Am 6'ft 1, 190 pounds, 12% BF and workout 4 times a week. Looking to bulk.

3100 calories Maintenance
3600 calorie BULK

This turns into...

1400 Protein/40%/360 grams
1400 Carbs/40%/360 grams
720 Fat/20%/80 grams

Then if I put that into a schedule...


7:30 Wakeup
8:00 Meal 1 - , 60g Protein, 120G Carbs, 13/14G Fat

W. Wheat Spaghetti- 4oz dry - 198 cal - 80g c - 16g p - 2g f
Apple (w/skin) - Medium (5oz or 2 3/4") - 72 cal - 19g c -0g p - 0g f
Beef , ground , 95%lean, 5% fat (3.5oz) - 193 cal - 0gc - 29g p -8g f Egg - 1 large - 74 cal - 0g c - 6g p - 5g f
Egg White - 2 large - 17 cal - 0g c - 8g p -0g f

Total 119C 59P 15F

11:30 SCHOOL LUNCH - 60G Protein, 13/14G G Fat,

Chicken Breast , boneless, skinless (medium - 3.5 oz) - 150 cal - 0g c -28g p - 3g f
Chicken Breast , boneless, skinless (medium - 3.5 oz) - 150 cal - 0g c -28g p - 3g f
Natural Peanut Butter , (1 tablespoon) - 100 cal - 3g c - 4g p - 8g f

Total 3C 60P 14F

3:30 Meal 2 - 60g protein, 120G Carbs, 13/14G G Fat,

Slice of Bread (5) Calories 134 Protein 20 Carb 130 Fat 5
Pork , canadian bacon , per 1 oz slice x 5 - 43 cal - 0g c - 30g p - 10g f
Egg White - 1 x-large - 21cal - 0g c - 5g p- 0g f
Egg White - 1 x-large - 21cal - 0g c - 5g p- 0g f

Total 54C 43P 8F

4-6 WORKOUT
Post Workout Shake (24G Protein, 4 Carbs, 1.5G Fat)

7 Meal 3 - 60G Protein, 120G Carbs, 13/14G G Fat,



9 Meal 4 - 120G Protein, 27G fat,


11 Sleep


How does my diet look so far? (The first three meals)Should I switch meals? Also, if you could help me add in the last meals it would be greatly appreciated. I also take a multivitamin and fish oil supp in addition to my assault and Xtend.