my fellow bro scientists, check this diet plz

[awesome1]

I had an injury at work and havent been dieting or lifitng for 3 months...its depressing how much i lost so quickly

anyway im back on it here goes-

STATISTICS:

age: 21
weight: 150lb
height: 5'10"
bf: 11%

goal: bulk(not too dirty though)

BMR=1740
TDEE= 2900(approx)



fat / carbs / pro / cals


flank steak 11.5 / 0 / 35.4 / 255
wheat pasta 4 / 76 / 20 / 420


tuna 1.3 / 0 / 40.8 / 186
brown rice 4.5 / 102 / 9 / 450
banana 0 / 23 / 1 / 90


workout


flank steak 8 / 0 / 25 / 178
wheat pasta 3.6 / 68.4 / 18 / 378


lots of spinach
salad dressing 12 / 24 / 0 / 210
chicken breast 23 / 0 / 88 / 582
flax oil 44 / 0 / 0 / 440


totals 135 / 294 / 237 / 3410


feel free to rip this diet apart..


on a side note: i DO NOT drink whey after workout. I am attempting to have a REAL FOOD ONLY diet, so if you have any ideas for PWO please let me know. Thanks guys

[LeroyB]

I can't comments on your diet but Ive read Tuna + OJ = good PWO.

[MuscleScience]

Your going to get real sick of flank steak and wheat pasta. Add some fish, shrimp, chicken, turkey and pork to those meals, not to mention fiberous veggies in there.

[awesome1]

I dont eat the same thing every day. This is just a sample of one day. Ill substitue chicken , tuna, salmon, beef, and for carbs ill use yams, rice, pasta, oats, or bran and portion accordingly for the correct macros. I also eat lots of vegetables throughout the day but did not include all of them because the macros are mostly negligible.

[awesome1]

I can't comments on your diet but Ive read Tuna + OJ = good PWO.

interesting. I may have to give that a try

[bvfd253]

actually a banana has 1 gram of fat... I noticed you listed zero for the fat

[Swifto]

Change up your protein sources to get other spectrums of amino acids. Something like fish PWO as its digested faster than something like a sirloin steak.

I usually start the day with eggs, then have beef, train, shake, salmon/white fish then chicken or turkey. Sometimes end on eggs again before bed, or tuna.

[njviking]

try adding some good fats.....like cottage cheese, almonds, etc. i have 1/2 cup of cottage cheese and 10 almonds before bed. does the trick and I dont wake up wanting to eat everything in sight.

[awesome1]

thanks for the help everyone