Need some Opionis on my diet please

[bigd7424]

I am try to bulk up. My body type is a cross between a Mesomorphand Endomorph. Just an example of my body type, I went for 190 and 6% BF to 240 and 19% bf in less then a year. I did stop training and ate like shit but that’s still a big gain in short time. In the last 8 months I went form the 240 and 19% to 188 and 7% bf no chemicals just hard work and diet and now that my BF is in check I want lean mass. But because of my body type I don't know if the bulking diet I am doing is right for me. I have been dieting for about a month now and I am 206 now but most of the gain is water weight due to the creatine i am taking and high carbs. I do not know my BF % now but do have a pic. This is my diet keep in mind I am deployed to Iraq right now and do not have access to all the good muscle foods as in the states but can still eat right everything I eat is clean burning foods. My intake is 3600-3800 a day. the break down is like this.
Daily
fat 90 to 100 g 21%
sat 5% sometimes higher on days i eat red meat
carbs 327 32% all complex very few simple and sometimes lower
Fiber 46
Protein 396 45%
I also have a cheat day once a week

I keep good track of what i eat and have a food log program for records. I just don't know if this is a good diet for my body type and if so how long should i keep this diet? I would like to start a stack but will have to wait tell i get back to the states. I do have dbol but I was strongly encouraged not to do a dbol only cycle.
Here is what I look like now want to get a lot bigger!

[gbrice75]

Based on that pic, i'd put your current bodyfat at around 15% or so. Do you know your TDEE? You really need to find out - I bet 3600-3800 calories/day is high for you, even on a bulker.

To help with the diet, we'd really need to see what you propose. Try posting up your current diet (or one you'd like to use) - time of day for each meal, and macro breakdown.

[bigd7424]

Based on that pic, i'd put your current bodyfat at around 15% or so. Do you know your TDEE? You really need to find out - I bet 3600-3800 calories/day is high for you, even on a bulker.

To help with the diet, we'd really need to see what you propose. Try posting up your current diet (or one you'd like to use) - time of day for each meal, and macro breakdown.

Ok what is TDEE? Here is a diet that I use on a typical day

9 am
egg whites liquid 3 oz
Pineapple 6 thin slices
Apple and 4 tablespoon peanut butter
instant oatmeal and turkey sausage
1130 am
Protein shake 400 cal 12 fat 26 carb 6 sugar 46 protein
1 x small orange and 8 x red grapes
1330 pm
pre workout 1/2 scoop protein shake 100 cal 3 fat 6 carbs1.5 sugar 11 pro+ creatin

1430 pm
post workout protein same as 1130 then recovery powder 270 cal 1g fat 52 carbs 23g sugar 13g pro

500 pm
8 oz fish cod
brown rice
salad with real crab meat
honeydew 1 x cup
1x apple small

730 pm
2 x 5 oz chicken breast
whole wheat pasta 5 oz
shrimp 6 oz


930 pm
casein protein blend 200 cal 6g fat 6 carbs 3 surgar 23 protein

on this day my intake was:

calories 3897
fat 131 g 30%
saturated 38 g 9%
polyunsaturated 33 g 9%
monounsaturated 25 6%
carbs 280 27%
protein 387 g 41%

this changes a lot because i have to eat what they serve in the chow hall. it been staying really close to this regardless though fat lower most days. Also i can eat this when I am at the big bases in Iraq. However i spend most my time on a small base which just has us and some Iraq Army so there its canned chicken brown rice pasta tuna fruit and protein shakes.

Is this what you looking for ?

[gbrice75]

Ok what is TDEE? Here is a diet that I use on a typical day

TDEE is your maintenance calories - amount you need to eat where you will neither gain nor lose weight. The starting point for a diet where you can add or subtract calories depending on your goals

9 am
egg whites liquid 3 oz
Pineapple 6 thin slices
Apple and 4 tablespoon peanut butter
instant oatmeal and turkey sausage

Add more whites and a whole egg or 2. Drop the pineapple, PB (WAY too much) and apple. Is the instant oatmeal the kind in the sugar packets? If so throw it out and get whole oats. Drop the turkey sausage

1130 am
Protein shake 400 cal 12 fat 26 carb 6 sugar 46 protein
1 x small orange and 8 x red grapes

Make this a real meal. Drop the entire meal and replace with a lean protein and complex carb

1330 pm
pre workout 1/2 scoop protein shake 100 cal 3 fat 6 carbs1.5 sugar 11 pro+ creatin

Again, real food here. Same as above - lean protein/complex carb. Too many shakes!

1430 pm
post workout protein same as 1130 then recovery powder 270 cal 1g fat 52 carbs 23g sugar 13g pro

A whey shake is fine here. Add complex carb, like 1 cup of oats in the shake

500 pm
8 oz fish cod
brown rice
salad with real crab meat
honeydew 1 x cup
1x apple small

Good meal except for the honedew and apple. Possibly swap the salad out for a good fiberous veggie (broccoli, asparagus, spinach, etc)

730 pm
2 x 5 oz chicken breast
whole wheat pasta 5 oz
shrimp 6 oz

Drop the pasta here. Add more fiberous veggies and cook in olive oil


930 pm
casein protein blend 200 cal 6g fat 6 carbs 3 surgar 23 protein

Add some PB back in here, no more than 2tbsp though!

on this day my intake was:

calories 3897
fat 131 g 30%
saturated 38 g 9%
polyunsaturated 33 g 9%
monounsaturated 25 6%
carbs 280 27%
protein 387 g 41%

this changes a lot because i have to eat what they serve in the chow hall. it been staying really close to this regardless though fat lower most days. Also i can eat this when I am at the big bases in Iraq. However i spend most my time on a small base which just has us and some Iraq Army so there its canned chicken brown rice pasta tuna fruit and protein shakes.

Is this what you looking for ?

Kind of. I was looking for macros for EACH meal, but I did my best to critique. Honestly, your diet sucks! It's LOADED with sugar - you need to drop all that sugary fruit.

[bigd7424]

Kind of. I was looking for macros for EACH meal, but I did my best to critique. Honestly, your diet sucks! It's LOADED with sugar - you need to drop all that sugary fruit.

Ok thanks for the advise but it is hard to drop protein for real meals. Like i said I am in Iraq and I am limited to what i can eat. So the pinnapple and apple is not good even with buliking ? I understand when cutting because of the surgar but should avoid these when bulking as well ? I have never did a bulking diet before always cut. I know the basic put I am not sure because of my body type if iam doing it right. I have to figure out me tdee when i was cutting i was at 1600 to 1800 cal per day and losing around 2lbs a week. Its hard to get a good idea what i weigh now because i can feel and tell a lot of it is water weight. but at 3600 cal i am gaining about 2 to 3 lbs a week, but it has only been a month now and only 3 weeks of serious trianing and cardio.

[gbrice75]

Let's put it this way - the sugar isn't going to help your bulk, AT ALL. How clean do you want your bulk to be? How concerned are you about putting on bodyfat while you bulk? If you're concerned, then drop the sugar.

I understand about the protein situation with where you are. Just make the absolute best effort you can to get as much real food as possible. If a shake is the best you can do, it's better than not eating at all.