New bulk diet

[dk_001]

Stats
Weight: 219lbs
Height: 6ft 4
BF: 13%

Training: 3 x Per week

Goal: Gain mass + strength.


I have skimmed milk with my oats and my morning tea shake.
Below is my diet.


Meal 1 – Breakfast

1 Cup raw oats – 10/54/6/300

175ml skimmed milk – 5/8/0.5/57

250ml Liquid egg white – 26/0/0/120

1 slice whole grain bread – 4/18/1.5/90



45pro / 80carb / 8fat / 567cal





Meal 2 – Morning Tea
60g (3scoop) WPI shake – 36/23/0.6/210
400ml skimmed milk – 12.8/19.2/1.2/136.8
1 Banana – 1.1/23/0.3/100


49.9pro / 65.2carb / 2.1fat / 446.8cal





Meal 3 – Lunch

185g Tuna – 40/0/5/220
200g Sweet potato - 4/41/0/180

Carrots, Sweet Corn, Broccoli mix - 4.5/10/1/77.38
1 slice whole grain bread – 4/18/1.5/90


52.5pro / 69carb / 7.5fat / 567.38cal





Meal 4 – Afternoon Tea (pre workout)

185g Tuna – 40/0/5/220
1 Cup of raw oats – 10/54/6/300

175ml skimmed milk – 5/8/0.5/57

1 cup chopped Pear – 0/25/0/93



55pro / 87carb / 11.5fat / 670cal





Meal 5 – Post workout

60g (3scoop) WPI shake – 36/23/0.6/210

½ cup row oats – 5/27/3/150

175ml skimmed milk – 5/8/0.5/57
1 Banana – 1.1/23/0.3/100



47.1pro / 81carb / 4.4fat / 517cal





Meal 6 – Dinner

1 cup chopped Chicken Breast – 42.5/2.4/12.8/307
200g Sweet potato - 4/41/0/180

Baby Beans, Carrots, Broccoli pack – 3.9/4.2/0.3/45.24



50.4pro / 47.6carb / 13.1at / 532.24cal





Meal 7 – Before bed meal
40g Casein Shake - 33.2/2.6/2.2/167

1 tablespoon Peanut Butter - 5.4/2.8/10.2/122.86


38.6pro / 5.4carb / 12.4fat / 289.86cal



TOTALS: 338.5pro / 435.2carb / 59.1fat / 3590.28cal