Bulking diet help!!! Need direction!!!

[TattedZach]

Well Lets start with the basics. I HAVE NO IDEA WHAT IM DOING WHEN IT COMES TO DIETING ESPECIALLY FOR BULKING.

Im 23, 5'11, 160 pounds. Not sure about body fat but somewhere around 17%. I have a very fast metabolism and have always had a difficult time gaining weight. I literally can eat what ever I want and lose 5 pounds but I would love nothing more to get fit and bigger. My ultimate goal weight is 205 but for now Im shooting for 185. I realize this doesnt happen overnight but I would like results as fast as I can get them. In the end I would like to ensure I made my desired goal without damaging my muscle and tissue and know Im muscle not fat. I have accumulated a diet based pretty much on advice from friends, co workers, and random people at the supplement store. Ill post it in detail momentarily but PLEASE HELP and dont be afraid to tell me if Im a moron. Hopefully Im somewhere in the right ball park.


7:00am MEAL 1 P / CH / F / KCAL
RE-BUILT MASS shake 60 133.5 39.5 1105
(half serving of powder, 16oz Whole milk, 4oz oatmeal, 4oz berries, 2tbsp peanutbutter)

WHOLE WHEAT BREAD 6 20 1.5 110
(2oz)
Total- 66 153.5 41 1215

10:00am MEAL 2
BANANA 1 30 0 110

ORANGE JUICE 2 48 0 200
(16oz)

BAGEL 14 52 13 370
(with cream cheese)

Cottage cheese 30 10 0 160
(8oz)
Total- 47 140 13 840

12:00pm MEAL 3
2 TURKEY SANDWICHES 41 55 83 1110
(56g turkey, 4oz whole wheat bread, 56g cheese, 1/2 an avocado)

GRAPES 1 27 0 104
(8oz)
Total- 42 82 83 974

3:00pm MEAL 4
GRAPES 1 27 0 104
(8oz)

WHOLE WHEAT BREAD 12 40 3 220
(4oz)

ORANGE JUICE 2 48 0 200
(16oz)
Total- 15 115 3 524

7:00pm MEAL 5
CHICKEN BREAST 23 0 2.5 110

3 EGGS 18 0 13.5 210

Total- 41 0 16 320

**HIT THE GYM**
PRE WORKOUT JACK3D
POST WORK OUT 36 41 3 330
(PROTIEN SHAKE, AMPLIFIED WHEYBOLIC EXTREME 60(half serving), 4oz oatmeal, 4oz berries)
HALF CUP BROWN RICE
GRAND TOTAL- 248 599.5 162 4743


LIKE I SAID IM CLUELESS SO ANY HELP IS APPRECIATED, ESPECIALLY IF YOU CAN HELP ME BUILD IT CORRECTLY IF I AM THAT FAR OFF.
thanks for reading

[jypoll]

i think 4700 cals is too much at 160lbs 17%bf, even with a fast metabolism. id be surprised that 3000cals isnt enough for you, unless you train everyday with cardio. the problem is your food choices.

For a start you need to work on your macro split. at your current calories protein is too low and fats are way to high. Fats should be max 20% you currently have 30% and you need to lower your calories. Protein you can probably bump upto 280-300g.

you need to make better carb choices, you have alot of sugar, which is completely unnecessary.
the majority of your carbs should be limited to:
brown rice
oats
yam
sweet potato

and since you are bulking a little bit of fruit and vegetables are ok (like 1-2 serving of fruit not 10)
you have no vegetables, you should have 2 cups of broccoli

i would strongly advise against bread, even whole wheat, and definitely no bagel

make a new meal plan at a max of 3500 cals and with better carb choices, and about a third of your current fats

[TattedZach]

Im still learning right foods and such. sincerely appreciate the info. I work 70-90 hrs a week and have little time to research. if someone can help me build it with the specifics ill little paypal you 100 bucks lol. i got 400 a month budget on food so gotta be careful on over spending

[TattedZach]

literally pay ***

[jypoll]

i dont need money, lol

start with 3000cals with 40/40/20

300gP 300gC 67gF

carbs:
brown rice
oats
sweet potato yam.
upto 20g of carb from fruit
2 cups broccoli

protein:
lean meat
fish
cottage cheese before bed

fat:
flax oil
peanut butter
avocado
fish/meat fat

make 6-7 meals that add up to these macros with these foods.

here is my maintenance diet 3200cals, i am 190lbs <15%bf should be a good start for you if you can copy it

1
3/4 cup egg white 21 0 0
sc whey 24 4 1.5
cup oat bran 21 75 9
1/2 banana 1 13 0

total 67 92 10.5


250g chicken breast 58 0 3
tsp olive oil 0 0 6
garlic 0 4 0
1/2 cup rice 8 68 2
vegetable 3 8 0

total 69 80 11


workout


protein pudding 23 19 3
1/2 cup oat bran 10 37 4

total 33 56 7

200g turkey breast 46 0 2
tsp olive oil 0 0 4
20g cheddar cheese 6 0 7
1/2 cup rice 8 68 2
1.5 cup broccoli 6 10 0

total 66 78 15
6
125g tilapia 25 0 1.5
garlic 0 3 0
tsp butter 0 0 4
vegetable 3 8 0

total 28 11 5.5
7
2/3 cup cottage cheese 21 8 2.5
casein shake 21 5 1.5
1.5 tbsp PB 6 3 12
rice cake 1 8 0
1/4 egg white 7 0 0

total 56 24 16


daily total macros 319 341 65
daily total calories 1276 1364 585

total calories 3225

[TattedZach]

you have sincerely blown my mind on foods to use in my diet. unfortunately due to my work schedule im limited to 5-7am for first meal. 10am for second. 12pm for third. 3pm for fourth and i dont get off till 5pm and am not home till 6pm. accept on top of that i have class(work related) 3 nights a week which means im not home till around 9pm so to build around that will take effort but your advice should put me on the right track. next is appropriate workout schedule. ive been using p90x but its hard to get motivated when your couch is in the other room. trying to find a gym regiment to follow so i can go straight there before home. i know im in the nutrition section but any help is beyond appreciated.

[TattedZach]

not to mention i think the amount of cardio involved i think is holding me back and i prefer free weights over most forms of training.

[--->>405<<---]

I think if ur truly 17% bf u need to be cutting not bulking and it makes me question either how fast ur metabolism really is and/or how accurate ur bf% guesstimate really is..

Before u do anything i would find out for sure.. Go get it chekd..

IMO 17% is too high for a bulk!

[TattedZach]

Well apparently my guess wasnt even close. Got checked out today. 9.5% BF

[--->>405<<---]

^^good deal now 9.5% is alot better!

160lb at 9.5% ur tdee is @ 2772cals which would put ur bulking cals up to 3272.. u could bump up to 3300 and do:

330g pro
330g carbs
73g fat

[jypoll]

not to mention i think the amount of cardio involved i think is holding me back and i prefer free weights over most forms of training.

cardio isnt holding you back, it just increases your metabolism so you may need to eat an extra couple kcals

[TattedZach]

sincerely appreciate all the help, it has been significantly helpful. im trying to avoid cardio because i work in the oil industry and work 10-14 hours a day and constantly on the go so i burn alot of kcals at work as it is