Need help modifying diet for slight bulk.

[FallenWyvern]

I have been on a coasting diet. I am 6ft1 and 195lbs. I would like to gain 10 lbs over the next 4 months. Need help adjusting diet. Macro recommendations are welcome.





Food Log Calories/Protein/Carbohydrates/Fat
6:00 AM
1 Scoop Protein 110 20 4 1
8 oz Milk 122 8 12 5
1 Med Banana 105 0 27 0
9:00 AM
1/2 cup low fat cottage cheese 90 14 4 2
1/3 cup oatmeal 160 6 26 3
1/2 table spoon peanut butter 47 2 1 4
11:00 AM
Muscle Milk shake 350 32 12 18
1:00 PM
1 serving chicken 250 34 8 9
2 servings mixed vegetables 140 6 16 6
3:00 PM
1 serving chicken 250 34 8 9
1/3 cup oatmeal 160 6 26 3
6:00 PM
pwo shake 570 54 75 6
7:00 PM
10oz top sirloin 372 62 0 11
1 serving mixed vegetables 60 3 12 0
1 serving fruit 60 0 16 0
9:00 PM
1/2 cup low fat cottage cheese 90 14 4 2
1/2 tablespoon flax seed oil 60 0 0 7


Totals 2996 295 251 86

Percent 39.9% 33.9% 26.2%

I would like to change up the 11:00 shake the most.

Thanks for the help in advance!!!

[rizzo72]

For the substitute, why not some chicken w/ rice, chicken w/ pasta, or turkey burgers on whole wheat bread? Take advantage of the fact that you are trying to bulk and get some good complex carbs in there. Also, I'm no expert, but since you are bulking I think you should go for a few more calories, particularly in the protein department. The bulking sticky recommends over 400 grams of protein. Now I'm not sure if you need that much, but most of your meals are short of 50g's of protein. I would at least bump the protein in each meal to 50g. Lastly, depending on how you are preparing your chicken I think you may be overestimating its fat content. 9 grams of fat for only 34 grams of protein seems off.

[FallenWyvern]

For the substitute, why not some chicken w/ rice, chicken w/ pasta, or turkey burgers on whole wheat bread? Take advantage of the fact that you are trying to bulk and get some good complex carbs in there. Also, I'm no expert, but since you are bulking I think you should go for a few more calories, particularly in the protein department. The bulking sticky recommends over 400 grams of protein. Now I'm not sure if you need that much, but most of your meals are short of 50g's of protein. I would at least bump the protein in each meal to 50g. Lastly, depending on how you are preparing your chicken I think you may be overestimating its fat content. 9 grams of fat for only 34 grams of protein seems off.

Funny thing I cut pasta and rice for fruit and vegetables about 6 weeks ago and I gained 5 pounds and lost bf?

[M302_Imola]

Funny thing I cut pasta and rice for fruit and vegetables about 6 weeks ago and I gained 5 pounds and lost bf?

Does anyone else think that this is strange?

[FallenWyvern]

Any other comments? I am gonna sub the 11:00 am meal with a can of tuna w/some mayo.

The chicken I was getting was from Panda Express. I am gonna go get some chicken breast and do that instead.

[naturalsux]

Any other comments? I am gonna sub the 11:00 am meal with a can of tuna w/some mayo.

The chicken I was getting was from Panda Express. I am gonna go get some chicken breast and do that instead.

are you hungry on this diet? i dont think your eating enough.

whats up with a 1/3 cup of oats? eat a 1/2 cup at least!

and a 1/2 tablespoon of pb come on eat at least a whole or 2, live a little.

i would eat some eggs and egg whites for breakfast.

dump that 11am shake for some whole food. tuna would be fine, add some carbs.

i would up the cc to 1 cup.

[FallenWyvern]

are you hungry on this diet? i dont think your eating enough.

whats up with a 1/3 cup of oats? eat a 1/2 cup at least!

and a 1/2 tablespoon of pb come on eat at least a whole or 2, live a little.

i would eat some eggs and egg whites for breakfast.

dump that 11am shake for some whole food. tuna would be fine, add some carbs.

i would up the cc to 1 cup.

I did this today. This will work. Thanks!

[Prada]

Funny thing I cut pasta and rice for fruit and vegetables about 6 weeks ago and I gained 5 pounds and lost bf?

Thats odd since the energy spent to metabolize vegetables and fruits pretty much negate them selves. Must be some other factor.