help with

[chris1]

hello to all. i am 23 years old 5ft10 and 165pound this is what my new diet looks like i am looking at this for a good clean bulking diet any input would be helpful and let me know where i am goin wrong and rite thanks. 2700 calories is what i need for a day so is 3000 enough dont want to put alot of fat on this diet

breakfast (6am) pro/carb/fat
2 full eggs,4 egg whites 24/1.4/10
oats(80g) 8.8/48/6.4
protein scoop 37/2/1
milk (400ml) 14/20/6

total 779 cal 84pro/71.7carb/23fat

9.30am/12pm

chicken (180g) 55/0/6.7
sweet potato (200g) 2.5/42.5/0.1
brown pasta (25g) 3/16/0.8
cottage chesse(100g) 11/5/1.5

total 620cal 71pro/64carb/8.9fat

3.30pm
tuna 132cal 32.6pro


5.30
chicken(125g) 37/4.5
brown rice (62.5) 5/45/1.4
cottage cheese(100g) 11/5/1.5

total 483 cal 53/50/7.4


8pm

oats(40g) 4.4/24/3.2
protein scoop 37/2/1
milk(200ml) 7/10/3

total 411cal 48.8pro/36carb/7.2


all day total 3045cal 339.6pro 221.7carb 55.4fat

[maxwkw]

I think you're prptein is too high. I would bring that down and bring up carbs and to a much less degree fats (throw in some fish oil)

[gbrice75]

I think you're prptein is too high. I would bring that down and bring up carbs and to a much less degree fats (throw in some fish oil)

I agree 100%. I usually base protein needs on LBM, but since we don't know your BF% I went by 165lbs - at 1.5g/lb of total bodyweight, you're still only looking at needing around 250g protein. It looks like you clearly went with 2g/lb of bodyweight, unless it's just a coincidence. That is overkill IMO - if you're going with 2g/lb (which is the absolute highest you need IMO), i'd base that on LBM. Let us know your bodyfat percentage, and/or post up some pics so we can estimate. See suggestions below in bold.

hello to all. i am 23 years old 5ft10 and 165pound this is what my new diet looks like i am looking at this for a good clean bulking diet any input would be helpful and let me know where i am goin wrong and rite thanks. 2700 calories is what i need for a day so is 3000 enough dont want to put alot of fat on this diet

breakfast (6am) pro/carb/fat
2 full eggs,4 egg whites 24/1.4/10
oats(80g) 8.8/48/6.4
protein scoop 37/2/1
milk (400ml) 14/20/6

total 779 cal 84pro/71.7carb/23fat

Good food choices, but too high in fat for a meal w/ 50g of carbs IMO. Make the milk skim at the very least, and i'd drop it to 1 whole egg, 6 whites. Actually, depending on how clean you want this bulk to be, consider dropping the milk completely as it does contain a bunch of sugar. 84g of protein is too much in one sitting, overkill here. We can easily reduce your overall protein just by dropping some here.

9.30am/12pm

chicken (180g) 55/0/6.7
sweet potato (200g) 2.5/42.5/0.1
brown pasta (25g) 3/16/0.8
cottage chesse(100g) 11/5/1.5

total 620cal 71pro/64carb/8.9fat

Again, no need for this much protein. 50g would be PLENTY. How about some veggies?

3.30pm
tuna 132cal 32.6pro

No carbs? No fats? No veggies? This is a bulk, right? I'd add 30-40g complex carbs here, OR upwards of 10g good fats (olive oil, avacado, etc)


5.30
chicken(125g) 37/4.5
brown rice (62.5) 5/45/1.4
cottage cheese(100g) 11/5/1.5

total 483 cal 53/50/7.4

Much better in terms of macros here. I'd rather see it all coming from the chicken though. You're gonna get sick of chicken bro!


8pm

oats(40g) 4.4/24/3.2
protein scoop 37/2/1
milk(200ml) 7/10/3

Is this PWO? If not, why a shake here? Is this right before bed?

total 411cal 48.8pro/36carb/7.2


all day total 3045cal 339.6pro 221.7carb 55.4fat

As previously stated, protein needs to be brought down, carbs need to be brought up, fats are perfect where they are IMO - if you do bring them up, I wouldn't go over 65g. Please let us know where your workout fits into this schedule as I do not see a pre/pwo meal listed.

[jngymrat]

good advice fella's

[chris1]

hello to all. i am 23 years old 5ft10 and 158pound this is what my new diet looks like i am looking at this for a good clean bulking diet any input would be helpful and let me know where i am goin wrong and rite thanks. 2700 calories is what i need for a day so is 3000 enough dont want to put alot of fat on this diet. CHANGED MY WEIGHT THERE MISS CALCULATED.

breakfast (6am) pro/carb/fat
1 full eggs,5 egg whites 24/1.4/4.9
oats(80g) 8.8/48/6.4
skimed milk (400ml) 14/20/6


total 538 cal 49pro/70carb/23fat

9.30am/12pm

chicken (125g) 37/0/4.5
sweet potato (200g) 2.5/42.5/0.1
brown pasta (25g) 2.4/16.4/0.6
cottage chesse(100g) 11/5/1.5
cup of veg

total 520cal 53pro/64carb/8.9fat

3.30pm
2 slice brown bread with ham and tomato
216cal/ 38 carb/ 2.4fat


5.30 pre
chicken(125g) 37/4.5
brown rice (62.5) 5/45/1.4
cottage cheese(100g) 11/5/1.5

total 483 cal 53/50/7.4

6-7pm workout


8pm pwo

oats(40g) 4.4/24/3.2
protein scoop 37/2/1
milk(200ml) 7/10/3

total 411cal 48.8pro/36carb/7.2


all day total 2688cal 256pro 322carb 57.4fat

i have changed alot on my diet still need more was thinking about a weight gainer shake? i know its alot of chicken but i will change it when i get sick off it. was also thinking flax seed oil sum where any thing any 1 whants to add i am greatful. thanks to gbrice for the input not sure how to upload a pic for bf estimate if any 1 can help

[gbrice75]

Use the 'go advanced' button next to 'quick reply' - use the attach function, that's about it - pretty self explanatory from there.