askin the experts here

[christianc]

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

[Klimax]

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

[baseline_9]

agree, drop the fats down a bit

[christianc]

aight.

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

[Twist]

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

[Klimax]

aight.

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

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.

[christianc]

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.

[Twist]

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.