Bulking diet - critique

[Kohta]

Hi everyone. I’ve been bulking since the end of August and plan to cut around March/April. Scales have been increasing by about 2lbs a week (although not this week, but I put that down to coming off creatine the week before…I hope). Weights have been gradually increasing and I am building more muscle (and putting on fat). I’m continuously reading up about nutrition and reading everyone’s views on the topic and getting more and more confused the more I read, so thought I’d get my diet checked out by you guys.

Stats:

Age: 23
Height: 5’10’’
Weight: 178lbs
Bodyfat: Approx 15-17%
TDEE + 500: 3200

I expect I’ll get criticised by this, but I am a vegetarian and have been since I was 5. I’m not a vegan though, so eggs, cottage cheese etc are part of my diet. I also eat Quorn, which is a meat-free alternative for those of you who don’t know. It’s a good quality, complete protein source. I get 195g of protein from complete protein sources and the remaining from incomplete protein sources.

Meal 1:
100g oats with 250ml semi-skimmed milk
3 whole eggs
1 slice wholewheat bread
Bowl of fruit salad
Whey protein + 5g BCAAs
Total: 1014cals, 100g c, 68g p, 31g f

Meal 2:
Baked potato or sweet potato
200g cottage cheese
Salad
Total: 392cals, 113g c, 33g p, 4g f

Meal 3 (just before workout):
Whey protein + 5g BCAAs
Banana
Total: 203cals, 29g c, 19g p, 2g f

Meal 4 (PWO):
Whey protein + 10g BCAAs
1 cup brown rice
Broccolli and others (varies)
150g quorn
Apple
Total: 643cals, 97g c, 49g p, 6g f

Meal 5:
200g quorn
150g brown pasta
bolegnase sauce
Chick peas/kidney beans.
100g cottage cheese
Total: 829cals, 45g c, 52g p, 13g f

Meal 6:
50g Almonds
150g cottage cheese
4 egg whites
Total: 470 cals, 17g c, 43g p, 27g f

Daily total:
3,551 cals
401g carbs
264g protein
83g fat

Gone over my recommended 3200 cals (TDEE+500) because I’m trying to put muscle on quicker but thinking of going down to 3200 because I’ve put quite a lot of fat on around my belly in only 10 weeks and given that I’ve been skinny all my life, it’s really starting to show!

Any advice much appreciated

[Levani]

Hi everyone. I’ve been bulking since the end of August and plan to cut around March/April. Scales have been increasing by about 2lbs a week (although not this week, but I put that down to coming off creatine the week before…I hope). Weights have been gradually increasing and I am building more muscle (and putting on fat). I’m continuously reading up about nutrition and reading everyone’s views on the topic and getting more and more confused the more I read, so thought I’d get my diet checked out by you guys.

Stats:

Age: 23
Height: 5’10’’
Weight: 178lbs
Bodyfat: Approx 15-17%
TDEE + 500: 3200

I expect I’ll get criticised by this, but I am a vegetarian and have been since I was 5. I’m not a vegan though, so eggs, cottage cheese etc are part of my diet. I also eat Quorn, which is a meat-free alternative for those of you who don’t know. It’s a good quality, complete protein source. I get 195g of protein from complete protein sources and the remaining from incomplete protein sources.

Meal 1:
100g oats with 250ml semi-skimmed milk
3 whole eggs
1 slice wholewheat bread
Bowl of fruit salad
Whey protein + 5g BCAAs
Total: 1014cals, 100g c, 68g p, 31g f

Meal 2:
Baked potato or sweet potato
200g cottage cheese
Salad
Total: 392cals, 113g c, 33g p, 4g f

Meal 3 (just before workout):
Whey protein + 5g BCAAs
Banana
Total: 203cals, 29g c, 19g p, 2g f

Meal 4 (PWO):
Whey protein + 10g BCAAs
1 cup brown rice
Broccolli and others (varies)
150g quorn
Apple
Total: 643cals, 97g c, 49g p, 6g f

Meal 5:
200g quorn
150g brown pasta
bolegnase sauce
Chick peas/kidney beans.
100g cottage cheese
Total: 829cals, 45g c, 52g p, 13g f

Meal 6:
50g Almonds
150g cottage cheese
4 egg whites
Total: 470 cals, 17g c, 43g p, 27g f

Daily total:
3,551 cals
401g carbs
264g protein
83g fat

Gone over my recommended 3200 cals (TDEE+500) because I’m trying to put muscle on quicker but thinking of going down to 3200 because I’ve put quite a lot of fat on around my belly in only 10 weeks and given that I’ve been skinny all my life, it’s really starting to show!

Any advice much appreciated

No wonder why you put fat. You take too much sugar! I would drop wheat bread and pasta, all fruits. Too much shakes! Get real food. Without good source of protein you won't be able to build muscle!

[Gioz]

carbohydrates from rice-potato-oat-flour-bread
protein supplements, fish, egg whites, white meat
acids from linseed oil, olive oil and stop.

but 15-17% of mass bf noooo but you need to cut

[Kohta]

carbohydrates from rice-potato-oat-flour-bread
protein supplements, fish, egg whites, white meat
acids from linseed oil, olive oil and stop.

but 15-17% of mass bf noooo but you need to cut

Thanks, but I get the majority of my carbs from oats, potato and rice...that's not my concern...I'm concerned they're too much!

And I don't eat meat or fish, hence why I probably have more whey than most. Still only 60g of my daily protein intake, out of 264g.

I've only been bulking for 10 weeks...I'm not starting a cut now. 15-17% is just an estimate based on pictures I've seen, and it's mainly focused around my stomach. Not much fat anywhere else.

Anyone else got any advice?

[Gioz]

add a photo to see better and give better advice