Rate my bulking diet

[DamageDealer]

I'm getting on a bulking diet with a test e + tbol cycle. the diet is a very important thing, so i would like you guys to rate it. anyway, i'm 6'2, roughly 195-197 lbs, 8% bf.

Macros: 4000 kcal daily, 295g protein, 100g fats, 400g of carbs.

i'm eating most of my carbs in the first part of the day, and post workout (milk + whey + oats), no carbs in the evening. diet consits mainly of oatmeal, rice, buckwheat and whole grain bread for carbs; meat, non-fat cottage cheese, milk, whey and eggs for protein. i've also thrown some peanuts in there for healthy fats. any suggestions?

[AXx]

break it down meal by meal with macros that will help

[DamageDealer]

After Waking Up
Whey Protein Shake 1,5 scoops w/water

Breakfast
Rolled Oats 300g

Second Breakfast
Peanuts 80g

Dinner
Rice 300g or Buckwheat 300g + Veggies
Chicken Breast 150g
Kidney Beans

Pre-Workout
Rye Bread 225g
Chicken Roulette 50g

Post-Workout
Whey Protein Shake 1,5 scoops w/milk 2.5% 450g

Supper
Eggs hard-boiled x2
Cottage Cheese 0% fat 120g

Before Bed
Cottage Cheese 0% fat 240g

[Live for the PUMP]

Have you added up the calories for all these meals? It doesn't look like 4,000 to me... Doesn't look like enough food for a guy your size trying to bulk.

[MR-FQ320]

IMHO I do not rate it very highly TBH. 6.5/10

[DamageDealer]

Have you added up the calories for all these meals? It doesn't look like 4,000 to me... Doesn't look like enough food for a guy your size trying to bulk.

it is roughly 4050 calories, i assure you... i don't want to go beyond 11-12% bf on my bulk, therefore i'm gonna keep all the dirty foods to a minimum. of course there's gonna be pizza, hamburgers, etc here and there.

[Back In Black]

The macro's you list add up to approx 3700 cals. I'd drop 20g of fat and add those cals to your carbs.

[Back In Black]

Can you breakdown the macro's for the individual meals!

Peanuts is a poor meal.

I dislike bread as a pre workout carb source, rye or wheat.

No carbs post workout?

I'd be having more veggies in there too.

[DamageDealer]

Can you breakdown the macro's for the individual meals!

Peanuts is a poor meal.

I dislike bread as a pre workout carb source, rye or wheat.

No carbs post workout?

I'd be having more veggies in there too.

1. The chicken breast is roasted, so it'll have more calories, also there are around 150g worth of kidney beans, so it adds up to 4000 calories.
2. I add some of my morning oats to my post workout shake, so there you have pwo shake with carbs.
3. I eat a lot of veggies except broccoli, i hate it.
4. what would you recommend for a pre-workout meal then?

[auslifta]

Agree with stem, carbs post workout and veggies needed. Lean red meat should be included imo. Get rid of nuts and add avocado of fish oils to your supper with some red meat-drop the eggs.

[auslifta]

Pre workout I'd have whey protein with rice cakes, intra workout- 10g of BCAA, 10g dextrose, post workout-10g BCAA, 10g dextrose, 20g whey. Followed by post workout meal.

[Live for the PUMP]

Pre-workout have at least 40g Carbs from complex carb like oats or sweet potatoes, coupled with some veggies and lean protein. If I am in a hurry Ill just mix a cup of oats with some whey and its great sustained energy.

[DamageDealer]

Agree with stem, carbs post workout and veggies needed. Lean red meat should be included imo. Get rid of nuts and add avocado of fish oils to your supper with some red meat-drop the eggs.

yeh, note taken about pwo carbs and veggies. but why are peanuts that bad? lots of healthy fats plus they're a good source of calories? if peanuts are bad, what are your thoughts on almonds?

[JWP806]

How much protein are you taking in with your first three meals? I would try to add a solid protein source in there. With the peanuts you're looking at something like 40 grams of fat and somewhere around only 20g protein. Yes, it has poly and monos but I'd rather have some egg whites/whole eggs. You shouldn't rely on getting all of your protein from whey and peanuts for your first three meals IMO.

As for pre-workout, I'd go with a cup of whole grain oats rather than bread.

What is chicken roulette?

[auslifta]

yeh, note taken about pwo carbs and veggies. but why are peanuts that bad? lots of healthy fats plus they're a good source of calories? if peanuts are bad, what are your thoughts on almonds?

peanuts are not that bad really, I just think there are better fat sources with other benefits. If you lack zinc, vitamin E, copper, manganese, selenium through a restricted diet, eg cutting nuts can be great. But for bulking I prefer fish oils, evoo and avocados.

[DamageDealer]

How much protein are you taking in with your first three meals? I would try to add a solid protein source in there. With the peanuts you're looking at something like 40 grams of fat and somewhere around only 20g protein. Yes, it has poly and monos but I'd rather have some egg whites/whole eggs. You shouldn't rely on getting all of your protein from whey and peanuts for your first three meals IMO.

As for pre-workout, I'd go with a cup of whole grain oats rather than bread.

What is chicken roulette?

the bread is actually whole grain, not rye, i made a mistake in my second post. Chicken roulette is like a big "pipe" of lean chicken meat. i'm not from US, so i don't know how it's called here

[JWP806]

the bread is actually whole grain, not rye, i made a mistake in my second post.

I would still go with brown rice or whole grain oats for pre workout.

Big pipe of lean chicken meat sounds good... I've never seen anything like that here.