Clean bulk for summer after vacation

[mufc]

So, I go away for 11 days on the 26th June, when I get back I am looking for a solid clean bulk, last time I did a lazy bulk. Put way too much fat on! Had to cut that much that I lost a lot of size, mainly arms and shoulders. So using the harris benedict equation I have worked out the following....

I will need to consume aim 2747 cals a day to maintain this weight my current weight (185 lb). I am a student so don't really do much physical activity aside from going to the gym so I chose to times my BMR by the light exercise formula ( I attend the gym in a 4day split), would you agree? I put on fat easily in my experience , so the sum of 2747 seems quite high to me.

The diet is as follows

Porridge + lean protein

2Brown bread + lean protein

Lean protein / shake

100g rice veggies + lean protein

100g rice veggies + lean protein

WORKOUT

PWO 2 scoop whey, 500ml pure orange juice

Before Bed scoop of casein, flax/cod liver/olive oil

Macros work out to the following..

Carbs : 295g Pro: 245g Fat:65g
Thats 2463 calories.

How does that look to u guys?

From my last diet, the main changes aside from junk energy sources are:

I get home from my workout around 8.30 PM and go to bed 11:00PM, I was having simple carbs and complex carbs aftr my workout, which for me is very late in the day, so I have decided to stick with the simple, but take away the complex as I shouldn't require so much energy at night although my muscles need to repair, opinions? Also I have replaced 1 pint of milk with casein as I am sure the processed sugars also cannot be useful so late in the day

Critique away please!

[mufc]

BUMP, come on guys it can't be perfect!

[gbrice75]

Need to see macros for each of your meals to really be able to help out. One big red flag for me is the OJ - drop it and do a complex carb. You don't need to spike your insulin levels like that, complex carb would be much better IMO.

[mufc]

I am only going off the milos sarcev videos with the simple carbs, But the thing is, I get back from the gym 8.30, I'm sure eating a food source that is going to be providing energy well into my sleep cannot be good, as it will be stored as fat??

[gbrice75]

That's one of the points of Milos videos that me (and alot of people) disagree with. I think you'll have a better chance storing fat with the high GI /simple carbs at that time of night. Complex carbs won't spike insulin nearly as much and therefore you'll have a much less chance of storing. A slow burning carb source doesn't necessarily equate to storing fat just because you're going to bed shortly after. However, if you want to play it safe you might consider dropping carbs all together PWO and go with a protein/fat meal.

[mufc]

Hmmm, I dont feel I can drop carbs completely from this meal as I feel this will hinder my recovery. So I will drop the simple carbs, but what amount of complex carbs would you reccomend? Taking into account the time of day and the two preworkout meals

[gbrice75]

30g-50g complex carbs. Check out the GI and try to find the lowest GI carb that you can tolerate, that way you'll minimize blood glucose levels rising as much as possible, and effectively eliminate any insulin surge.