Revised Bulking Diet <----- PLEASE CRITIQUE (19 y/o)

[boisebeast]

So after your feedback on my current diet, I went back and rewrote it quite a bit. All of these numbers were pulled directly from the nutrition facts of the foods except the bagel for breakfast (which was estimated based on some quick research), I'll have exact numbers for that once I get to the store to pick some up.

My Stats:
Age:19
Height: 5'11"
Weight: 162 lbs
Estimated BF: 12%
No current/planned AAS use

***Note: My previous diet came out at 3,719 Calories, which is a fair amount above 500 cals over maintainence; however, I was still only gaining an average of 2lbs a week. I believe this is due to calories burned during my workouts. This revised diet is slightly higher than the previous in calories, and if I'm gaining too much a week, I'll probably cut out 1 of the 4 burritos burritos since they are roughly 300 a piece

3/27/12 New Bulking Nutrition Plan

Breakfast:
Bagel ~ 215 Cal/8g Protein/42g Carbs/1g Fat
Tuna – 210 Cal/48g Protein/0g Carbs/3g Fat
Cheese - 90 Cal/5g Protein/0g Carbs/7g Fat
Mayonnaise – 90 Cal/0g Protein/0g Carbs/10g Fat

Lunch:
Peanut Butter and Jelly Sandwich – 515 Cal/20g Protein/47g Carbs/26g Fat
Chips – 120 Cal/2g Protein/21g Carbs/3.5g Fat

Snack:
Protein Bar – 210 Cal/14g Protein/23g Carbs/7g Fat

Dinner:
Burrito x4 – 1,100 Adjusted Cal/48g Protein/160g Carbs/20g Fat
Ketchup – 80 Cals
Cheese (2 Slices) – 180 Cal/10g Protein/0g Carbs/14g Fat

Other:
Protein Shake (1 part serious mass, 3 part twinlab whey) – 1,045 Cal/100g Protein/141g Carbs/9.3g Fat


Totals:
Cals: 3,855
Protein: 255g
Carbs: 434g
Fat: 101g

Macros:
32% Protein
55 % Carbs
13% Fats


Please let me know how this looks! I started at 129 lbs and have been training for 7 months, now I'd like to dial in my diet even more. Thanks for your feedback!

[Awesome_Archy]

Personally i would get rid of the cheese, chips, jelly, ketchup and burritos. Just a recipe for a very dirty bulk in my opinion. Stick to chicken, steak, ground beef (so long as its lean) Also i don't see any vegetables in there and they are extremely important too otherwise you would be literally sh*ting bricks. Use this to help you build your diet.

Carbohydrates

Brown Rice - 1 cup cooked - 218 cal - 46g c - 5g p - 2g f
Brown Rice - 1/2 cup uncooked - 344 cal - 77g c -7g p - 2.5g f
Oats - 1 cup uncooked - 300 cal - 54g c - 10g p - 5g f
Oats - 1/2 cup uncooked - 150 cal - 27g c - 5g p - 2.5g f
Quinoa - 1/2 cup uncooked - 318 cal - 59g c - 11g p - 5g f
W. Wheat Spaghetti- 2oz dry - 198 cal - 40g c - 8g p - 1g f
Ezekiel Bread - 1 slice - 80 cal - 15g c - 4g p - 1g f

Lentils - 1 cup cooked - 230 cal - 40g c - 18g p - 1g f

Sweet Potato - 1 medium (5"x2" or 100g) - 99 cal - 23g c - 2g p - 1g f
Asparagus - 4 spears - 13 cal - 2g c - 1g p - 0g f
Broccoli - 1 cup chopped (5oz) - 41 cal -7g c - 4 g p - 0g f
Green Beans - 1 cup (4.5oz) - 41 cal - 9g c - 2g p - 0g f
Brussels Sprouts- 1 cup (6oz) - 65 cal - 13g c - 6g p - 1g f
Green Pepper -1 medium 2.5"x2.5" - 24 cal -6g c - 1g p - 0g f
Spinach (frozen) - 1 cup (5oz) - 48 cal - 7g c - 6g p -1g f
Spinach (fresh) - 10oz - 65 cal - 10g c - 8g p - 1g f

Apple (w/skin) - Medium (5oz or 2 3/4") - 72 cal - 19g c -0g p - 0g f
Banana - Medium - (7 - 7 1/2 ") - 105 cal - 27g c - 1g p - 0g f
Blueberries - 1 cup - (100 berries) - 83 cal - 21g c -1g p -0g f
Kiwi Fruit - 1 medium (skin off) - 46 cal - 11g c - 1g p - 0g f
Mango - 1 skinned cleaned fruit - (6 1/2oz) - 135cal - 35g c - 1g p - 1g f
Pineapple - 1 cup - (chunks in water or fresh- not in syrup) - 74 cal - 20g c - 1g p - 0g f
Pear - medium - (6oz) - 96 cal - 26g c - 1g p - 0g f
Raspberries - 1 cup (45 medium berries) - 64 cal - 15g c - 1g p - 1g f
Strawberries - 1 cup (10 medium - stems removed) - 46 cal - 11g c -1g p -0g f
Proteins

Egg - 1 large - 74 cal - 0g c - 6g p - 5g f
Egg - 1 x-large - 85 cal - 0g c - 7g p- 6g f
Egg White - 1 large - 17 cal - 0g c - 4g p -0g f
Egg White - 1 x-large - 21cal - 0g c - 5g p- 0g f

Chicken Breast, boneless, skinless (medium - 3.5oz) - 150 cal - 0g c -28g p - 3g f

