Please review my new bulking diet....

[SHANE704]

Just got through with a 8 week cut with good success....now time to try to put on some muscle!!!!

Currently 5'11" 160lbs 11-12% bf

Calculated my BMR at 1750 with a TDEE of 2800

Newest version of my diet is:
cal/p/c/f
8:30 2 scoops protein 185/40/2.5/.5
1 1/2 cups oatmeal 435/18/76/7
1 cup non-fat milk 85/8/12/.5

11:00 4 oz grilled chicken 133/28/1.5/2.5
1 cup brown rice 215/5/45/1.75

1:30 6oz grilled chicken 200/42/2/4
1 cup broccoli 30/2.5/6/.5
2 Tbsp light Ceasar 70/1/2/6
1 cup brown rice 215/5/45/1.75

3:30 4oz tuna 197/43/0/1.5
1 cups brown rice 215/5/45/1.75

4:30-6 WORKOUT

6:15 3 scoops protein 280/60/7/1
1 cup oats 290/12/51/5
1 cup non-fat milk 85/8/12/.5

8:00 6oz chicken 200/42/2/4
1 cup brown rice 215/5/45/1.75

10:30 1 scoop casein 120/24/3/1
2 Tbsp Natty PB 190/7/8/16

TOTALS - 3291/342/362/56

This is the best ive been able to come up with so far....any advice is greatly appreciated!!!

[Back In Black]

What were your cutting cals and macro's?

Did you try a maintenance programme?

Why no carbs in meal 3?

Any omega 3's in there?

Your cals may be a little high I'm gonna start my lean bulk at about 2900cals (I'm 166 about 8%)

[SHANE704]

i had my cals at 2300 then tapered the carbs off and got to around 2000. I was not familiar enough with carb cycling to try it but once carbs got to 100g a day after a couple weeks, it seemed like my progress stalled. I was killing the cardio and just got hung at 160 but i am very close to what i wanted, which was 10%. is that normal? or do you think carb cycling would help next time?

no maintenance.

when making thinkin up this diet, i originally had carbs there but my macros were high so i removed them. can move 1 cup of brown rice from meal 4 to meal 3 if necessary.

i take fish oil pills in the am usually with meal 2

[Back In Black]

Yep, move some of the carbs into the missing meal and try and have them fairly evenly spread.

Carb cycling is maybe something you can try. Too low cals can stop weight loss believe it or not.

So you are an 2000-2300cals at the minute? An extra 1000 is gonna give you a hell of a quick start and you may end up with a few lbs of fat fairly quickly. Personally my plan iis to go 200cals above my maintenace for a couple of weeks then review.

Don't forget to factor your fish oil into your macro's.

[SHANE704]

fixed the carbs in my original post.

ok...i can try to ease into the cals, my plan is to lean bulk from now til august...do another 8 week cut. Then over the winter months do a serious bulk and then be ready to cut all over again to get ready for summer.

yeah, i felt like i was cutting much better at 2300 cals and 150g carbs as opposed to 1900-2000 cals and 80-100g carbs. i was doing 45min to 1hr of cardio everyday and sometimes doing HIIT on my lunch break. it feels weird but i guess i should listen to my body.

[Back In Black]

OK bud, see what 2600cals does for you (5 meals of 50g carbs and 6 meals of 45g pro and 8-10g fat in all except post workout). 4 months is a long time over summer and you will want to stay lean. When I went into maintenance I lost more fat in the first 2 weeks than I did in the last 4 of my cut so don't be alarmed!

[SHANE704]

When I went into maintenance I lost more fat in the first 2 weeks than I did in the last 4 of my cut so don't be alarmed!

wow, thats crazy! I had a cheat weekend, this past weekend while on vacation....maybe that wont set me back too far!