Critique my bulking diet

[mmnjtwa]

I'm 6', currently 200lbs and around 6-8% bf. My TDEE is roughly 3500 calories. I'm getting into off-season from physique competitions, and about to start a prop/tren cycle to add more width/size to my arms, shoulders, and legs. I plan to monitor my progress weekly and adjust the macros accordingly.

BREAKFAST - MEAL 1
3 large eggs (222 cal – 0g c – 18g p – 15g f)
3 egg white (51 cal – 0g c – 12g p – 0g f)
3 slices turkey bacon (90 cal – 0g c – 6g p – 7.5g f)
1 cup oats (300 cal – 54g c – 10g p – 5g f)
1 tbsp honey (64 cal – 17g c – 0g p – 0g f)
1 tsp cinnamon (6 cal – 2g c -0g p – 0g f)
TOTAL – 733 calories – 73g carbohydrates – 46g protein – 27.5g fat

MEAL 2 (3 hours after meal1)
6 oz chicken breast (257 cal – 0g c – 48g p – 5g f)
1 cup brown rice (218 cal – 46g c – 5g p – 2g f)
1 cup chopped broccoli (41 cal – 7g c – 4g p – 0g f)
10 raw almonds (87 cal – 3g c – 3g p – 7g f)
TOTAL – 603 calories – 56g carbohydrates – 60g protein – 14g fat

PRE WORKOUT
8 oz 1% lowfat milk (104 cal – 9g c – 7.5g p – 2.4g f)
1 scoop Syntha-6 (190 cal – 13g c – 22g p – 6g f)
½ cup rolled oats (150 cal – 27g c – 5g p – 2.5g f)
12 g chia seeds (59 cal – 5g c – 1.5g p – 4g f)
1 tbsp flaxseed (37 cal – 2.5g c – 1g p – 3g f)
TOTAL – 514 calories – 59.5g carbohydrates – 37g protein – 17.9g fat

POST WORKOUT
8 oz plain Greek yogurt (121 cal – 9g c – 23g p – 0g f)
1 medium banana (105 cal – 27g c – 1g p – .5g f)
1 tbsp honey (64 cal – 17g c – 0g p – 0g f)
TOTAL – 290 calories – 53g carbohydrates – 24g protein – .5g fat

MEAL 3 (1 hour after post w/o shake)
6 oz baked tilapia (214 cal – 0g c – 44.5g p – 5g f)
12 oz red potato ( 303cal – 67 g c – 8g p – .6 g f)
6 oz asparagus (38 cal – 7 g c – 4 g p – .4 g f)
TOTAL – 555 calories – 74g carbohydrates – 56.5 g protein – 6 g fat

MEAL 4 / 5
8 oz ground turkey (280 cal – 0g c – 52g p – 6g f)
8 oz mushrooms (64 cal – 12g c – 5g p – 1g f)
2 cups brown rice (436 cal – 92g c – 10g p – 4g f)
TOTAL – 780 calories – 104g carbohydrates – 67g protein – 11g fat

BEDTIME (3 hours after meal 4)
1 scoop ON casein protein (120 cal – 3g c – 24g p – 1g f)
1 scoop spirulina (25 cal – 1g c – 4g p – 0g f)
½ cup oats (150 cal – 27g c – 5g p – 2.5g f)
2 tbsp natural peanut butter (200 cal – 6g c – 8g p – 16g f)
TOTAL – 495 calories – 37g carbohydrates – 41g protein – 19.5g fat

DAILY TOTAL:
3996 calories – 456.5g carbohydrates – 331.5g protein – 96.4g fat

[krugerr]

Hey buddy. I'm on my phone right now, at a quick look it seems like a good bulk. If you e just Competed you have a fair understanding of diet and how your body changes. I would just suggest you keep an eye on the scales to keep the weight gain slow and steady.

I'll take a better look when I get home. How did you do in the competitions? Can you post up any pictures?

[mmnjtwa]

This is a picture from the hotel room after prejudging. I didn't crack top 5, in a very big, competitive class. Waiting on some critiques, but I probably came in a little too dry and hard based on how the overall winner(s) looked. I decided to clean load after fully depleted, and did not do so aggressively enough, as probably didn't finish filling out until yesterday or so. Next time. I'll begin sooner, or crapload. It's all about trial and error, as this was only my second competition; my first try I placed 2nd.

[baseline_9]

How long ago was your show?

How different are these macros to your final cutting macros for the show?

If I were you I'd slowly reverse dieting, adding about 20g of carbs per week to begin with for the first 4-6 weeks or until you gain an average of about 0.5 lbs a week....

Once your at that sweet spot start increase calories by 500 a day and start your cycle....

[mmnjtwa]

How long ago was your show?

How different are these macros to your final cutting macros for the show?

If I were you I'd slowly reverse dieting, adding about 20g of carbs per week to begin with for the first 4-6 weeks or until you gain an average of about 0.5 lbs a week....

Once your at that sweet spot start increase calories by 500 a day and start your cycle....

My show was last Saturday. (July 13th)

The calories are about 1000 higher than my cutting diet. The carbs are close to my high days - I was running a 3 day low carb (~50g), followed by an aggressive refeed every 4th day. I binged the last few days since the show and gained a bit of weight back.

Also, I have decided to replace the post-workout shake with:

POST WORKOUT
8 oz plain Greek yogurt (121 cal – 9g c – 23g p – 0g f)
1 medium banana (105 cal – 27g c – 1g p – .5g f)
1 tbsp honey (64 cal – 17g c – 0g p – 0g f)
TOTAL – 290 calories – 53g carbohydrates – 24g protein – .5g fat

I will monitor my progress and go accordingly, thanks. Any comments or suggestions specifically concerning the meal plan I posted?