first bulk ever - thoughts?

[metski]

Im 6'1 175lbs 23
i lost 80lbs over the last 9-10 months and i think its time for a bulk

this is what i put together ><


any advice much much appreciated

my eating maintenance is 3000 so i plan on eating 3500

ok my diet macro turned out to be aprox 40/40/20

Meal 1
1 cup oats
2 cup skim milk
2 table spoon natrual peanut butter
1cup skim milk + ON WHEY
apple

Meal 2
HPLC bar 45g protein / 10g carb / 7.5g fat 300calories
apple

Meal3
2 slices whole wheat bread
few slices of turkey breast OR 1 can tuna
salad (not sure whats the best type of greens to put on here)

Meal4
350g Chicken breast
1 cup Brown rice
1 cup mixed vegetables
spinach

WORKOUT

meal5
ON WHEY 1 cup oats blended with skim milk OM NOM NOM NOM

Grams Calories %-Cals
Calories 3,526
Fat 75.9 665 19 %
Saturated 15.8 138 4 %
Polyunsaturated 16.3 141 4 %
Monounsaturated 23.0 200 6 %
Carbohydrate 372.8 1,475 43 %
Protein 330.3 1,330 38 %






supplements
animal pak
animal Stak
Creatine
WHEY

thoughts?

[metski]

actually i might remove the HPLC bar since i dont need that much protein and eat something like

350g low fat cottage cheese
2 tablespoons natrual PB
1/2 cup muesli

[mg1228]

need to list macros for each meal---that sure dont look like 3500 cals to me--i eat more than that at 2300 cals

[FireGuy]

Yeah, I am not seeing 375 grams of carbs in what you listed. Also what is your current BF%?

[metski]

its from fitday.com i just copied pasted it

ill break down each meal into macros that was a bit rushed soz

but for now ill just show you pic of fitday



the carbs come from the oats and brown rice mainly

Yeah, I am not seeing 375 grams of carbs in what you listed. Also what is your current BF%?

im not sure what my bf% is i think its low i just have a soft tummy i think its loose skin with bit of fat im guessing im around 15-17%

[FireGuy]

The carb count on the veggies seems awful high. I didnt notice the quantities of milk you has listed either. This is an excellent example of how choosing the wrong foods can sneak up on you calorie wise.

With some smarter choices you could be getting way more nutrient dense food with the same amount of calories.

[mg1228]

Im 6'1 175lbs 23
i lost 80lbs over the last 9-10 months and i think its time for a bulk

this is what i put together ><


any advice much much appreciated

my eating maintenance is 3000 so i plan on eating 3500

ok my diet macro turned out to be aprox 40/40/20

Meal 1
1 cup oats
2 cup skim milkfitday shows 4 cup--last meal shows skim milk but not how much
2 table spoon natrual peanut butterfitday has 4tbsp
1cup skim milk + ON WHEY
applefitday show 2

Meal 2
HPLC bar 45g protein / 10g carb / 7.5g fat 300calories
apple

Meal3
2 slices whole wheat bread
few slices of turkey breast OR 1 can tuna
salad (not sure whats the best type of greens to put on here)

Meal4
350g Chicken breastnot sure how many oz this is---even if it was 32oz it wouldnt have 27gr fat--i think its too much protein for 1 meal
1 cup Brown rice
1 cup mixed vegetablesfitday shows 2--what type of veggies
spinach

WORKOUT

meal5
ON WHEY 1 cup oats blended with skim milk OM NOM NOM NOM

Grams Calories %-Cals
Calories 3,526
Fat 75.9 665 19 %
Saturated 15.8 138 4 %
Polyunsaturated 16.3 141 4 %
Monounsaturated 23.0 200 6 %
Carbohydrate 372.8 1,475 43 %
Protein 330.3 1,330 38 %






supplements
animal pak
animal Stak
Creatine
WHEY

thoughts?

look for bold above for starters

[FireGuy]

Also, being you just lost 80lbs and are still 17-18% BF this tells me you have a propensity for obesity. I would be very careful about doing any sort of bulking diet (actually I wouldnt do one ever if I were you) as you might end up right back where you started. Just hate to see you undo all the hard work you put in to get this far.

My advice would be to keep doing what you are doing and get down to an even more respectable 12-15% BF then focus on SLOWLY adding some muscle.

[metski]

@mg1228
last meal had 1 cup skim milk - so 2 cups to make oats and 2 cups to drink with each WHEY shake

2 apples 1 for breakfast 1 for lunch with the cottage cheese and musesli


not sure about oz i would have to look up converter but what amount of fat should i be aiming for chicken breast serving

2 types of veggies yeah i love them :S 1 mixed veggies and spinach seperate

Also, being you just lost 80lbs and are still 17-18% BF this tells me you have a propensity for obesity. I would be very careful about doing any sort of bulking diet (actually I wouldnt do one ever if I were you) as you might end up right back where you started. Just hate to see you undo all the hard work you put in to get this far.

My advice would be to keep doing what you are doing and get down to an even more respectable 12-15% BF then focus on SLOWLY adding some muscle.

im trying to cut down but my stomach is still soft and when i sit down looks like flab.
but i can see my rib cage when i stand up im skinny when i suck in my stomach.

i train 7 days a week lift 5 and cardio 7
3-4km runs on lifting days and about 5-7km on off days
in mornings i sometimes swim or go for walks

like i dont drink alcohol or have cheat days im 100% committed but still i look like average joe =/

i would just be happy with a flat tight stomach honestly =/