Need a good week-to-week diet to fit my needs; details inside!

[Charisbrah]

Reality goal: Get big, swole, huge, etc.
Dream goal: Acquire Zyzz physique.



I'm thinking I should go with 3,000 or more cals (bulk). Can anyone help me out with a week-to-week diet?

[jypoll]

carbs:
brown rice
sweet potato
oats
broccoli, if your bulking you can a little more excited with vegetables

protein
egg white
cottage cheese(before bed)
whey
meat

fats:
fish(salmon)
flax
avocado
nuts

put something together and we will help you fine tune

[Charisbrah]

Breakfast:
4*(Egg - 1 large - 74 cal - 0g c - 6g p - 5g f)
total: 296 cal, 0g carb, 24g protein, 20g fat.

1*(English Muffin 130 cal, 26g carb, 5g protein, 1.5g fat)
2 tbsp peanut butter (200 cal, 7g carb, 8g protein, 16g fat)
total: 330 cal, 33g carb, 13g protein, 17.5g fat

Protein shake:
1 banana (105 cal - 27g c - 1g p - 0g f)
2 scoops choco whey (320 cal, 16g carbs, 52g protein, 4g fat)
12 oz 2% milk (195 cal, 19.5g carbs, 12g protein, 7.5g fat)
total: 620 cal, 63g carbs, 65g protein, 11.5g fat

GRAND TOTAL: 1246 cal, 96g carb, 102g protein, 49g fat

This is my breakfast so far today, any good?

[JohnnnyBlazzze]

What are your stats?

[Back In Black]

Depending on the rest of your diet you should definitely get big in some way, shape or form!

List the rest of your diet.

Also your age, height, weight and body fat %.

[Charisbrah]

Not sure on body fat % or really how to calculate. I'm 24 years old, 6'2" and 170lbs. Is that a good breakfast though? I'll construct/figure out the as I go along. Trying to figure out what's affordable and works best for me.

[Back In Black]

Post some pics we'll estimate your body fat.

Honestly, if I ate that breakfast I'd be a fat fvck with some awful digestion problems. But that may just be me. I am sure it can be worked on but we need the rest of the diet first.

Not that it matters but your profile says you are 21!

[JohnnnyBlazzze]

49g of fat for your first meal is a lot when you're only eating 74 throughout the rest of the day. That leaves 25g left which is 5g per meal, granted you're eating 5 more meals throughout your day.

[jypoll]

49g of fat for your first meal is a lot when you're only eating 74 throughout the rest of the day. That leaves 25g left which is 5g per meal, granted you're eating 5 more meals throughout your day.

i agree way too much fat

[Charisbrah]

Going to take me longer than I thought to figure this out then.. perhaps I could stick to only the protein shake for breakfast.

[Charisbrah]

Meal 1:
Protein shake:
1 banana (105 cal - 27g c - 1g p - 0g f)
2 scoops choco whey (320 cal, 16g carbs, 52g protein, 4g fat)
12 oz 2% milk (195 cal, 19.5g carbs, 12g protein, 7.5g fat)
Oats - 1/2 cup uncooked - 150 cal - 27g c - 5g p - 2.5g f
total: 770 cal, 90g carbs, 70g protein, 14g fat


Meal 2:
Chicken Breast, boneless, skinless (medium - 3.5oz) - 150 cal - 0g c -28g p - 3g f
Brown Rice - 1 cup cooked - 218 cal - 46g c - 5g p - 2g f
total: 368 cal, 46g carb, 33g protein, 5g fat

Meal 3:
2*(Beef, ground, 95%lean, 5% fat (3.5oz) - 193 cal - 0gc - 29g p -8g f)
total: 386 cal, 0g carb, 58g protein, 16g fat

Meal 4:
2*(Chicken Breast, boneless, skinless (medium - 3.5oz) - 150 cal - 0g c -28g p - 3g f)
total: 300 cal, og carb, 56g protein, 6g fat.
Brown Rice - 1 cup cooked - 218 cal - 46g c - 5g p - 2g f
total: 518 cal, 46g carb, 61g protein, 8g fat.

TOTAL: 2042 cal, 182g carb, 222g protein, 43g fat.

This is what I've got so far, it's hard to hit what I need though.

[jypoll]

Meal 1:
Protein shake:
1 banana (105 cal - 27g c - 1g p - 0g f)
2 scoops choco whey (320 cal, 16g carbs, 52g protein, 4g fat)
12 oz 2% milk (195 cal, 19.5g carbs, 12g protein, 7.5g fat)
Oats - 1/2 cup uncooked - 150 cal - 27g c - 5g p - 2.5g f
total: 770 cal, 90g carbs, 70g protein, 14g fat


Meal 2:
Chicken Breast, boneless, skinless (medium - 3.5oz) - 150 cal - 0g c -28g p - 3g f
Brown Rice - 1 cup cooked - 218 cal - 46g c - 5g p - 2g f
total: 368 cal, 46g carb, 33g protein, 5g fat

Meal 3:
2*(Beef, ground, 95%lean, 5% fat (3.5oz) - 193 cal - 0gc - 29g p -8g f)
total: 386 cal, 0g carb, 58g protein, 16g fat

Meal 4:
2*(Chicken Breast, boneless, skinless (medium - 3.5oz) - 150 cal - 0g c -28g p - 3g f)
total: 300 cal, og carb, 56g protein, 6g fat.
Brown Rice - 1 cup cooked - 218 cal - 46g c - 5g p - 2g f
total: 518 cal, 46g carb, 61g protein, 8g fat.

TOTAL: 2042 cal, 182g carb, 222g protein, 43g fat.

This is what I've got so far, it's hard to hit what I need though.

so im assuming by 2000kcals youve decided to go for a cut? in that even you will need to replace the milk

[JohnnnyBlazzze]

It takes time to prepare and outline your diet my man. Once you get it all figured out and all your macros on point you will be glad you took the time out to organize it.