critique my bulking diet

hello guys, here is my new revised diet. Meals are 2-3 hours apart. I'm 6'6" 198lbs.

I aim for 4000 calories a day, roughly 80-100g fat/ 400-440g carbs/ 230-260g protein. the fluctuations are because of random factors (waking up late = less time for meals, ran out of a certain food).

meal 1-
2 cup oats or cornflakes if im out of oats.
2 cups 2% fat milk.
10g whey protein isolate.

meal 2-
6 eggs scrambled
2 12 grain bread/wholegrain bread slices
10g whey protein isolate

meal 3- preworkout
1 cup oats/cornflakes (if out of oats)

meal 4- post workout
2 cup oats/cornflakes (if out of oats)
30g whey protein isolate
2 tablespoons sugar for quick blood sugar levels

meal 5-
125gram tuna
3 potatos
brocolli/cellery/ veggies
10g whey isolate

meal 6-
beans/potatos
steak/chicken 6-8oz
10g whey isolate

snack- 1/3rd cup peanuts (~330 cals)
1 cup 2% milk.

meal 7- pre bed
Cheese
milk


How is the setup? I have mastered hitting my total daily macro's but i find it hard to split them up evenly every meal. for instance meal 1 is pure carbs with whey as protein, and meal #2 is pure protein with the eggs and whey. help?

you need to replace all that whey protein with whole foods , chicken, steak, eggs, fish. Whey should be pwo only as it dosent do for your body what whole foods can. Id also aim for a more healthy carb choice than corn flakes. when bulking you want healty carbs with the exlusion of pwo perhaps. Brown rice is a good choice

Well the 10grams whey is more supplementation, i read you can only absorb 10-15g of protein from whey in the 1.5 hours it takes to digest, so i take 1/3rd scoops and get about 10g protein like that easily with each meal. And the cornflakes is for when im out of oats :P i went through 1kg of oats in 3 days :(

need macros for meals to critique properly but just from what u aim to get, 100g of fat is to much. 70-80g is good. protein a guy ur size should get 300g, carbs u should get 500g. whats ur bf?

ill critique diet when u get proper macros up!

too much cheese, milk, sugar, corn flakes, you need more oats and brown rice.

5 cups of oats isn't enough? :(

Quote:

---

Originally Posted by ogstrength

Well the 10grams whey is more supplementation, i read you can only absorb 10-15g of protein from whey in the 1.5 hours it takes to digest, so i take 1/3rd scoops and get about 10g protein like that easily with each meal. And the cornflakes is for when im out of oats :P i went through 1kg of oats in 3 days :(

---

This is complete horse$hit... where did you read this?

Mostly all poor carb choices. Replace with cleaner choices - oats, sweet potato, yam, quinoa, lentils, beans, brown rice, etc

Quote:

---

Originally Posted by gbrice75

This is complete horse$hit... where did you read this?

Mostly all poor carb choices. Replace with cleaner choices - oats, sweet potato, yam, quinoa, lentils, beans, brown rice, etc

---

agree'd ^^^ 10-15g? u can absorb up to 50g PWO. go for about 40g with the rest of ur meals.

Yeah i realize the corn flakes was a poor choice, i do eat oats usually but i ran out and had cornflakes as an emergency. I do eat 5 cup oats a day though 9/10 times i do have oats on me. The poor carb choices are probably the potatos right? I eat lentils/kidney/black beans/chick peas every day. Those are considered good carb sources i believe.

Ok here is my revised diet, updated and with macros for a better look at things. I wonder if i should be bulking in the first place, im 6'6", 194-198lbs (water fluctuation) and my bodyfat is in the 12-14% range, i can see my abs when flexed so i'm not too sure if I should cut down to 10% then start a bulk?

Revised diet

Meal #1
1.5 cup oats
1.5 cup milk (2%)
30g whey isolate

922 calories: 18 fat/ 123 carb/ 67prot

Meal #2
5 whole eggs
whole bread 2 slice
10g whey
1 cup milk
800 cals: 32 fat/73 carb/ 59 prot

Meal #3 pre workout
1/3rd cup oats
125calories: 2fat /22 carb/5 prot

meal #4 post workout
2/3rd cup oats
30g whey
291 calories: 5fat /45.5 carb/ 40 prot

Meal #5
Tuna
3 potatoes
10g whey
500 calories: 0 fat/78 carb/44 prot

meal #6
2 cup chick peas/ black beans/ bean variety
Salmon/ Sardines
920 calories: 18fat/116carb/78 prot

Meal #7
6oz beef liver/pork liver
random vegetables 2 cups (not counting calories for it)
10g whey
402 calories 13 fat/13 carbs/ 55 prot

Meal #8
2 cups milk
1 cup cottage cheese
459 17 fat /30 carb/ 44prot

Totals
4419 calories
105g fat/ 500g carbs/ 392g protein

and of course 1 gallon of water a day