first attempt at bulking diet (MACRO's now included) . . .

[richtries]

Meal 1
Oat based cereal with skim milk, 2 wholemeal toast with olive oil spread and 6 egg whites plus two yolks
1077 Kcal, Pro 57, Fat 43, Carb 106

Meal 2
200g chicken, 150g sweet potato, 1 cup Brocolli
411 Kcal, Pro 49, Fat 6, Carb 38
(was last of sweet potato will probably double this in future)

Meal 3
1 sachet wholemeal rice, 200g tuna in olive oil, 100-150g asparagus
764 Kcal, Pro 53, Fat 30, Carb 72

Meal 4 (PWO)
2 scoops maltodextrin, 2 scoops whey
486 Kcal, Pro 44, Fat 4, Carb 76

Meal 5
200g steak, 200g brussel sprouts
336 Kcal, Pro 51, Fat 11, Carb 8
(may include complex carb here in future)

Meal 6
250g cottage cheese, 50g anchovies
340 Kcal, Pro 40, Fat 17, Carb 8

TOTAL 3414Kcal, Pro 294, Fat 111, Carb 308

Am I on the right track what do you think?

[scotty51312]

do you know you're BMR and TDEE?

[gbrice75]

Meal 1
Oat based cereal with skim milk, 2 wholemeal toast with olive oil spread and 6 egg whites plus two yolks
1077 Kcal, Pro 57, Fat 43, Carb 106

Wayyy too much fat in this meal. Drop everything except the eggs. Do 1 cup of oats for your carbs. If you want more carbs, add back in the wholemeal bread but drop the olive oil spread for sure. If you want to keep the milk, just drink 1 cup

Meal 2
200g chicken, 150g sweet potato, 1 cup Brocolli
411 Kcal, Pro 49, Fat 6, Carb 38
(was last of sweet potato will probably double this in future)

Good meal but yea, more sweet potato next time

Meal 3
1 sachet wholemeal rice, 200g tuna in olive oil, 100-150g asparagus
764 Kcal, Pro 53, Fat 30, Carb 72

Again, too high in fat AND carbs in the same meal. Choose one or the other as the dominant energy source - i'd go with carbs here. So drop the tuna in olive oil and do tuna in water if you can stomach it

Meal 4 (PWO)
2 scoops maltodextrin, 2 scoops whey
486 Kcal, Pro 44, Fat 4, Carb 76

Add 1 cup oats

Meal 5
200g steak, 200g brussel sprouts
336 Kcal, Pro 51, Fat 11, Carb 8
(may include complex carb here in future)

If you don't do the oats with PWO shake (I would though), DEFINITELY do 50g at least of carbs here

Meal 6
250g cottage cheese, 50g anchovies
340 Kcal, Pro 40, Fat 17, Carb 8

Yuck, but ok!

TOTAL 3414Kcal, Pro 294, Fat 111, Carb 308

Am I on the right track what do you think?

Not too bad, can use some work. Suggestions above in bold. However, how can anybody really answer your question? We don't even know your stats. Post your age, height, weight, BF%, and also time of day for each meal next time you post the diet.

[richtries]

Not too bad, can use some work. Suggestions above in bold. However, how can anybody really answer your question? We don't even know your stats. Post your age, height, weight, BF%, and also time of day for each meal next time you post the diet.

Age; 29
Height; 5'10.5
Weight; 183 lbs
BF%; 10%
TDEE; 2950 Kcal

Times vary really bro, cant help it due to work/lifestyle but i makesure i eat every 2-3 hours, and eat casein protein for final meals before bed. K regarding the amendments will drop the olive spread from meal 1 and cut the olive oil in meal 3, couldn't do tuna with just springwater, for my PWO i intend to go with waxy maize starch once the malto has run out.

Thanks for all your help buddy.

[gbrice75]

TDEE might be a bit on the high side, but at 10% bf you can afford to run with 3400 cals and see how that goes. Monitor closely and drop 200 cals or so if you see noticeable bodyfat gains.