Beef, bottom round, trimmed of fat (3.5oz) - 169 cal - 0g c - 28g p -5g f
Beef, ground, 90% lean, 10% fat (3.5oz) - 230 cal - 0g c -28g p -12g f
Beef, ground, 95%lean, 5% fat (3.5oz) - 193 cal - 0gc - 29g p -8g f
Beef, tenderloin (fillet), trimmed of fat (3.5oz) - 235 cal - 0g c - 27g p - 13g f

Turkey Breast, boneless, skinless (3.5 oz.) - 135 cal - 0g c - 30g p -1g f
Turkey, ground, 97% lean, 3% fat (4oz) - 140 cal - 0g c - 26g p - 3g f

Pork, tenderloin, trimmed of fat (3.5oz) - 173 cal - 0g c - 28g f - 6g f
Pork, Canadian bacon, per 1 oz. slice - 43 cal - 0g c - 6g p - 2g f

Fish, flounder/sole (1 fillet /4.5oz) - 149 cal - 0g c - 31g p -2g f
Fish, orange roughly (4.5oz) - 114 cal - 0g c - 24g p - 1g f
Fish, salmon, fresh (3oz) - 175 cal - 0g c - 19g p - 11g f
Fish, salmon (pink), canned (3oz) - 118 cal - 0g c - 17g p -5g f
Fish, tilapia (3.5oz) - 128 cal - 0g c - 26g p - 3g f
Fish, tuna, Bluefin, (3oz) - 156 cal - 0g c - 25g p - 5g f
Fish, tuna, yellow fin, (3oz) - 118 cal - 0g c - 25g p - 1g f
Fish, tuna - chunk light, canned in water (1 can) - 191 cal - 0g c - 42g p -1g f
Fish, tuna - white, canned in water (1 can) - 220 cal - 0g c - 41g p - 5g f

Fats

Almonds, (1oz - approx. 20) - 164 cals - 6g c - 6g p - 14g f
Almond Butter, (1 tablespoon) - 101 cal - 3g c - 2g p - 9g f
Macadamia Nuts, (1oz - approx. 10) - 204 cal - 4g c - 2g p - 21g f
Natural Peanut Butter, (1 tablespoon) - 100 cal - 3g c - 4g p - 8g f
Walnuts, (10z - approx. 14 halves) - 185 cal - 4g c - 4g p - 18g f
Olive Oil, (1 tablespoon) - 119 cal - 0g c - 0g p - 13g f
Flaxseed Oil, (1 tablespoon) - 120 cal - 0g c - 0g p - 13g f
Flaxseed Oil, Capsule (1000mg) - 9 cal - 0g c - 0g p - 1g f
Fish Oil, Capsule (1000mg) - 9 cal - 0g c - 0g p -1g f

[boisebeast]

thanks for the reply archy, I also didn't breakdown the individual ingredients in the burritos, but it's pretty much just fat free beans and chicken breast.

More opinions please! Thanks

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

[QUOTE=boisebeast;5953238]So after your feedback on my current diet, I went back and rewrote it quite a bit. All of these numbers were pulled directly from the nutrition facts of the foods except the bagel for breakfast (which was estimated based on some quick research), I'll have exact numbers for that once I get to the store to pick some up.

My Stats:
Age:19
Height: 5'11"
Weight: 162 lbs
Estimated BF: 12%
No current/planned AAS use

***Note: My previous diet came out at 3,719 Calories, which is a fair amount above 500 cals over maintainence; however, I was still only gaining an average of 2lbs a week. I believe this is due to calories burned during my workouts. This revised diet is slightly higher than the previous in calories, and if I'm gaining too much a week, I'll probably cut out 1 of the 4 burritos burritos since they are roughly 300 a piece

dude if u were gaining 2lbs per week why in the heck would u want to increase cals further? esp considering this is a natty bulk??????? from wat ive read most people cant accumulate more than 1/2lb - (rarely) 1lb muscle per week.. this would mean either u are extraordinary or the other pound u were gaining (assuming u maxed out the 1lb/week possibility) is fat.. therefore by increasing ur cals ur increasing ur fat gain...???

[boisebeast]

so should I cut a burrito and drop the cals down to around 3,500?

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

gaining 2lbs per week i certainly wouldnt increase them..

at 162 and 12% bf ur tdee is @2738cals.. and thats a high estimation.. running 500 over that would put u at 3238.. so its no wonder u were gaining 2lbs per week at 3700... thats almost 1000cals per day above ur tdee which is 7000 cals per week .. which we know 7000/3500 = 2lbs...

[boisebeast]

do you think I should shoot for exactly 500 over maintenance for 1/2lb gains then or slightly higher?

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

personally i like to play it safe.. id rather the bulk take longer and/or have to increase cals as opposed to lose fat.. with ur tdee id start @ 3200 at 40/40/20

320g pro
320g carbs
71g fat

and see how u go.. how did u get ur bf done? can u monitor it regularly? if so i suggest u do that way u will know what kind of weight ur accumulating.. fat or muscle.. and how much of both .. this way u can make the proper adjustments..

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

and for goodness sake get rid of the burritos man! especially if theyre those frozen pieces of crap! if i were u id post a diet for review and follow the instructions u r given..

[boisebeast]

Yeah I think I'll just take it slow then. Also I can usually just gauge my BF pretty accurately by looking at my abs, I can do caliper tests too though. As for the burritos idk man lol, I make them myself, fat free beans, chicken breast and a little cheese is all. I also think I'm alergic to something in my mass gainer, so I'm going to cycle off that for now and see if my symptoms go away, that way I'll be able to drop quite a few calories anyway. Thanks for your advice, I'm always so impressed witht he people on this forum compared to others like BB forum.

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

if ur making ur burritos urself then im sure theyre alot better than the frozen ones i thought u were eating! id run the macros suggested nonetheless..

[boisebeast]

haha yeah for sure bro, thanks again