Ok little bit about my self,
Weight: 76 kg or 168 pounds
Height: 175 cm
Bf : about 22% (according to one of those machines)
I would like to start bulking to put on some weight, I believe that i have a good understanding of exercises and what works well for me as i have been trialing and erroring quite a lot
Meal Plan
Meal 1 : Oats with milk
Calories: 432
Protein : 18.2g
Fat : 10.6
sat Fat : 4.6
Carbs : 65.2 g
Meal 2 : Protein shake with 400Ml of Semi skimmed milk
Calories: 548
Protein : 55.8g
Fat : 7.2g
sat Fat : 2.4mg
Carbs : 27.2g
Meal 3 : Chicken breast with one piece of brown rice
Calories: 350 +216 = 566
Protein : 38.3 +5 = 43.3
Fat : 10 +2 = 12
sat Fat : 2.9 + 0 = 2.9
Carbs : 0 + 45 = 45
Meal 4 : Protein shake with 400Ml of Semi skimmed milk
Calories: 548
Protein : 55.8g
Fat : 7.2g
sat Fat : 2.4mg
Carbs : 27.2g
PWO : Protein Shake
Calories :250
Protein : 42.6
Carbs :7.2
Meal 5 : Chicken breast with one piece of brown rice + Cottage Cheese (125g)
Calories: 350 +216 = 566 +97 = 663
Protein : 38.3 +5 = 43.3 +15 =58.3
Fat : 10 +2 = 12+1.9 = 13.9
sat Fat : 2.9 + 0 = 2.9 +1 = 3.9
Carbs : 0 + 45 = 45+ 3 = 48
Meal 6 : Protein shake with 400Ml of Semi skimmed milk
Calories: 548
Protein : 55.8g
Fat : 7.2g
sat Fat : 2.4mg
Carbs : 27.2g
Total Calories :3555
Protein: 329 g
Fat:65.3
Carb:244g
My Workout will be
Sunday - Chest /Biceps
Monday - Legs
Tuesday - off
Wednesday - Shoulders
Thursday - off
Friday - Back Triceps
Saturday off
This is the only viable routine as i am a student and have university tuesdays and thursdays and work out is not possible on those days
This will be my official proper bulk as i never done one before,
Advice would be helpful regarding my meal plan
I think that i am having too much protein. your help will be much appreciated