Diet Help

[K.Shinedling]

Hey everyone. Im looking to start bulking and i need help with my diet.

Age 20

Weight 194 lbs

Height 6'0

B/F 14%


I did a TDEE calculator and apparently im at 3224, so ill have to be at around 3700 to bulk, right?

My current diet only gets me at 2251.


7:00-
6 boiled egg whites
1 slice bread
Protein shake



9:00
1 cup oatmeal made with milk



12:00
1 can of tuna
1 tbsp light mayo (somewhat of flavor)
4 pieces of bread (tuna sandwich)

3:00
1 cup oatmeal made with milk

4:00-5:30 Workout with 15 min of cardio


6:00
Post Workout Protein Shake
Grapefruit



7:00 or 8:00
2 Tilapia Fillets
1 cup brown rice

Ive been following this diet for about 2 months, lost some size on my gut but not making any muscle gain and hardly any strength. I know it takes time but im under my TDEE, so i wont gain anything.



This is terrible and I would appreciate if someone can help me out with it. My goal is to hit about 3700, just need to know what else and what time to eat it. Thanks

[K.Shinedling]

Anyone??

[K.Shinedling]

Bump

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

Hey everyone. Im looking to start bulking and i need help with my diet.

Age 20

Weight 194 lbs

Height 6'0

B/F 14%


I did a TDEE calculator and apparently im at 3224, so ill have to be at around 3700 to bulk, right? K i get ur tdee at 3100 using katch/mcardle (which has a reputation for being a touch on the high side).. at 14% im surprised u wanna bulk. id prefer to be 10% (or less) when startn a bulk but to each his own

if i were u id start around 3500. a nice round number with 400cal surplus over an already possibly highly estimated tdee and considering ur bf%..

40/40/20 puts u to: 350g pro/350g carbs/78g fat

My current diet only gets me at 2251.


7:00-
6 boiled egg whites how bout throw in a whole egg here
1 slice bread swap this for 1 cup oats
Protein shake



9:00
1 cup oatmeal made with milk gonna need lean protein here



12:00
1 can of tuna prob 2 cans (if theyre small)
1 tbsp light mayo (somewhat of flavor) not great but "ur bulking rite"
4 pieces of bread (tuna sandwich) i prefer sweet potato or brn rice or oats over bread. and how bout some green veg too?

3:00
1 cup oatmeal made with milk need protein here. maybe chicken breast

4:00-5:30 Workout with 15 min of cardio


6:00
Post Workout Protein Shake
Grapefruit how bout oats instead, or sweet pot or brn rice??



7:00 or 8:00
2 Tilapia Fillets
1 cup brown rice throw in some spinach, broccoli, asparagus here


(Before bed) have 1cup cottage cheese (lowfat, 2% or less) and some natty PB, or maybe an omelette with 1 whole egg, 6whites, 3oz lean beef or chikn.

Ive been following this diet for about 2 months, lost some size on my gut but not making any muscle gain and hardly any strength. I know it takes time but im under my TDEE, so i wont gain anything.



This is terrible and I would appreciate if someone can help me out with it. My goal is to hit about 3700, just need to know what else and what time to eat it. Thanks

ur rite it needs work. i gave u a few ideas. id make adjustments and use an online food log to help map out proper portions... then repost complete diet hitting suggested macros for review.. i use and like caloriecountdotcom