opinions please! bulking diet not doing its job

[r1ngworm]

after abit of ideas,opinions on current bulking diet.weight is coming on very slowly maybe i just need more food? inputs welcome and appreciated

im 25yo,m 85.6 kg and about 173cm tall


meal 1 :

1 cup oats,handfull raisins,almond slices with 2 tablespoons honey ( made with milk ) and whey shake/proto whey

meal 2,3,4 the same

200 grams chicken breast,1/3 cup brown rice ( dry weight ) mixed with
cooking sauce. ( butter chicken/honey mustard etc,just jars you buy from supermarket )

pre workout : mesomorph
while training : 2 scoops extend bcaas
pwo : proto whey shake with 70g carbs ( international extreme carb mix )

meal 5 :
around an hour after dinner,180-300grams of fish,steak,chicken,mince whatevers on the menu that night.along with biiigg serving of salad or vegies

roughly this comes to

protein : 312 grams
carbs :233 grams
fat :55 grams

2700 calories:

not including the cooking sauce ( around 600-900 cals depending on brand flavour )

and not including salad with dinner/vegies etc

i was thinking of throwing a cottage cheese/whey sort of shake in as i went to bed?

what are your guys ideas on this

[canadian-bacon]

Have you figured out what your TDEE is?

[r1ngworm]

for daily exercise + physical job its given me 3400 cals a day.im on a 4day split i fiqured with 3 days off gym + 2 days no work this would be sufficent?

[--->>405<<---]

Whats ur bf%? if ur tdee is 3400 and ur eatn 2700 theres ur aNswer rite there.. Not sure about ur pwo meal and i dont like the idea of 700-900 cals worth of sauce whether it makes u fat or not..

Figure ur bf% and post it or a pic..

If ur tdee truly is 3400 then u shoukd at least have started @ 3750IMO..

Based on the formula in tdee sticky above (and i prefer using lbm but its usually pretty close) ur tdee = 2996...

That being said if i were u id start @ 3350cals
335g pro
335g carbs
74g fat

Id repost a diet hitting these macros.. Lose the wasted calorie sauce and id also replace ur pwo shake with protein powder and oats or sweet potatoes.. Once u post diet well Give it a look

[t-gunz]

^^^ excellent advice and nice pick up with the cals

[r1ngworm]

Thanks bro il give that a go tomorrow morning.

re arranged meals today ( with what i had at home) now to:

m1 : 100g oats,250ml milk,150gram yoghurt

m2:200grams chicken with green vegies,cooked in 100ml lite coconut milk with flavour paste

m3: same as 2

m4:200grams chicken cooked in same sauce as m2,m3.
100 grams brown rice

workout.

pwo shake,60gram protowhey,70 gram extreme carb mix

m5: hour later
250gram steak,100grams brown rice

m6:250ml milk,100 grams light cottage cheese,2 tablespoons honey.

this has given me totals of

3579 cals

81.5 fat
310 carbs
343 protein

il give this a try this week and see how i go,anyone have any other opinions or advice feel free to comment.want to make most out of this training

[--->>405<<---]

thanks bro il give that a go tomorrow morning.

Re arranged meals today ( with what i had at home) now to:

M1 : 100g oats,250ml milk,150gram yoghurt prefer 1whole egg + 5 egg whites here over yogurt and milk

m2:200grams chicken with green vegies,cooked in 100ml lite coconut milk with flavour paste not sure bout coconut milk or "paste" chikn and veggies r good

m3: Same as 2

m4:200grams chicken cooked in same sauce as m2,m3. calorie and macro content of "paste" or sauce?
100 grams brown rice

workout.

Pwo shake,60gram protowhey,70 gram extreme carb mix id have oats instead of carb mix

m5: Hour later
250gram steak,100grams brown rice

m6:250ml milk,100 grams light cottage cheese,2 tablespoons honey. dont like honey esp rite before bed..

this has given me totals of

3579 cals

81.5 fat
310 carbs
343 protein

il give this a try this week and see how i go,anyone have any other opinions or advice feel free to comment.want to make most out of this training

how many of those cals r from the paste/sauce?? If alot i think ur wasting cals ...

[r1ngworm]

97 cals from 100ml coconut milk.
40 cals from 1 teaspoon curry paste

Alright il finish carb mix I'm having pwo and change to powdered oats.

( carb mix contains glucose polymers,rice starch,fructose,fenugreek seed extract.50g serving is 76 carbs,16g sugar.) I guess not the most ideal mix.

With 100g oats for breakfast ,2 eggs,5 whites do you think honey/cinnamon here would be ok to add for flavor? Or just a low cal essence?

Il swap honey in shake before bed to vanilla essence also thanks man

[r1ngworm]

Teaspoon paste = 40 cals .1g protein.2.5 carbs.2.8 fat.1g sugar

100ml lite coconut milk = 97 cals

1.1g protein.9.4g fat( 8g sat) 2.2g carbs 1.2g sugar

[--->>405<<---]

^^ for oats if u want sweet with cinnamon id recommend splenda or truvia and cinnamon.. I personallyuse sugar free strawberry jam..

Below from livestrong dot com

One cup of coconut milk, approximately 240g of liquid, contains 552 calories, with 479 of those calories coming from fat. The extremely high calorie level and the high level of fat makes coconut milk appropriate only for occasional indulgence. Of the 57g of fat included in coconut milk, 51g are saturated fat, which is 254 percent of the recommended daily allowance of saturated fat. It also contains 626mg of the essential fatty acid omega-6. Reduced fat versions of coconut milk are available in which some of the saturated fat is removed.

IMO ur fats r a touch high and carbs a touch low.. Personally id drop the coconut milk and make up the 100cs from complex carbs (which should put u close to suggested carb macro)..

U are bulking so u have more room to play with as far as cals and fat and sources go but i tend to be on the conservative side of dieting and shy away from things id consider "risky" when it comes to potentially gaining fat.. It is up to u really.. I suppose u can always lose it later if u gain some