Critique my diet and share your wisdom.

[Mike.JB]

What's up guys, I'm here to improve my diet and hopefully gain some nutritional knowledge that will help me to reach my bodybuilding goals.

Stats:
20yrs old
166lbs
5'9
10-12% BF (Estimate)

I've been lifting for about 4 years, but it wasn't until January of this year that I started getting really serious and started to followed a proper diet.
My genetics aren't so great when it comes to putting on weight, but for now my goal is to start bulking and attempt to hit 180lbs. Maybe 200lbs eventually, ha we'll see.

It's sort of a budget diet, curious to see what you guys think:

Meal 1 - Eggs and Oatmeal
560 kcals
29g protein
19g fat
66g carbs

Meal 2 - Can of tuna, 1tbsp mayonnaise, almonds, two slices of whole wheat bread
630 kcals
55g protein
28g fat
26g carbs

Meal 3 - Protein Shake w/ cup of milk
340 kcals
30g protein
14g fat
25g carbs

Meal 4 - Turkey burger, Jasmine rice, broccoli
580 cals
43g protein
06g fat
82g carbs

Meal 5 - Salmon(or chicken), broccoli, Jasmine rice
720 kcals
45g protein
20g fat
80g carbs

Meal 6 - Protein Shake w/ cup of milk
340 kcals
30g protein
14g fat
25g carbs

Totals:
3,170 kcals
232g protein
101g fat
304g carbs

If there is anything I should add, change, or remove, any help/advice is greatly appreciated. Thanks for taking the time to check this out.

-Mike

[digsy1983]

hey mike, i've not had experience bulking lean and with weights (plenty of experience bulking with bad diet and no exersice tho! lol) but i have made a plan out ready for when i do. i'd assume your wanting to get to 180lbs but keep BF% as low as possible?
from what i have found, a 40/45/15 carb/pro/fat OR a 45/40/15 split seems to be most widely used. the split you have in your diet is a 40/30/30 carb/pro/fat split too high in fat. you need high carbs to bulk, not high fat.

if your 3170 cals is correct for your TDEE a 40/45/15 split would give you
317g carbs
356g protein
53g fat.

a 45/40.15 split would give you
356g carbs
317g protein
53g fat.

for your "hard gain" genetics the 45/40/15 may serve you better.

the experienced guys may give you different advice, follow theirs if they do. that info is only theory based for me, from what ive picked up.
gud luck tho buddy.

[-KJ-]

It is not necessarily carbs that make you bulk.. It its calories! A calorie surplus is the way to gain LBM.
Carb sources is just an easy inexpensive way to up cals to desired intake and also fuel the workouts needed to gain.

Starts LBM x 15 or 16 for maintenance cals and begin there IMO. Up cals until you gain 1-2 lbs steady per week no more.

As for a split I do like the splits mentioned above.

Good luck.