HELP Please!!!

[ruSsian_Bear]

Age: 31
Height: 6ft 3in
Weight: 190 lbs
Body Fat: 14%
Training Experience: 10 years
BMR = 1963
TDEE = 3386

I have been eating right and healthy for the past 7 years. Worked out to stay in shape but not to get huge. Time has come to bulk up. After weeks of reading other posts i have put together a diet that i want to run for a month and then do my first cylce. Plz guys, any input bad or good is very much appreciated.

Meal 1, 6am
2 scoops whey protein 240/48/6/2
1/2 cup of oats 150/5/27/3

WORKOUT

Meal 2 PWO, 8:15am
2 scoops whey protein 240/48/6/2
1/2 cup of oats 150/5/27/3
1 bannana 105/1/27/0

Meal 3 PPWO, 9:15am
brown rice 2 cups 430/10/88/4
4 oz chicken breast 220/32/0/8
baby spinach leafs (no dressing) 1.5 oz - 40 gr 5/1/3/0

Meal 4, 11:30am
yams 2 cups 272 gr 354/4/84/0
4 oz chicken breast 220/32/0/8

Meal 5, 2pm
brown rice 1 cup 215/5/44/2
4 oz chicken breast 220/32/0/8

Meal 6, 4pm
yams 2 cups 272 gr 354/4/84/0
london broil steak 4 oz 172/24/0/8
baby spinach leafs (no dressing) 1.5 oz - 40 gr 5/1/3/0

Meal 7, 6pm
turkey breast 4 oz 172/24/0/8
steamed broccoli 1 cup 91/5/9/5

Meal 8, 8pm
2 scoops casein protein 240/48/6/1
2 tbsp almond butter 180/4/6/16

Fish Oil caps mornings and Flaxseed Oil caps @ night

Total is 3763/333/420/78


Thanks.

[Damienm05]

Age: 31
Height: 6ft 3in
Weight: 190 lbs
Body Fat: 14%
Training Experience: 10 years
BMR = 1963
TDEE = 3386

I have been eating right and healthy for the past 7 years. Worked out to stay in shape but not to get huge. Time has come to bulk up. After weeks of reading other posts i have put together a diet that i want to run for a month and then do my first cylce. Plz guys, any input bad or good is very much appreciated.

Meal 1, 6am
2 scoops whey protein 240/48/6/2 Ideally, you'd be eating eggs. 2 whole and 8-10 whites. If you just don't eat eggs or are one of those who has trouble getting real food down at 6:00 AM - that's fine since you have plenty of whole food protein throughout the day.
1/2 cup of oats 150/5/27/3 1 cup oats.

WORKOUT

Meal 2 PWO, 8:15am
2 scoops whey protein 240/48/6/2
1/2 cup of oats 150/5/27/3
1 bannana 105/1/27/0 No need but no harm either PWO. I'd cut it.

Meal 3 PPWO, 9:15am
brown rice 2 cups 430/10/88/4
4 oz chicken breast 220/32/0/8
baby spinach leafs (no dressing) 1.5 oz - 40 gr 5/1/3/0

Meal 4, 11:30am
yams 2 cups 272 gr 354/4/84/0
4 oz chicken breast 220/32/0/8

Meal 5, 2pm
brown rice 1 cup 215/5/44/2
4 oz chicken breast 220/32/0/8

Meal 6, 4pm
yams 2 cups 272 gr 354/4/84/0
london broil steak 4 oz 172/24/0/8
baby spinach leafs (no dressing) 1.5 oz - 40 gr 5/1/3/0

Meal 7, 6pm
turkey breast 4 oz 172/24/0/8
steamed broccoli 1 cup 91/5/9/5

Meal 8, 8pm
2 scoops casein protein 240/48/6/1
2 tbsp almond butter 180/4/6/16

Fish Oil caps mornings and Flaxseed Oil caps @ night

Total is 3763/333/420/78


Thanks.

Your diet looks really good. Other than what's in bold, I'd say maybe reduce your carb-intake between meals 4 and 6 to like 60g per. 350/380/80 would be the ideal breakdown and you'll be gaining nicely at 300 above your tdee. You can always bump the carbs a week or two in but you should see how you respond first. I know when I eat 400 + on a day-to-day basis, I am really bloated and constantly feeling stuffed.

[ruSsian_Bear]

anyone else???

[mg1228]

make sure the flax and fish oils are reflected in ur totals---they count

i think ur macros are off on the chicken--4oz chicken should b closer to 120-130 cals 23-24gr protein and 2ge fat--so i think ur totals are off seeing how u got alot of chicken listed

id do 1 cup oats in meal 1 and pwo meal and cut the banana

like damien said id lower the carbs in meals 4-6 maybe do 1 cup yams--u can put some of them back in earlier in the day---or just lower em altogether and eat more chicken cause 4 oz aint enough with the right macros

[ruSsian_Bear]

thx for the reply mg1228, will do the changes tomorrow and repost it for final check.

[ruSsian_Bear]

Here is the revised version, plz have a look and let me know if it looks good!!!


6:00 #1 2 scoops whey protein 240/48/6/2
1 cup of oats 300/10/54/6
Total 540/58/60/8

8:15 #2 2 scoops whey protein 240/48/6/2
1 cup of oats 300/10/54/6
Total 540/58/60/8

9:15 #3 brown rice 2 cups 430/10/88/4
4 oz chicken breast 184/36/0/4
baby spinach leafs (no dressing) 1.5 oz - 40 gr 5/1/3/0
Total 619 /47/91/8

11:30 #4 yams 1 cup 136 gr 177/2/44/0
4 oz chicken breast 184/36/0/4
Total 361/38/44/4


2:00 #5 brown rice 1 cup 215/5/44/2
4 oz chicken breast 184/36/0/4
Total 399/41/44/6

4:00 #6 yams 1 cup 136 gr 177/2/44/0
london broil steak 4 oz 172/24/0/8
baby spinach leafs (no dressing) 1.5 oz - 40 gr 5/1/3/0
Total 354/27/47/8

6:00 #7 turkey breast 4 oz 172/24/0/8
steamed broccoli 1 cup 91/5/9/5
Total 263/29/9/13

8:00 #8 2 scoops casein protein 240/48/6/1
2 tbsp almond butter 180/4/6/16
Total 420/52/12/17

morning 1 tbsp of fish oil 122/0/0/14
evening 1 tbsp of flaxseed oil 119/0/0/14
Total 241/0/0/28



Complete daily total is now 3737/350/367/100