Need to add 600 more calories to diet, Please help.

[ultra40]

6'4, 240, 111-12% bf. Im doing a clean bulk. I need 4000 cals/day to gain 1lb per week. heres my diet. Please help me figure how to fit a few more grams of fat, and 80 grams of carbs and protein into my schedule. Thanks!




Carbs Protein Fat
Grams/Day- 400 400 88
Grams/Meal- 66.7 66.7 14.7
Cals/Day- 1600 1600 800
Cals/Meal- 266.7 266.7 133.3


Monday/Wednesday/Friday
5am- 2 slices wheat toast (140-1/28/4)

Total=140-1/28/4

7am- PWO shake- 1 cup Oats(300-6/54/10), 2 scoops isoprotein,(210-0/3/50) Tsp honey(60-0/17/0)

Total=570-6/74/60

10:00am- 2 eggs (160-9/2/12) 4 egg whites(68-0/0/18.4) 1 oz Velveta(85-6/2/5)
1 cup Oats(300-6/54/10),

Total= 613-21/48/46

12pm- 8oz chicken(240-2/0/52) Sweet potato 1cup/1large (180-0/41/4)

Total= 420- 2/41/56

3pm- Muscle milk (600-7/91/40)

Total= 600-7/91/40

5pm- 8oz lean beef(340-16/0/46) Spring mix 3oz/3cups(20-0/6/4)

Total=360-16/6/50

7pm- 6oz coho salmon (240-8/0/40) Spring mix 3oz/3cups(20-0/6/4)

Total=260-8/6/44

10pm- can of tuna (100-2/0/22) 2 tbsp of natural PB (190-16/7/7) 2 cups fat free milk (180-0/26/18)

Total= 470-18/33/47

** Boiled egg (70-4.5/1/6) egg white (17-0/0/4)

Total= 3433-79/320/328

[ultra40]

Forgot to add i'm doing 20/40/40 fats/carbs/pro- Please critique may diet as well as add anything

[ultra40]

bump

[jjfman]

Yooo just wondered if you have heard of the supplement "optimum nutrition serious mass"? It's pretty heavy duty stuff one shake is 1200 calories. It's 250g carbs 50g protein and very little fat and sugar. I've used it before and I gained some good pounds from it.

All the best bro

[ultra40]

Thanks man, i might have to resort to that becuase its tough getting in 4000 cals with school and job

[FireGuy]

I would just add in an 8th meal. You have three hours after your PWO until your next one. You could reduce that to 90 minutes. Maybe eat at 9,11,1 and 3 and leave the rest as is.

[ultra40]

Thanks i was hoping you would answer fireguy youve always had good info for me. I will post some pics later, you responded when i was about 4% higher and hopefully you can give me good advice now as well since im bulking up again

[FireGuy]

Thanks i was hoping you would answer fireguy youve always had good info for me. I will post some pics later, you responded when i was about 4% higher and hopefully you can give me good advice now as well since im bulking up again

Be looking forward to it!

[americanoak]

ide say easiest way is with your muscle milk have a bunch of almonds or cashews. With your tuna fish mix in some olive oil, or if you dont like olive oil in tuna put it on your bread.

As for the carbs it looks like for your 3pm muslce milk meal you hjave 97g protein and only 7 carbs.. why dont you reduce your prtein a little to like 45g and up your carbs to around 55.. that way your cals are just about the same except balanced differently.

Then for another meal have a handfull of almonds an dosme other nut, or even an avocado and your set with the fat and the carbsv

[MONEY AND MASS]

theres not any fruit in your diet unless I overlooked it but it would be real easy to add some blueberries to your oatmeal- not alot just a little

and since your trying to bulk it would hurt to ad a little scheese with that 12pm chicken

I'd also add some mixed veggies to my meals

agreeing with americanoak on the musclemilk advice

snack on some almonds thoughout the day

that should be more than enough

[ultra40]

Thanks, great advice. I love fruit on salad so ive added some to that and some nuts throughout the day