made some changes to bulk diet....please critique

[musclestack]

Just started my clean bulk diet about a week ago and made some minor adjustments to it. I will be running this diet for approximately one year with the intention of putting on 12+ pounds of LBM. Please look it over and critique it for me.

meal 1 (7:30)
1 whole egg
7 egg whites
100g oats
p-46
c-58
f-14

snack (10:00)
4 oz. chicken breast
50g oats
p-29
c-28
f-7

meal 3 (1:00)
7 oz. lean minced beef
100g brown rice
p-48
c-78
f-16

snack (3:30)
4 oz. chicken breast
50g oats
p-29
c-28
f-7

meal 5 (5:30)
7 oz. lean minced beef
100g brown rice
p-48
c-78
f-16

meal 6 (PWO) (7:30)
1/2 scoop whey
3 raw eggs (in shake)
50g oats (in shake)
5 egg whites
50g oats
p-44
c-57
f-9

*The reason I only have half scoop of whey and add liquid egg whites is because whey is very expensive here. Note that whey is not included in my macros.

meal 7 (9:00)
7 oz. lean minced beef
p-40
c-0
f-14

totals:
p-284
c-327
f-83
calories-3,191
split-36/41/23


I may add 4 or 5 egg whites to my last meal if I'm feeling a bit hungry. I also eat, on average, 2 cans of green beans per day. Please feel free to make any suggestions!

[Damienm05]

What's your current LBM and TDEE? Diet looks nice but depending on how big you are and your body type, I may up protein a bit and lower fat. Add some veggies.

[musclestack]

Thanks Damien. Forgot to mention stats. I am 5'9", 165lbs., 26 yo, around 13%bf. Would you still make the changes? My tdee is 2100-2200.

[lonelysoldier1988]

Ok looks great imho matchs your stats but your short about 400 calories! up each intake of chicken to 6oz.. Thats only 120 calories and 20 grams protein.. yah lower fat im at 80grams and im 200! add maby 6-8oz lean protein cottage cheese?

[musclestack]

Ok looks great imho matchs your stats but your short about 400 calories! up each intake of chicken to 6oz.. Thats only 120 calories and 20 grams protein.. yah lower fat im at 80grams and im 200! add maby 6-8oz lean protein cottage cheese?

You really think I need to up my cals by 400? I'm already 1,000 cals over tdee. And I'm taking in 1.75 grams of protein/lb of body weight. I could lower fat, but it would only take my cals lower. Please explain. Thanks!

[Gucks]

Ok looks great imho matchs your stats but your short about 400 calories! up each intake of chicken to 6oz.. Thats only 120 calories and 20 grams protein.. yah lower fat im at 80grams and im 200! add maby 6-8oz lean protein cottage cheese?

disagree with uping his calories by 400, hes looking for LBM. if your TDEE is accurate then your calories look good to me. nice job, i really like the diet. honestly wouldnt make any changes bar maybe reducing that fat just a little bit and adding in more veges. have veges with about 3 of your meals. that fat could come down to 70-75g if i was being really fussy. apart from that, its gtg i think!

[musclestack]

Thanks for all the advice, guys. With all the input considered, I think I'll keep it as is for right now; I will keep you posted as far as the results.

Gucks--If I start to put on excess bodyfat, would you lower the fats first? Or reduce carbs instead?

[gbrice75]

disagree with uping his calories by 400, hes looking for LBM. if your TDEE is accurate then your calories look good to me. nice job, i really like the diet. honestly wouldnt make any changes bar maybe reducing that fat just a little bit and adding in more veges. have veges with about 3 of your meals. that fat could come down to 70-75g if i was being really fussy. apart from that, its gtg i think!

I agree with this disagree. Soldier, what are you basing that 400 calories on? Do you think 3500 calories is some magic bulk number or something? I'm not being a smart ass, I'm just asking because I see alot of people recommending 3500 calorie bulk diets without even knowing the subjects stats.

[musclestack]

Glad you've decided to chime in, Dr. Brice =) Any thoughts on my above question?

[gbrice75]

Glad you've decided to chime in, Dr. Brice =) Any thoughts on my above question?

I'd lower fats. This isn't a blanket answer; i'm saying this because with your fat macro at 23% of your total intake, it's on the high side IMO. I'd try and get it to 20% at most, 15% for a truly lean bulk. I noticed 3 raw eggs in your PWO shake and only 9g fat accounted for - is that whole eggs?

[musclestack]

Nope, they're just egg whites. Fat is coming from oats. I'll see what happens within a few weeks, and if needed, I'll lower fats by 15 grams or so. Thanks!

[Gucks]

Thanks for all the advice, guys. With all the input considered, I think I'll keep it as is for right now; I will keep you posted as far as the results.

Gucks--If I start to put on excess bodyfat, would you lower the fats first? Or reduce carbs instead?

if u put on fat then reduce both a little bit, dont over do it! maybe 30g carbs, 10g fat a week untill u find a sweet spot. alternatively u culd up your cardio a bit if ur worrying about gaining fat.

[musclestack]

Ok, I will monitor closely. I've noticed that since I started bulking, my abs aren't NEARLY as defined as they were when I was cutting. While cutting, I was only eating 100g of carbs per day. Could this just be the water retention from the carbs? I'm also taking creatine at 5mg/day so I'm sure I'm putting on a bit of water with that as well.

[gbrice75]

Most likely water retention from the surplus carbs and addition of creatine.

[Gucks]

Most likely water retention from the surplus carbs and addition of creatine.

agreed, dont worry about this to much, soem guys forget about their bf when they bulk,really bad idea imo. just keep it in check. can always loose a couple of ibs afterwards if u want.

[Damienm05]

Definitely water. If it's bothering you, add in some more high intensity cardio, monitor sodium more closely, increase water intake, and eat a lot of green veggies. You can negate the bloat from the extra carbs if you're careful. I should now, evident in my "Am I sick?" thread, lmao.

[musclestack]

Thanks everyone. I will post how I'm reacting to the diet in a few weeks. Like I said, I don't mind putting on a couple pounds of fat, as I know I can lose it within a few weeks with a cut after this long bulk....I just don't want it to get out of hand.