Critique my clean bulk diet..

[Zab]

Doing a bulk, no AAS involved.

Weight 79kg
Height 5'11


Just want to know if you think the macros and the calories im taking in are sufficient. And any advice u may want to give.. thanks

[Turkish Juicer]

5'11, 79 kg.

7 meals, 3000 cals, 274gr PRO/317gr CHO/70gr Fat.

Yeah, this will certainly bulk you up. But...

Altough the Excel makes it look all fancy, it is easy for the trained eye to see some of the flaws with this bulking diet:

1. I am totally OK with that meal 5 includes no macros since it is PWO and that meal 7 is a classic before bed casein intake; however, I think your protein intake should be from macros in breakfeast. Otherwise, you are almost getting half of your daily protein need from shakes; which would be completely understandable on a cutting diet per se, but it should not be the preffered method for a lean bulking diet IMO. I would introduce add 2-3 whole eggs along with several egg whites to meal 1 and you can keep the whey if you want to maintain a high daily protein intake.

2. Meal 3 should target a more substantial protein source such as lean steak. Eggs are surely the purest protein source in the nature with an extremely high BV; however, they are not as substantial as some of the other protein sources and are easily digested, which is why they should maintain their special places in breakfast IMO. I am not suggesting that eggs cannot be consumed in any meal other than breakfast, but a diet that lacks a lean steak portion is a poor BB diet IMO. Lean lamb and bison are the best alternatives to cow's beef, of course. You might also want to replace your bread with either whole wheat pasta, whole wheat couscous, bulgur, brown rice and/or sweet potatos. I know you like your bread and Helga's whole meal is as good as bread gets but bread is not a very credible carb source in BBs diet as some other carb sources.

3. I believe 50gr of dextrose along with 50gr of whey in one serving is too much for a 79 kg person. As is, only 11gr of whey concentrate alone causes a 20% spike in insulin. From a health point of view, I would never advice for an intake of 50gr whey + 50gr dextrose in one serving but I know there are many heavyweight BBs here who would disagree with me. This is my opinion, however.

4. You should get rid of the lite milk in meal 7, regardless of the fact that it is only 5gr carb containing lite milk. Either drink your casein with water or sugar-free almond milk. Elevating blood glucose levels before bed is the last thing you will ever need.

[tbody66]

How old are you, what's your current bf% and what is your training experience?

[Zab]

Age 21
bodyfat now is approx 12%

trained experience is 1.5 years. Im really annoyed now i wrote up a bigass reply and then i accidently pressed back on my browser and it didnt send.
But TurkishJuicer i took ur advice n removed the milk from meal 7. Also wanted to add that meal 2+3 are sometimes had in 1 sitting because of lack to time(i wake up late sumtimes). Alsooo every 2nd day meal 6 chicken is replaced with steak or lean beef.