Revised Bulking Diet help!!

[RB3232]

TDEE = 3693
P/C/F

9 am

3 whole eggs 18/0/15
1 & 2/3 cups of oatmeal 17 /90/8
1 scoop optimum whey 24/4/1


11 am

10 oz chicken breast 65/0/2
2 cups whole wheat pasta 14/82/3


1 pm Pre workout

2 slices of whole wheat bread with 1 tbs of homemade jam 14/36/3
1 scoop whey 24/4/1


2 pm workout

Post workout

2 scoop whey 48/8/2
3 scoops of ultra fuel (carbs in the form of glucose polymers) 0/75/0 (has 300 calories and 25g sugar)


5-6 pm

10 oz chicken breast 65/0/2
1 large sweet potato 4/41/0
2 cups of broccoli 6/12/0


11 pm
2 scoop casein shake 48/6/2

Totals 349/ 358/ 39
Calorie total = 3179
Protein – 1396
Carb – 1432
Fats – 351


I clearly need some help here, I understand my TDEE is higher than my daily totals, again this is supposed to be a bulking diet. I lift and run (4 days lift 3 days sprinting workout) I know I’m not eating enough but I need help in adding more food in.
Thanks everyone!

[MR-FQ320]

not sure what the diet looked like before but this still needs more work.

your relying on scoops of protein in too many meals, a lot of guys here only use whey for their PWO shake, you have it in 3 meals plus a casein shake at bedtime. too many powders, not enough real food, not enough variety.

[Fevershock]

^^^^

What he said. You need to drop the powder and start getting your protein from as many natural sources as possible. Turn every session into a meal. Save the shake for after the workout.

[Windex]

I take it you didn't read my thread. I will try to simplify this for you. ANYTHING NOT BELOW IS NOT ALLOWED IN A BODYBUILDING DIET

PROTEIN/Fat SOURCES:

- Eggs
- Fish
- Steak / Kangaroo Steak
- Lean or Extra Lean Ground Beef

PROTEIN Sources:

- Chicken
- Whey Powder
- Cottage Cheese (Ideal before bed because of the Casein present)
- Casein Powder (Alternative to cottage cheese or lean cuts of steak)
- Milk (Skim/Homogenized are usually easier for macro configuration from personal experience)
- Egg Whites

CARB SOURCES:

- Brown Rice
- Quinoa
- Oats
- Lentils
- Chickpeas
- Sweet Potatoes / Yams
- Fruits (IN MODERATION (2 or less pieces/day)


FAT SOURCES:

- Nuts
- Nut Butter (Natural)
- Extra Virgin Olive Oil

VEGGIES:

- Broccoli
- Cauliflower
- Spinach
- Green/Yellow Beans
- Asparagus
- Mushrooms

USE THESE FOR FLAVOR:

- Salsa
- Mustard
- Balsamic Vinegar / EVOO
- Any Club House seasonings you can pick up at the Grocery Store / Costco / etc
- Tomato Juice (Not that Heinz crap, look for basically mashed tomato or squeezed tomatoe extract - Costco has this at 6 bottles/box)

[RB3232]

I did read your thread windex, ill definitely take out the shakes but other than that how am I looking?

[RB3232]

refresh

[RB3232]

refresh

[MR-FQ320]

TDEE = 3693
P/C/F

9 am

3 whole eggs 18/0/15 drop one egg and add six egg whites
1 & 2/3 cups of oatmeal 17 /90/8
1 scoop optimum whey 24/4/1


11 am

10 oz chicken breast 65/0/2
2 cups whole wheat pasta 14/82/3


1 pm Pre workout

2 slices of whole wheat bread with 1 tbs of homemade jam 14/36/3 would prefer a better carb source here, brown rice or wheat pasta as before. Jam ? why?
1 scoop whey 24/4/1 real protein here, tuna chicken etc etc


2 pm workout

Post workout

2 scoop whey 48/8/2
3 scoops of ultra fuel (carbs in the form of glucose polymers) 0/75/0 (has 300 calories and 25g sugar) personally i would change this for rolled oats, blended for convenience of mixing with water on exit from the gym


5-6 pm

10 oz chicken breast 65/0/2
1 large sweet potato 4/41/0
2 cups of broccoli 6/12/0 good meal choice here


11 pm
2 scoop casein shake 48/6/2 this is good too, swap for cottage cheese for variety

Totals 349/ 358/ 39
Calorie total = 3179
Protein – 1396
Carb – 1432
Fats – 351


I clearly need some help here, I understand my TDEE is higher than my daily totals, again this is supposed to be a bulking diet. I lift and run (4 days lift 3 days sprinting workout) I know I’m not eating enough but I need help in adding more food in.
Thanks everyone!

get some more green veggies in there and adapt as necessary as you go on

[RB3232]

get some more green veggies in there and adapt as necessary as you go on

Thank you for the help man