Pepper is back! In need of help from all my forum brothers and sisters

[Dr Pepper]

Pepper is Back!

After about 6 months (im afraid to say) off proper dieting im back ready in time for the bulking season! Goals are simply mass but to clean bulk as much as possible. Most of my bulks have gone into the deep end to much with putting a little bit to much un wanted fat on, so i want to keep it tame. My work schedule makes it hard to microwave frozen foods and i cook once a week so freezing foods is a must, in saying that im trying to keep the frozen meals down to one a day. Hence why i have made some of my meals a bit bigger in size.

Diet: Mon-Sat (Sun free day)
Age: 27
Height: 5’6” or 171cm
Weight 176lbs or 80kg
BF%: 14%
Maintenance Calories: 2512
Growth Calories: 3012

Protein/Fat/Carbs/Cals
Meal 1 (0730)

Oats - 150g - 15g/12g/91.5g/547.5
Eggs – 6 whites - 21.6g/0.4g/1.5g/103
2 full eggs - 12.6g/10.6g/1.1g/155
Vitamins: Multi/ Vitamin C/ Pro Biotic’s

(Hopefully i can stomach 150g oats in the morning, everthing else there seems standard)

Meal 2 (1000)

Banana x 2 - 2.6g/0.8g/53.8g/205
Apple - 0.5g/0.4g/24.7g/93

(I know most body builders don’t have much fruit in there diet, however im not trying to beat Ronnie and i do enjoy fruit. Also its early on in the day)

Meal 3 (1230)

Chicken 150g - 46.5g/5.4g/0g/248
Rice 150g (cooked) - 8.6g/7.1g/75.7g/400

(My last diet i had two of these meals a day, which is ideal in meeting daily requirements however as stated trying to keep the frozen foods down to a minimum)

Meal 4 (1400)

Protein Brownies - 12.6/21/6.4/250

(Stolen from Narks Recipe book)

Meal 5 (1600)

Tuna/Salmon 190g - 28.6g/4g/13g/220
Rice Cakes x 6 - 4.4g/1.6g/44g/208

Meal 6 (1800) (post w/o)

Protein Shake - 24g/1.5g/5g/130

Meal 7 (2000)

Meat Source (Lean Mince/Steak) 150g - 46.5g/4g/13g/220
Mixed Veggies 125g - 3.7g/0.2g/9.3g/62


Total: Protein Fats Carbs Calories

227.2g 69g 339.7g 2841.5

Questions:

1. Vitamins, do i need to add anything there? Do i need to be having fish oil tablets with eevery meal?

2. Wasnt sure on what a good fat intake is for bulking with my stats?

Im sure il have more questions to follow but this is it for now. Appreciate all the help i get.

Thanks guys

DP

[gbrice75]

Good to see you back brother! I'll check out the diet when I have some time. But, you know what to do. You and I come from the same 'school' of knowledge.

[slfmade]

Wait a second...what's the deal with these protein brownies? Are they any good? Got a recipe link?

Welcome back!

[Times Roman]

Wait a second...what's the deal with these protein brownies? Are they any good? Got a recipe link?

Welcome back!

yeah, the protein brownies aint too shabby...........

[Dr Pepper]

Bump! Anywhere I can improve??

[Dr Pepper]

Wait a second...what's the deal with these protein brownies? Are they any good? Got a recipe link?

Welcome back!

Hey mate, thanks! Yeah they look pretty good! Il PM you the link now

[Dr Pepper]

Good to see you back brother! I'll check out the diet when I have some time. But, you know what to do. You and I come from the same 'school' of knowledge.

Thanks mate appreciate it! Although your wayyyy ahead of me!

[Dr Pepper]

yeah, the protein brownies aint too shabby...........

Haven't cooked them yet but hopefully there good!

[slfmade]

What happened to that link?

[Dr Pepper]

What happened to that link?

Done... Enjoy

[canesfan804]

Well now I am curious about protein brownies........

[Windex]

Your second meal is only 3 pieces of fruit. I would throw a protein source in there and move some fruit to your final meal of the day. Everything else seems fine to me.

[Dr Pepper]

Your second meal is only 3 pieces of fruit. I would throw a protein source in there and move some fruit to your final meal of the day. Everything else seems fine to me.

Yeah was thinking of adding some protein there and shifting some fruit. Thanks mate