Hello Guys,

I'm wanting a great 3500 cal. day diet for bulking. want 6 meals, not 7. Also, I'm on the go all day so I carry a cooler and take food with me. Here are my stats.

30 yrs old
5'10"
170 lbs
BMR 1756

I train 4 days a week and my job involves lifting granite countertops all day and i'm always hussling. I do believe I could gain at 3000 cal/day but I'm shooting for 3500 and will adjust up from there every 2 weeks.

I'm after some great diet advice. Not a big fish fan but I eat whole grain tuna sandwiches. Also, I have a high metabolism and so I'm not too afraid of evening carbs. Might add that my workout is also in the evening which is why I like some carbs with my protein intake for pwo. I'm quite cut up now and need to pack on the lbs again. I'm going to post a diet I found and please help me mod/adjust it. Any help at all is great. I've learned a lot on this forum.

3,500 calorie sample diet:

Breakfast

1 sliced peach
1 cup low fat vanilla yogurt
1 scoop (2 oz) vanilla protein powder
½ cup blueberries
½ whole wheat bagel
1 tbsp light cream cheese

Mid morning meal

1 cup strawberries
1 cup low fat yogurt
1 scoop (2oz) vanilla protein powder
1 cup 1% milk
1 cup orange juice

Lunch

Tuna Sandwich

½ cup tuna
2 whole wheat slices of bread
1/4 cup diced celery
2 tbsp light mayonnaise
1/4 cup brown rice
1 tsp light mayonnaise
2 romaine lettuce leaves
1 cup cucumber
1 tbsp chopped parsley
1 tbsp chopped chives
1 cube soup base

Mid afternoon meal

1 whole wheat bagel
1 tbsp peanut butter
1 cup cottage cheese
½ cup strawberries

Post workout meal

Power Drink

1 scoop protein powder (2oz)
1 cup orange juice
1 medium banana
1 cup 1% milk
½ tbsp honey

Dinner

Chicken Teriyaki

4 oz skinless chicken breasts
1/3 cup low sodium teriyaki sauce
1/3 cup orange juice
1 tsp cornstarch
1/3 tsp ginger
½ tbsp extra virgin olive oil
1 ½ cup small broccoli florets
1 can (8oz) sliced water chestnuts
½ cup rice (cooked)

*Ok, not loving the breakfast and I'm thinking that I need sweet potato's, more eggs, and even a myoplex substitute in there somewhere. I've never stuck to a diet awesomely and I'm going to kick my own ass if I don't hold to one.