Re-Revised Bulking Diet (19 y/o) <----- Please Look Over It

[boisebeast]

Edit: Just COMPLETELY rewrote my entire diet plan from scratch, please critique
Stats:
Age: 19
Height: 5'11"
Weight: 162 lbs
Not running AAS

Got some really helpful advice from "--->405<---" last time, but after running all my numbers I want to make sure I'm not shorting myself on needed calories. He calculated that my TDEE@ 2,750, but when I used http://www.freedieting. c[] m/tools/calorie_calculator.htm (just fix the dotcom part), I came up with a TDEE of 2,900. For anyone who checks the calc out I input exercise level: everyday, BF% at 12%, and the rest of my stats specified above. This is my revised bulking diet, should I be eating more or is this okay for someone bulking without an AAS?


Breakfast:
1 scoop whey: 25g protein/5g carbs/2g fat -140 cals
1 Cup Steel-Cut Oats – 24g protein/108g carbs/12g fat - 640 cals
3 oz lean ground beef – 23g protein/0g carbs/9g fat -182 cals
Total cals: 962

Lunch:
1 cup Brown Rice - 215 cal/5g protein/45g carbs/2g fat
1 can Chicken – 210 Cal/46g Protein/0g Carbs/4g Fat
Total cals: 425

Snack:
Protein Bar and 3 oz Chicken
36g protein/23g carbs/9g fat
Total cals: 330

Dinner:
Burrito x 3- 1,000 cals/55g protein/120g carbs/29g fat
*Note these are homemade with chicken breast, fat free beans, and just a bit of cheese

Before Bed
4 Scoops of Whey Protein
100g protein / 20g carbs / 8g Fat /
Total cals: 560

Totals:
Total cals: 3,277
Total protein: 314g
Total carbs:321g
Total fat -75g fat

If my TDEE is @2900 then I'm only getting a surplus of ~400 calories

Thanks for your feedback!

Note:As for macro percentages, I am apparently mathematically challenged because I'm having a hard time calculating these tonight, and am exhausted right now so I'll have to figure them out tomorrow, but I believe this closely fits 40/40/20

[jpowell]

u wanna bulk with minimal fat gains? id up the protein to 2 grams per lbs of total body weight.
thas just something i read in the stickies... but 405 knows his shit.

[boisebeast]

he suggested 40/40/20 for me, if you see him in a thread would you send him my way? Also thanks for your reply, I'll consider it for sure

[jypoll]

you are making horrible food choices here, this will make you fat

breakfast
roll cheese and mayo?? cheese may be ok depending... loss the roll and mayo, eat some oats

peanutbutter jeely sandwhich chips and cheese? are you serious.. this is horrible


the rest is just as bad. scratch the whole diet and start over

carbs need to come from oats and brown nice
no burritos sandwhich mayo etc.
alos your fats are not 16% they are over thirty... fat is 9kcal per g. 16% is a good choice but that is about half what you have, you also need more carbs and protein

i highly suggest your read the stickies, this diet will not get you anywhere

[boisebeast]

Lol I had this argument last time I posted but I'll clairify again...

Breakfast is essentially a chicken breast sandwich, it's 1 tbsp of mayo just so I'm not gagging from the chicken being dry; I could however lose the cheese on the sandwich if you think I need to.

Lunch is whole wheat bread, all natural peanut butter and a couple chips-- going to make me fat? Doubt it, I've been running that for lunch for seven months.

Dinner = chicken breast, fat free beans, and hardly any cheese, all in a tortilla.


As for your comment about the calorie value per gram of fat/protien/carb, I'm really interested about that because I keep hearing it and I must be misunderstanding the math behind it. All protein/carb/fat values are pulled directly from the nutrition facts of the foods. I then take the (g) value of protein/carb/fats and add them to a total, say it happens to be 1,000g between them all. If my fats come out to be 160g/1000g total, then how is it they are above 16%?

EDIT: ^ Nevermind, I understand now that they are weighed differently

Lastly, this is a completely cleaned up version of my previous diet I've been running for the last 7 months. In that time I gained 35 lbs, and my bf% has hardly increased. Today I sit between 10-12%. This diet will not make me fat, I'm just looking to optimize it to the best fo my ability in my situation. I lack sufficient time and money to produce a grade A+ meal for all 3 major meals.


