I need help with my current diet plan

[iian]

Hello people, i am currently on a bulk diet. I am 163lbs and im trying to bulk up to atleast 170lbs or so. My current diet is :

Monday-Friday

1) 7:20 - oats with whole milk
2) 10:30 - Protein shake - Serious Mass 1 scoop
3) 12:15 - (Sometimes) - Sandwhich of ham and cheese or whatever.
4) 2:40 - Each day is different, sometimes rice with chicken breasts, pasta , fish , beans and rice, eggs, etc.
5) 4-5 - oats with milk (BEFORE GYM)
6) 6:45/7:30 - Whey protein shake
7) 8:30/9:15 - Peanuts and sandwhich
8) 10:30/11 - Dinner : samething as lunch, each day is different.
9) 12:30/1 - Protein shake of Serious Mass 1 scoop. (Right before bed)

My question is, what should i change? or whats missing? this is not 100% accurate with the times but close.
Thank you!

[digsy1983]

hey man.
at the top of the nutrition page there are some stickies (marked important) read unofficial how to bulk (for starters)

youre going to need to know your TDEE (a stickie for this aswel) in order to develop a suitable diet for bulking. do you know your bodyfat %?

real food is always more beneficial than shakes, so if you have time to eat, eat food not shakes!


once your TDEE (total daily enegry expenditure) is established, a macros split needs to be implemented. macros is the total calories split % between protein/carbs/fat.

so for example,

a 2000 cals diet could be split 40/40/20 (40% protein, 40% carbs, 20% fat) =

800 cals protein = 200g of protein (1 gram of protein = 4 cals)
800 cals carbs = 200g of carbs (1 gram of carbs = 4 cals)
400 cals fat = 44.5g of fat (1 gram of fat = 9 cals)

[iian]

hey man.
at the top of the nutrition page there are some stickies (marked important) read unofficial how to bulk (for starters)

youre going to need to know your TDEE (a stickie for this aswel) in order to develop a suitable diet for bulking. do you know your bodyfat %?

real food is always more beneficial than shakes, so if you have time to eat, eat food not shakes!

once your TDEE (total daily enegry expenditure) is established, a macros split needs to be implemented. macros is the total calories split % between protein/carbs/fat.

so for example,

a 2000 cals diet could be split 40/40/20 (40% protein, 40% carbs, 20% fat) =

800 cals protein = 200g of protein (1 gram of protein = 4 cals)
800 cals carbs = 200g of carbs (1 gram of carbs = 4 cals)
400 cals fat = 44.5g of fat (1 gram of fat = 9 cals)

Yeah man ive heard of that 40 : 40 : 20 . But i dont worry about it that much because i dont easily put on fat lol my current bf is 7.8% . And i know but protein shakes are more handy cheaper and faster. I take them while im in school. And i have no idea of wat my tdee is, what is it like to calculate how much calories i can consume? Ive been lifting since 2009 started out being 134lbs and now im 163lbs but this is actually my first "serious" bulk up cycle i wanna maximize my gains to the max i wanna be 170lbs this winter before going on a cut cycle. So ill take any advice from you so i switch everything up a lil because change is good.

[digsy1983]

Yeah man ive heard of that 40 : 40 : 20 . But i dont worry about it that much because i dont easily put on fat lol my current bf is 7.8% . And i know but protein shakes are more handy cheaper and faster. I take them while im in school. And i have no idea of wat my tdee is, what is it like to calculate how much calories i can consume? Ive been lifting since 2009 started out being 134lbs and now im 163lbs but this is actually my first "serious" bulk up cycle i wanna maximize my gains to the max i wanna be 170lbs this winter before going on a cut cycle. So ill take any advice from you so i switch everything up a lil because change is good.

BOLD - all info is in the stickies!
UNDERLINED - not always about gaining fat! a balanced diet gives a full spectrum of gains/health benefits with minimal fat storing.