Bulking Diet (Pro's Plz)

[Kaytime]

When it comes to training i know tonnes and tonnes of information about that topic but as for diet im still learning more and more everyday. I have grown very well as i use to just shove big steaks down my mouth with a big bowl of rice or pasta or potatoes 5 meals and 2 protein shakes in their aswel. I been researching and i wanted to stick to a bulking diet where i watch some things i eat. Right now im cutting but soon i will be back to bulking up but trying to keep fat levels down so what would you think of this

Meal 1: 8 Weetbix mixed with 3 scoops of whey in my milk and a tbs peanut butter.

Meal 2: 350gm Steak with oven baked chips (3 potatoes cut down)

Meal 3: 350gm Chicken breast brown rice mixed with eggs (EGGRICE)

TRAINING: PWO shake 3scoops whey 60gm Dextrose and a banana

Meal 4: 350gm Atlantic Salmon cup of brown rice & Cottage cheese

Meal 5: 6 eggs 2whole 4whites and half cup cottage cheese and 1tblsp peanut butter..

Cardio 2 times a week on OFF days. What do you think?

Im planning to compete very very soon so im willing to do anything to achieve the goal

[musclestack]

The biggest problem I see with your diet is that there are so many high GI carbs in there. This is a problem because, one, lower GI, complex carbs will fuel you for much longer throughout your day and not cause you to crash after 45 minutes; two, low GI carbs will be less apt to be stored as bf due to a steady increase in inuslin levels, as opposed to high GI carbs which will spike insulin. This is especially dangerous when accompanied with dietary fats in the same meal. It would help out a lot if you would post macros for each meal with total calories, as well as post your current stats to guage your TDEE.

For now, some notes below:

When it comes to training i know tonnes and tonnes of information about that topic but as for diet im still learning more and more everyday. I have grown very well as i use to just shove big steaks down my mouth with a big bowl of rice or pasta or potatoes 5 meals and 2 protein shakes in their aswel. I been researching and i wanted to stick to a bulking diet where i watch some things i eat. Right now im cutting but soon i will be back to bulking up but trying to keep fat levels down so what would you think of this

Meal 1: 8 Weetbix mixed with 3 scoops of whey in my milk and a tbs peanut butter.
Wheetbix are high on the GI scale; replace with a complex carb. I would go with oats here in the morning. The milk is going to be full of sugar and, possibly fat depending on which type you buy. Not an optimal choice if you're trying to keep bf low. I would ditch your current protein source and go with some eggs here.

Meal 2: 350gm Steak with oven baked chips (3 potatoes cut down)
Go with sweet potato; not white. SP are lower on the GI scale; make this switch for the reasons I posted above about high gi vs. low gi carbs. Also, careful what you put on those chips. A bit of EVOO won't hurt, but make sure you're calculating the macros from it into your daily fat allotment.

Meal 3: 350gm Chicken breast brown rice mixed with eggs (EGGRICE)

TRAINING: PWO shake 3scoops whey 60gm Dextrose and a banana
Ditch the simple carbs and replace with complex. Examples: oats, brown rice, lentils, quinoa, beans, sweet potato..........

Meal 4: 350gm Atlantic Salmon cup of brown rice & Cottage cheese

Meal 5: 6 eggs 2whole 4whites and half cup cottage cheese and 1tblsp peanut butter..

Cardio 2 times a week on OFF days. What do you think?

Im planning to compete very very soon so im willing to do anything to achieve the goal

I think if you were to change the simple carbs to complex carbs, your diet wouldn't look too bad as far as food choices. But need to see those macros and stats to be certain on the quantity. Good luck, bro!

[Kaytime]

I think this would have to be the best answer i have ever got from this forum. Thankyou so much for hitting the nail on the head with all this information as it has really helped me 100000x more then anything..

My stats
Age: 24
Height: 183cm
Weight: 270lbs
Bf: 16% and dropping (DIETING)

[musclestack]

With the stats you provided, I'm going to put your TDEE (amount of calories you would need just to maintain your current body compostition) at 3,400. So, for a clean bulk, I would personally start out somewhere around 4,000 clean cals/day. This is only a starting point. If you feel you are gaining fat, reduce a bit. Not making clean gains, then increase a bit.

Also, if you're not eating anywhere near 4,000 cals/day right now, increase slowly until you are there so your body can adapt and adjust. If you're only eating, say, 3,000 cals/day right now, don't immediately jump to 4,000 as there will be a better chance of putting on unwanted fat in doing so.

You didn't list any macros in your meals....I hope you're counting them. Remember: 1 gram protein=4 calories; 1 gram carbs=4 calories; 1 gram fat=9 calories. Holler back if you have any questions.

[SG2009]

When it comes to training i know tonnes and tonnes of information about that topic but as for diet im still learning more and more everyday. I have grown very well as i use to just shove big steaks down my mouth with a big bowl of rice or pasta or potatoes 5 meals and 2 protein shakes in their aswel. I been researching and i wanted to stick to a bulking diet where i watch some things i eat. Right now im cutting but soon i will be back to bulking up but trying to keep fat levels down so what would you think of this

Meal 1: 8 Weetbix mixed with 3 scoops of whey in my milk and a tbs peanut butter.

Meal 2: 350gm Steak with oven baked chips (3 potatoes cut down)

Meal 3: 350gm Chicken breast brown rice mixed with eggs (EGGRICE)

TRAINING: PWO shake 3scoops whey 60gm Dextrose and a banana

Meal 4: 350gm Atlantic Salmon cup of brown rice & Cottage cheese

Meal 5: 6 eggs 2whole 4whites and half cup cottage cheese and 1tblsp peanut butter..

Cardio 2 times a week on OFF days. What do you think?

Im planning to compete very very soon so im willing to do anything to achieve the goal

How much is that calories in day?