being said, there are is no concrete number of daily calorie intake your body needs, however using this formula will give you can idea of what you do need.

Harris Benedict Formula for Men
BMR = 66 + (13.7 X weight in kilos) + (5 X height in cm) - (6.8 X age in years)

Notes:
1 inch = 2.54 cm.
1 kilogram = 2.2 lbs.

Example of BMR
You are 25 years old
You are 6 feet tall
Your weight is 220 pounds
Your BMR is 66 + (1370) + (914) - (170) = 2180 calories

Harris Benedict Formula for Men - STEP 2
To determine your total daily calorie needs, now multiply your BMR by the appropriate activity factor, as follows:

If you are Sedentary - little or no exercise
Calorie-Calculation = BMR X 1.2
- If you are Lightly Active (light exercise/sports 1-3 days/week)
Calorie-Calculation = BMR X 1.375
- If you are Moderately Active (moderate exercise/sports 3-5 days/week)
Calorie-Calculation = BMR X 1.55
- If you are Very Active = BMR X 1.725 (hard exercise/sports 6-7 days/week)
Calorie-Calculation = BMR X 1.725
- If you are Extra Active (very hard daily exercise/sports & physical job or 2X day training)
Calorie-Calculation = BMR X 1.9

Total Calorie Needs Example
If you are lightly active, multiply your BMR (2180) by 1.375 = 2997
Your total daily calorie requirement is therefore 2997 calories.
This is the total number of calories you need in order to MAINTAIN your current weight.

If you want to gain body weight, you must consume more calories than you burn. One pound of body weight is roughly equivalent to 3500 calories, so eating an extra 500 calories per day will cause you to gain one pound a week. Etc….

[mysixpackabs]

Harris Benedict Formula for Calorie Calculations
“The Harris Benedict equation is a calorie formula using the variables of height, weight, age, and gender to calculate basal metabolic rate (BMR). This is more accurate than calculating calorie needs based on total body weight alone. The only factor it omits is lean body mass and thus the ratio of muscle-to-fat a body has. Remember, leaner bodies need more calories than less leaner ones. Therefore, this equation will be very accurate in all but the very muscular (Harris-Benedict will under-estimate calorie needs) and the very fat (Harris-Benedict will over-estimate calorie needs).”

That being said, there are is no concrete number of daily calorie intake your body needs, however using this formula will give you can idea of what you do need.

Harris Benedict Formula for Men
BMR = 66 + (13.7 X weight in kilos) + (5 X height in cm) - (6.8 X age in years)

Notes:
1 inch = 2.54 cm.
1 kilogram = 2.2 lbs.

Example of BMR
You are 25 years old
You are 6 feet tall
Your weight is 220 pounds
Your BMR is 66 + (1370) + (914) - (170) = 2180 calories

Harris Benedict Formula for Men - STEP 2
To determine your total daily calorie needs, now multiply your BMR by the appropriate activity factor, as follows:

If you are Sedentary - little or no exercise
Calorie-Calculation = BMR X 1.2
- If you are Lightly Active (light exercise/sports 1-3 days/week)
Calorie-Calculation = BMR X 1.375
- If you are Moderately Active (moderate exercise/sports 3-5 days/week)
Calorie-Calculation = BMR X 1.55
- If you are Very Active = BMR X 1.725 (hard exercise/sports 6-7 days/week)
Calorie-Calculation = BMR X 1.725
- If you are Extra Active (very hard daily exercise/sports & physical job or 2X day training)
Calorie-Calculation = BMR X 1.9

Total Calorie Needs Example
If you are lightly active, multiply your BMR (2180) by 1.375 = 2997
Your total daily calorie requirement is therefore 2997 calories.
This is the total number of calories you need in order to MAINTAIN your current weight.

If you want to gain body weight, you must consume more calories than you burn. One pound of body weight is roughly equivalent to 3500 calories, so eating an extra 500 calories per day will cause you to gain one pound a week. Etc….

i've done that already. i need 2500 calories per day to gain weight

[XD40]

So your TDEE = 2500?

You need to put the macros (cal/carb/protein/fat) In your diet then we can help you.

[Klimax]

wats TDEE? my goal is to gain 20lbs in 3 months. is it possible?

20 pound in 6 months mean that you'll gain a considerable amount of fat too. To have a clean bulk you shouldn't gain more than 4 pounds/month imho.

[Twist]

can anyone please help me with my diet? you can add or remove any of the meal that listed.

thanks!

age 25
height 5'7"
weight 150lbs
bf: 12%

Meal 1 6am
6 egg white
1 cup oatmeal
1 scoop whey
***add more carbs
***add long digesting proteins here if your next meal is not for three hours.
*** and not just a casein shake, real food

Meal 2 9am
8oz lean meat (chicken breast/beef/pork/fish)
1 brown rice
vegetables
handful of nuts
or
wheat bread
peanut butter
or
sweet potato
***looks ok to me

Meal 3 12nn
8oz lean meat (chicken breast/beef/pork/fish)
vegetables
brown rice/sweet potato
***stick with sweet potato

Meal 4 1pm
Pre Workout
Fruits
***add a long digesting protein here

Post Workout 2-3pm
2 scoop whey
***add carbs and add bcaa
***way too long before your next meal, WAY too long
***Real food like fish is great, or eggs

Meal 6 3pm
wheat bread
peanut butter
or
sweet potato
***need protein here I like fish


Meal 7 6pm
8oz lean meat (chicken breast/beef/pork/fish)
1 brown rice
***I would do chicken

Meal 8 9pm
1-2 scoops casein
***Eat real food
***lean beef and some avocado or pb

***look for the ***

great to see you on the diet section bro.
you are a ecto who is really really lean naturally so I think you can survive a clean bulk and keep a low bf%
I am kind of doing a dirty bulk right now (overeating by a lot but only clean foods). It is working well and I think you will benefit too as we have similar genetics.

[mysixpackabs]

***look for the ***

great to see you on the diet section bro.
you are a ecto who is really really lean naturally so I think you can survive a clean bulk and keep a low bf%
I am kind of doing a dirty bulk right now (overeating by a lot but only clean foods). It is working well and I think you will benefit too as we have similar genetics.

thanks for the help. i wanna try that too. the dirty bulk style. im gonna send me pic soon. im just busy now adays

[jamyjamjr]

20 pound in 6 months mean that you'll gain a considerable amount of fat too. To have a clean bulk you shouldn't gain more than 4 pounds/month imho.

i disagree, it's a very very doable goal and u can do it without gaining a considerable amount of fat by doing light cardio at the right times..

it wont be hard to cut 8lbs of fat

[Klimax]

My mistake. Did the wrong maths, because 4 pounds in a month mean 24 pounds in 6 months; so 20 pounds in 6 months is a very realistic goal, if diet and training are in check.

[Twist]

bump for a new diet update bro.

[mysixpackabs]

ok thanks twist. gonna post my new diet soon.