trying to bulk

[wermz7]

right now my weight varies from 148-153 i want to be 160 consistently by june and maybe 170 by the end of summer my legs are weak and i can most likely get 5 to 10lbs of weight from them by the end of the summer i'm 5'10 dont know bf% but most likely around 15%
breakfast (pre-workout):
cals: 828g
carbs: 85g
protein: 45g

Lunch (post-workout):
cals: 1015g
carbs: 108g
protein: 71g

mid-day:
cals: 814g
carbs:85g
protein:43g

Dinner:
cals: 363g
carbs:33g
protein:73g

Evening
cals:800g
Carbs:84g
protein:45g

Total:
cals: 3,830g
Carbs: 395g
Protein: 277g

[gbrice75]

^^^ you've told us absolutely nothing with the info above. You've told us 2 of the 3 macros but no food choices. Are you getting 395g carbs from oats, sweet potato, and brown rice, or from Snickers Bars and weight gainer shakes? What about fat? At more than double the amount of calories per gram vs. protein or carbs, i'd say it's worth counting.

[wermz7]

Okay thanks i will post the foods tomorrow

[tbody66]

also post your workout routine, with specific exercises/sets/reps/poundages and split. Also you mentioned your ht/wt but not age or training experience, pics would be a huge help, as well as what you are willing and aren't willing to do to get there.

[wermz7]

breakfast: beefaroni, half cup of white rice, whey protein with two percent milk and Tbsp of flax oil, amino acid tablets
Lunch: can of tuna, whey protein with two percent milk, pineapple greek yogurt, Alfredo pasta, cup of fruit
Mid-day: chicken salad on white panini bread with two slices of provolone, blueberry bagel with butter
Dinner: two pork chops or two chicken breasts something along those lines, cup of mixed vegetables
Evening: two slices of wheat bread each with two Tbsp's of creamy peanut butter, casein protein mixed with water

[wermz7]

exercises differ everyday but my sets and reps or 5x5 for everything
this week
mon:bi's tri's
tue:chest, back, shoulders
wed: legs, abs
thurs: bi's tri's
fri: chest, back, shoulders
sat: bi's tri's
sun: legs, abs
this week im doing bi's and tri's three days of the week but next week they will be rotated with chest, back, shoulders and will only be two days a week and chest, back, shoulders will be three days a week

[wermz7]

training experience is two years of working out consistently but been working off and on for about four years

[Damienm05]

Your diet is so bad, I can't even begin to help you with it. You need to read up on the information in the link below and at that point, you'll at least be ready to receive criticism/implement changes properly.

http://forums.steroid.com/showthread...ead&highlight=

[tbody66]

I don't see your age, or exact exercises with poundages.

[gbrice75]

Your diet is so bad, I can't even begin to help you with it. You need to read up on the information in the link below and at that point, you'll at least be ready to receive criticism/implement changes properly.

http://forums.steroid.com/showthread...ead&highlight=

Agreed... no knock but it's not even close to a bodybuilding diet. You might bulk on it - it'll probably be mostly fat.

Do check out Damien's link, and take a look at one of my diets below as an example of something much cleaner and balanced.


GB's Current Diet:

PROTEIN/CARBS/FAT/TOTAL CALORIES

MEAL 1 - PRE-WORKOUT
4:30am

Premier protein shake - 30/5/3/160
1 cup oats - 10/52/5/280
1 Extra Large Whole Egg - 7/0/5/90
1/2 cup liquid egg whites - 12/2/0/60
1/2 cup blueberries - 0/10/0/40

TOTALS: 60/70/12.5/620

5:30am - WORKOUT, followed by 1 hour cardio

MEAL 2 - POST WORKOUT
7:30am

1 cup oats - 10/52/5/280
2 scoops Myofusion - 50/10/6/315

TOTAL: 60/60/11/600

MEAL 3
10:00am

6oz Boneless Skinless Chicken Breast - 36/0/2.5/165
7oz Sweet Potato - 3/35/0/150
1 Cup Green Beans - 1/4/0/20

TOTALS: 40/40/2/350

MEAL 4
1:00pm

4oz 95/5 Lean Ground Beef - 35/0/7/200
1/2 cup (a little over) Brown Rice - 5/40/1/180
1/4 cup tomato sauce - 0/3/0/12
2 cups baby spinach - 2/2/0/15

TOTALS: 40/45/8/415

MEAL 5
4:00pm

3/4 cup 1% Milk Fat Cottage Cheese, No Sodium Added: 20/7.5/2.5/135
1 scoop ON 100% Casein - 24/3/1/120
2tbsp PB2 Powdered Peanut Butter - 4/6/1/50

TOTALS: 50/15/4/300

MEAL 6
7:00pm

6oz Broiled Tilapia - 35/0/3/165
1 cup broccoli - 3/6/0/30
1tsp EVOO - 0/0/5/45

TOTALS: 40/6/8/235

MEAL 7
10:00pm

1 cup 1% Milk Fat Cottage Cheese, No Sodium Added: 26/10/3/180

TOTALS: 26/10/3/180 (could add more fats here but happy with totals as is)

DAILY TOTALS: 315/250/50/2700

46% protein, 37% carbs, 17% fat

[wermz7]

alright thanks for the replies i defiantly need to work on it the food offered on campus is very bad trying to to do the best with it but i am a member of costco and will be able to get the correct food this summer