Bulking diet - 2nd attempt

[metski]

2nd attempt diet any advice much appreciated thanks

6'1 175 lbs just lost 80lbs used a calc that says i need 3000 cals for maintenance but i have been eating under 2k cals so i dont want to suddenly eat a ton.

Bulk Diet #2


Meal #1
2 cups skim milk 19.2g P/ 28.9g C/ 0.5g F – 198 Cals
1 cup oats 13g P/ 54.3g C/ 5.1g F - 311 Cals
2 tables spoons natural peanut butter 8g P/ 6.3g C/ 16.1 F – 188 Cals
On whey protein 24g P/ 4g C/ 1.5g F -130 Cals

64.2g P/ 93.4g C/ 23.2g F – 828 Cals

Meal #2
2 slices whole wheat bread 8.3g P/ 26.4g C/ 2.1g F – 158 cals
1 can tuna 37.5g P/ 0 C/ 1.2g F – 171 cals
10 leafs Spinach 2.9g P/ 3.6g C/ 0.4g F – 23 cals
1 cup brown rice 5g P/ 44.4C/ 1.7g F – 210 Cals

53.7g P/ 34.4g C/ 5.4g F - 562

Meal #3
280g Chicken breast 82.7g P/ 0 C/ 21.6g F – 547 Cals
1 cup brown rice 5g P/ 44.4C/ 1.7g F – 210 Cals
Mixed Vegetables 10oz pack 9.5g P/ 38.2g C/ 1.5g F – 182
10 leafs Spinach 2.9g P/ 3.6g C/ 0.4g F – 23 cals

100g P/ 14.8g C/ 33.2 F – 962 cals

WORK OUT

Meal #4
100g Turkey breast 21g P/ 0 C/ 7g F – 157 cals
On whey protein 24g P/ 4g C/ 1.5g F -130 Cals
½ cup blended oats with the shake 6.5g P/ 27.1C/ 2.6g F – 156 Cals

51.5g P/ 31.1g C/ 11.1F – 443


Calories 2 7 8 0
Fat 64.6 565 20 %
Saturated 15.8 139 5 %
Polyunsaturated 16.5 143 5 %
Monounsaturated 23.8 208 7 %
Carbohydrate 281.7 1,142 41 %
Protein 267.4 1,088 39 %

looks better?

[metski]

anyone ?

[Twist]

2nd attempt diet any advice much appreciated thanks

6'1 175 lbs just lost 80lbs used a calc that says i need 3000 cals for maintenance but i have been eating under 2k cals so i dont want to suddenly eat a ton.
pic to see where you are at
Bulk Diet #2


Meal #1
2 cups skim milk 19.2g P/ 28.9g C/ 0.5g F – 198 Cals
1 cup oats 13g P/ 54.3g C/ 5.1g F - 311 Cals
2 tables spoons natural peanut butter 8g P/ 6.3g C/ 16.1 F – 188 Cals
On whey protein 24g P/ 4g C/ 1.5g F -130 Cals
use a better protein source than milk, use whole eggs
64.2g P/ 93.4g C/ 23.2g F – 828 Cals

Meal #2
2 slices whole wheat bread 8.3g P/ 26.4g C/ 2.1g F – 158 cals
1 can tuna 37.5g P/ 0 C/ 1.2g F – 171 cals
10 leafs Spinach 2.9g P/ 3.6g C/ 0.4g F – 23 cals
1 cup brown rice 5g P/ 44.4C/ 1.7g F – 210 Cals
more spinach
53.7g P/ 34.4g C/ 5.4g F - 562

Meal #3
280g Chicken breast 82.7g P/ 0 C/ 21.6g F – 547 Cals
1 cup brown rice 5g P/ 44.4C/ 1.7g F – 210 Cals
Mixed Vegetables 10oz pack 9.5g P/ 38.2g C/ 1.5g F – 182
10 leafs Spinach 2.9g P/ 3.6g C/ 0.4g F – 23 cals
good
100g P/ 14.8g C/ 33.2 F – 962 cals

WORK OUT
is #4 pwo?
Meal #4
100g Turkey breast 21g P/ 0 C/ 7g F – 157 cals
On whey protein 24g P/ 4g C/ 1.5g F -130 Cals
½ cup blended oats with the shake 6.5g P/ 27.1C/ 2.6g F – 156 Cals
good
51.5g P/ 31.1g C/ 11.1F – 443

You need two more meals
Calories 2 7 8 0
Fat 64.6 565 20 %
Saturated 15.8 139 5 %
Polyunsaturated 16.5 143 5 %
Monounsaturated 23.8 208 7 %
Carbohydrate 281.7 1,142 41 %
Protein 267.4 1,088 39 %

looks better?

If you have been eating under 2k a day, don't jump up to 2***... try 2100for a couple days, then 2500, then 2***. I don't think your tdee is actually 3,000calories. Remember that your tdee is just a number made by some math and your actual tdee may be completely different.

My numerical tdee is like 2300-2500, my actual is over 3,000.

[metski]

If you have been eating under 2k a day, don't jump up to 2***... try 2100for a couple days, then 2500, then 2***. I don't think your tdee is actually 3,000calories. Remember that your tdee is just a number made by some math and your actual tdee may be completely different.

My numerical tdee is like 2300-2500, my actual is over 3,000.

thanks for taking a look

yeah #4 is pwo but its hard to add more meals after because i workout at midnight

btw where i live my local shops dont sell egg whites =/
should i just buy eggs and use the egg white in morning? i feel bad throwing youk away

ill post up a pic when i get home

[Twist]

You need more meals pwo (I strongly believe). I feel that two is the minimum. THis is why: you workout, so you create a deficit in nutrients, so after one meal your body is trying to "fill gaps", so how can you move forward if you are getting even? anyway there is a lot more to it but just use that simple logic. If that means a shake first then 30 minutes later a meal, so be it. but you need to replenish, then rebuild.

I don't know where I mentioned anything about egg whites... Eat whole eggs. I am sure you can find those and if not, buy a chicken. Don't throw yolk away, eat it.

[metski]

i think ill add in some sweet potato veggies boiled eggs somewhere some tuna and wholegrain peta or something


im going to be HUGE