My bulking diet --- please criticize

[klm129]

Goals: Gain size -- a lot of size.

Stats:
Age: 37
Height: 5'8"
Weight: 142 lbs
bf%: 12

I use to bring in 1900 calories a day and I figure Ill need around 2500 per day for this bulking diet.

------- Pro / Fat / Carbs / Calories

(8 am)
Cereal ---- 12 / 5 / 40 / 240
Milk ------- 9 / 5 / 12 / 130
1 egg ----- 6 / 5 / 0 / 71
whey pro - 20/ 2 / 5 / 130

(10:30 am)
beef/chese/veg - 55 / 20 / 2 / 200

(1 pm)
Lasagna ----- 23 / 15 31 / 350

(3:30 pm)
½ tin tuna --- 15 / 0.5 / 0 / 56
1tbls mayo -- 0 / 4.5 / 1 / 45
1 bread ------ 2 / 1 / 18 / 180

(6 pm)
whey pro ---- 20 / 2 / 5 / 260
Banana ------ 1 / 1 / 51 / 105
granola bar -- 6 / 9 / 19 / 231

(7pm)
chicken/steak -- 43 / 5 / 0 / 231
brown rice ------ 3 / 1 / 22 / 108
milk ------------- 9 / 5 / 12 / 130

(11 pm)
whey pro 50g ---- 40 / 4 / 10 / 130

This gives me: --- 264p / 85f / 228c / 2597cal

I've been on this diet 1 week and I'm 144 lbs (up 2 lbs),
so what do you guys think... any suggestions/alterations?

Ill post my workout schedule in the proper forum post-haste...

[Windex]

Your diet needs a lot of work and 2600 calories may/may not be enough. I would start by calculating your TDEE using this thread:

http://forums.steroid.com/showthread...=#.Th5h0GGk_To

From there, add 500 to your TDEE and that is how many calories you will require every day. Your food choices are also mediocre at best. Choosing the most optimal bodybuilding foods accomplishes several things:

(1) Sustained energy throughout the day
(2) Typically feel more full from calorie-dense foods such as brown rice and oats
(3) Overall healthier
(4) Easier to split/modify macros (Most foods are either protein or carbs or fats and don't mix (ie - cheese is protein/fat)

This thread should be an eye opener for you

http://forums.steroid.com/showthread...et-Information

Goals: Gain size -- a lot of size.

Stats:
Age: 37
Height: 5'8"
Weight: 142 lbs
bf%: 12

I use to bring in 1900 calories a day and I figure Ill need around 2500 per day for this bulking diet.

------- Pro / Fat / Carbs / Calories

(8 am)
Cereal ---- 12 / 5 / 40 / 240
Milk ------- 9 / 5 / 12 / 130
1 egg ----- 6 / 5 / 0 / 71
whey pro - 20/ 2 / 5 / 130

(10:30 am)
beef/chese/veg - 55 / 20 / 2 / 200

(1 pm)
Lasagna ----- 23 / 15 31 / 350

(3:30 pm)
½ tin tuna --- 15 / 0.5 / 0 / 56
1tbls mayo -- 0 / 4.5 / 1 / 45
1 bread ------ 2 / 1 / 18 / 180

(6 pm)
whey pro ---- 20 / 2 / 5 / 260
Banana ------ 1 / 1 / 51 / 105
granola bar -- 6 / 9 / 19 / 231

(7pm)
chicken/steak -- 43 / 5 / 0 / 231
brown rice ------ 3 / 1 / 22 / 108
milk ------------- 9 / 5 / 12 / 130

(11 pm)
whey pro 50g ---- 40 / 4 / 10 / 130

This gives me: --- 264p / 85f / 228c / 2597cal

I've been on this diet 1 week and I'm 144 lbs (up 2 lbs),
so what do you guys think... any suggestions/alterations?

Ill post my workout schedule in the proper forum post-haste...

Everything in bold needs to be removed. Also, you need more vegetables in your diet. Try to add a few more cups in another 1-2 meals. We also need to know when your pre-workout meal and postworkout meal are. You typically only want to use protein powder in your postworkout meal and use real foods for the rest of your day. You have way too many shakes at the moment. Think of it this way : Does a person who takes 1 scoop of protein powder + rest of macros from real food every day look the same as someone with an identical macro breakdown but instead gets all their proteins/fats/carbs from Protein Powder and Snicker's Bars ?

In addition, to start I would arrange your diet in this fashion: 3 Protein+Carb meals (Preworkout, Postworkout, and first meal of the morning) with 3 Protein+Fat meals. The last meal of the day should have casein as it's protein source.


This is a rough list of what you should be eating. Basically anything not on this is is not acceptable (I've included some obvious omissions such as Lobster due to financial aspects) :

PROTEIN/Fat SOURCES:

- Eggs
- Fish
- Steak / Kangaroo Steak
- Lean or Extra Lean Ground Beef

PROTEIN Sources:

- Chicken
- Whey Powder
- Cottage Cheese (Ideal before bed because of the Casein present)
- Casein Powder (Alternative to cottage cheese or lean cuts of steak)
- Milk (Skim/Homogenized are usually easier for macro configuration from personal experience)

CARB SOURCES:

- Brown Rice
- Quinoa
- Oats
- Lentils
- Chickpeas
- Sweet Potatoes / Yams
- Fruits (IN MODERATION (2 or less pieces/day)


FAT SOURCES:

- Nuts
- Nut Butter (Natural)
- Extra Virgin Olive Oil

VEGGIES:

- Broccoli
- Cauliflower
- Spinach
- Green/Yellow Beans
- Asparagus
- Mushrooms

USE THESE FOR FLAVOR:

- Salsa
- Mustard
- Balsamic Vinegar / EVOO
- Any Club House seasonings you can pick up at the Grocery Store / Costco / etc
- Tomato Juice (Not that Heinz crap, look for basically mashed tomato or squeezed tomatoe extract - Costco has this at 6 bottles/box)

[klm129]

Sorry forgot the workout time

(3:30 pm)
½ tin tuna --- 15 / 0.5 / 0 / 56
1tbls mayo -- 0 / 4.5 / 1 / 45
1 bread ------ 2 / 1 / 18 / 180

Workout (5pm)

(6 pm)
whey pro ---- 20 / 2 / 5 / 260
Banana ------ 1 / 1 / 51 / 105
granola bar -- 6 / 9 / 19 / 231

And Ill make some adjustments to the things in bold and ill repost my diet.
Thanks windex...

Can any confirm what windex suggested?
The more confirmation the more i get convinced