***My real concern wasn't addressed in your post, I'm looking for clairification as to my TDEE vs my Caloric intake and macros for a bulk


EDIT: Removed cheese and mayo from sandwich in the morning, I guess I'll gag it down. However using the math that 1g protien/carb = 4 cals and fat = 9 cals, my macros aren't adding to 100%....?

Also now I definitely need to add more calories...

[jypoll]

when you count 40/40/20 it is by calorie not by g.

so you have 1000g with 160g f? then you have 160(9)+840(4)kcals =1440+3360=4800kcals ; 1440/4800x100%=30%

40/40/20 at 3190 is
319 carbs
319protein
70F ( and i would suggest closer to 15% than 20% so 60g should be your max fat)

bread is a bad choice, even whole wheat. i would eliminate bread from all meals. potentially at your weight just about anything will build you some muscle, but 10lbs from now things will change. you cant be eating sandwhiches all day chicken, pbandj(which is wayyy too much sugar)...whole wheat, doesnt matter, dont eat sandwhich. all i see is sugar and saturated fats.

if you change these up for real foods you will gain more muscle in the same period of time and continue to gain beyond you newbie gains.

oats and brown rice are not expensive, should be easy to eat all you want of them
and as for your TDEE, since its looks like youve just started out and gained weight on that diet i would increase kcals significantly, but real foods

[boisebeast]

thank you so much for clairifying that, I guess I'll have to look into rice and oats as much as I dislike both lol...

[boisebeast]

Just rewrote my entire diet plan with help from iypoll (thanks bro), please critique and I'll be sure to check back and read/respond to feedback! I appreciate all the help I can get as I'm a natural 19 y/o with only 7 months of training under my belt. Thanks guys!

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

the formula i used to calculate ur tdee is Katch/McArdle.. it uses LBM instead of total bodyweight.. its what i use on myself.. it tends to estimate a touch on the high side and the formula/calculator u used is even higher.. with myself tdee@3100 im actually closer to 2800..

with the cals u have posted (3277) it gives u roughly a 500cal surplus to the 2750 tdee i came up with.. id say go with it and see how u do.. the only main concerns i have with the above diet is the protein bar.. dont know whats in it.. make sure the carbs rnt from sugar.. also the burritos.. mainly the tortillas.. id be hesitant to use them as a carb source everyday but keep an eye on ur bf.. and also the 4scoops of whey before bed.. if ur gonna have protein powder before bed switch it to casein.. cottage cheese is also good and what i use.. 4 scoops is alot and id try to at least knock that down to 2 scoops and get the other 50g protein from something u can chew.. be careful with the cheese in ur burritos as well..

finally im glad to see u didnt continue to persist in ur hard-headedness when it came to ur food choices.. theres nothing worse on here than having someone post a thread asking for diet help and when they get it they try to defend a poorly structured diet...

[boisebeast]

Thanks so much for looking it over. I'll take everything you said into consideration, and hopefully I'll see some good results in the coming months. Now I have to go grocery shopping haha. Thanks again man! Can't stress how much I appreciate everyone on the forum taking their time to help me.

[jypoll]

looks much better good job. Not a huge concern but i think some omega 3-6-9 would help, i have a 4-5oz salmon fillet every day about 15g of good fats. If possible switching that in for the burrito would ensure your getting the right fats.

and i agree with 405 on the 4 scoops before bed. Thats just gonna be some expensive urine. go for some cottage cheese and eggwhites instead of 2 scoops because they are longer lasting protein.

you also forgot broccoli or fibrous greens. I would have 2 cups of chopped broccoli or similar veg

[boisebeast]

Okay thanks man, and I'd love to add some fish into my diet if I can afford it. Wish I could get a job so I could pay for a pristine diet. Appreciate the help!

[Awesome_Archy]

good job bud, finally showing a respectable bulking diet plan.

[boisebeast]

Thanks bro

[Porky]

it's 1 tbsp of mayo just so I'm not gagging from the chicken being dry

your overcooking your chicken , if you slice the breast in half lengthwise and grill it for 2 minutes on each side it should be done or very close to being done . i used to overcook my chicken now its always juicy and very easy to swallow, overcooked chicken sucks. practice makes perfect

[Awesome_Archy]

your overcooking your chicken , if you slice the breast in half lengthwise and grill it for 2 minutes on each side it should be done or very close to being done . i used to overcook my chicken now its always juicy and very easy to swallow, overcooked chicken sucks. practice makes perfect

Agreed!!