Weight gain diet

[chris66]

I made this diet based around the how to bulk sticky, but with my current weight/height so i wanted to see what others think about it.

im 18, 5' 11, 76kg, and train 5 days a week (weekends off).

This is my first attempt at a real bulk diet so i want to do everything right. Any help would be much appreciated!

meal 1
4egg whites, 1 scoop whey, 1 cup oatmeal
34g protein/54g carb/ 5g fat

meal 2
1 can of tuna, 1/4cup swiss cheese, veggies
37g protein/2g carb/ 20g fat

meal 3
chicken breast, 4 slices whole wheat bread
37g protein/64g carb/4g fat

meal 4
1 can tuna, veggies, mayo
26g protein/2g carbs/ 15g fat

pre-wo
1 scoop whey, 40g carb drink
20g protein/40g carb

post-wo
1 scoop whey, 40g carb drink
20g protein/40g carb

meal 6
chicken breast, whole wheat pasta
35g protein/75g carb/1g fat

"snack"
2tbsp peanut butter
6g protein/ 16g fat

meal 7
1 scoop whey, 1.5tbsp flax seed oil,
20g protein/5g carb/21g fat

241g protein/282g carb/82g fat

edited to redo some numbers

[chris66]

my ratios are 39.8/46.6/13.6 which is a little off so im wondering if cutting back a little on the oatmeal and pasta would be better?

[busaboy27]

take a look at my post see my fat is lower than yours with twice the carbs and protein at about 3800 calories. it just reposted in it also not taking any carb drinks and only 2 protein shakes a day

[jamyjamjr]

do some math for me bud..

Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )



once you have that number, you can multiply it by an activity number to figure out your daily caloric expenditure, be honest here as this is the very cornerstone of your diet, if you are between two of the below activity levels then just multiply by a number in between them

To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:


If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

[chris66]

my bmr is 3263 (very active)