askin the experts here

21 yrs old
148 lb
5'10"

11%

3400 TDEE

I want to bulk.


Here is my planned diet for the next few weeks. Let me know if it sucks.

FAT / CARB / PRO // CALS

WAKE UP 2AM

2 cup black eyed peas 8.9 / 68.9 / 10.7 // 396
5oz chicken breast 11 / 0 / 42 // 277

GO TO WORK

2 slice wheat bread 1.9 / 24.5 / 5.7 // 138
3tbsp natty peanut bttr 24.2 / 9.4 / 12 // 282


1packet inst oatmeal 2 / 30.6 / 4.1 // 152
1oz almonds 14.4 / 5.6 / 6 // 164
flax oil 2tbsp 27 / 0 / 0 // 240
cottage cheese 1.2 / 3 / 14 // 81

SLEEP FROM 10:30 AM till 3PM

oat bran 2 servings 5.6 / 53 / 13.8 // 197
4egg whites .2 / 1 / 14.3 // 68


WORKOUT BALLS


shake (whey,banana, 6 / 87.3 / 64.3 // 656
oats)

4 oz turkey 8 / 0 / 32 // 212
milk 2% 4 cups 19.2 / 45.6 / 32.2 // 488
almond 1oz 14.4 / 5.6 / 6 // 164


flax oil 2tbsp 27 / 0 / 0 // 240
milk 2% 2 cups 9.6 / 22.8 / 16.1 // 244
cottage cheese 1.2 / 3 / 14 // 81


GO TO SLEEP 11pm


TOTALS 182fat / 361.3carb / 258.4pro // 4080cals

Since you're 700 kals above your stimated (often overstimated) tdee i suggest you dropping a little the fats. Bring them to 150g.

agree, drop the fats down a bit

aight.

how many cals over TDEE are necessary for gains? at what point is it too many calories?

depends on what the calories are from. protein/veggies go way over, who cares. if it is from high gi carbs, then all bad.

Quote:

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Originally Posted by christianc

aight.

how many cals over TDEE are necessary for gains? at what point is it too many calories?

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Since your calculated tdee isn't right for sure there isn't a single answer. Try to start with 300 kals over your tdee and see how your bodyweight changes.

thanks for the advice. Ill cut out 2tbsp of flax oil which will bring my fats to 155 and cals to 3840. I'll give this a shot for a couple weeks.

most all of your protein is from dairy. get some real foods in there. also red meat 2x per day is a must for a bulk imo.