Hows my bulking diet look?

[meatsncheese]

Going to be bulking next month and wanted some input into my diet to see if I really have it down as good as I think I do. After coming up with the meals I want to eat, how many, and calculating it all out this is what I got

The totals goes Protein/Carbs/Fat

Meal 1: 1 ½ scoop whey, 2% Milk – Total: 310kcals 45g/17g/6.5g
Meal 2: 2 Eggs, 1 Banana, 2 Slices wheat bread, 2 tbsp natural Peanut butter – Total: 590kcals 26g/65g/27g
Meal 3: 8 Oz. 93/7 Gr. Turkey, 1 1/3 cup brown rice, 2 cups broccoli, 1 tbsp olive oil – Total: 700kcals 56g/78g/19g
Meal 4: 4 Oz. Tuna, 1 naan slice, 1 tbsp mayo w/ olive oil, 1 hardboiled egg – Total: 605kcals 44g/62g/19g
Meal 5: (pre w/o): 8 Oz. 2% Milk, 1 cup fruit medley, 1 scoop protein – Total: 330kcals 34g/35g/6g
Meal 6: (post w/o): 1 ½ scoop whey, banana – Total: 280kcal 37.5g/27g/1g
Meal 7: (post w/o): 8 Oz. Chix breast, 1 1/3 cups brown rice, 2 cups broccoli, 1 tbsp hot sauce, 8 Oz. 2% milk – Total: 740kcals 72g/90g/11g
Meal 8: 1 ½ scoop casein, 1 Oz. Walnuts, 1 cup 2% milk – Total: 480kcals 49g/20g/24g

TOTAL: 4035kcal 364g/394g/113.5g 35p/40c/25f

Look good or does it need some work?

[Back In Black]

What are your stats?

What are your maintenance calories?

Why do you think you need that much protein and that much fat?

[krugerr]

Going to be bulking next month and wanted some input into my diet to see if I really have it down as good as I think I do. After coming up with the meals I want to eat, how many, and calculating it all out this is what I got

The totals goes Protein/Carbs/Fat

Meal 1: 1 ½ scoop whey, 2% Milk – Total: 310kcals 45g/17g/6.5g
Meal 2: 2 Eggs, 1 Banana, 2 Slices wheat bread, 2 tbsp natural Peanut butter – Total: 590kcals 26g/65g/27g
Meal 3: 8 Oz. 93/7 Gr. Turkey, 1 1/3 cup brown rice, 2 cups broccoli, 1 tbsp olive oil – Total: 700kcals 56g/78g/19g
Meal 4: 4 Oz. Tuna, 1 naan slice, 1 tbsp mayo w/ olive oil, 1 hardboiled egg – Total: 605kcals 44g/62g/19g
Meal 5: (pre w/o): 8 Oz. 2% Milk, 1 cup fruit medley, 1 scoop protein – Total: 330kcals 34g/35g/6g
Meal 6: (post w/o): 1 ½ scoop whey, banana – Total: 280kcal 37.5g/27g/1g
Meal 7: (post w/o): 8 Oz. Chix breast, 1 1/3 cups brown rice, 2 cups broccoli, 1 tbsp hot sauce, 8 Oz. 2% milk – Total: 740kcals 72g/90g/11g
Meal 8: 1 ½ scoop casein, 1 Oz. Walnuts, 1 cup 2% milk – Total: 480kcals 49g/20g/24g

TOTAL: 4035kcal 364g/394g/113.5g 35p/40c/25f

Look good or does it need some work?

Hi mate,
I cant see anything wrong with the food choices, its a good start.
Some of the guys here would suggest splitting the macros evenly across the meals, but I think just starting and sticking to any diet is the priority.

BIB makes a good point - Where did the numbers come from? Height, weight, bodyfat? Whats your TDEE/BMR. As without this we cant comment on how well this diet fits you.
You might as well have posted Brian Shaws diet, or Phil Heaths as they'd be as equally irrelevant to yourself without stats

[Scorpion0922]

Lots of fat in there...not crazy about all the fruit and shakes.

Holy cow that's a lot of milk (sorry, I had to)

I think you're on the right track but it's hard to answer not knowing your stats. Keep in mind that eventually (in 2 weeks or 2 months) you will need to make changes as you adapt.

[meatsncheese]

My bad, forgot to include the stats!

20yo
5'9
170lbs
about 12% bf

Ive found that maintanance is around 3300 calories. I figured I would up my protein intake to that since ive been complaining about not gaining as much latley and im wondering if I just havnt been eating as much protein as I thought I was, always aimed for a gram per lb of body weight. This is the first time Ive gotten this in depth with my diet, it was usually just tracking calories and making sure the foods i ate were high in whatever macros at whatever time of day, mainly carbs and protein through the day and more fat at night. As for the food choices I do rely heavily on the shakes, they are just easy for me and as for the fat intake is it really that high?

[Scorpion0922]

A little trail and error is always going to be needed, so you'll figure out what works.

Never say "it's easy" that doesn't fly. if it was easy then everyone would look like they just fell out of a magazine.

My 1st suggestion is to drop all that milk and replaces the shakes with solid food.

What's your training routine looking like these days?

[numbere]

A little trail and error is always going to be needed, so you'll figure out what works.

Never say "it's easy" that doesn't fly. if it was easy then everyone would look like they just fell out of a magazine.

My 1st suggestion is to drop all that milk and replaces the shakes with solid food.

What's your training routine looking like these days?

I agree with dropping shakes for real food.

I don't like to consume more than one shake per day.

What's your issue with milk?

Milk is a cholesterol based animal protein that is great for building muscle tissue.

As long as it's not causing bloating or digestive issues whole milk is a great source of complete protein.

[Scorpion0922]

I agree with dropping shakes for real food.

I don't like to consume more than one shake per day.

What's your issue with milk?

Milk is a cholesterol based animal protein that is great for building muscle tissue.

As long as it's not causing bloating or digestive issues whole milk is a great source of complete protein.

Yes on the shakes...unless it's absolutely necessary (example: I have a guy on my team who works in a hospital and is limited) In this case; IMO you can get equal sources of complete protein without the fat & sugar.

[numbere]

IMO you can get equal sources of complete protein without the fat & sugar.

I completely agree, shakes should only be a convenience food when there's not enough time to cook.

From my experience animal proteins that are high in fat are best for supplying adequate nutrition for hormone production and building muscle.

There's nothing wrong with sugar or fat as long as their worked into your macros.

[Scorpion0922]

I completely agree, shakes should only be a convenience food when there's not enough time to cook.

From my experience animal proteins that are high in fat are best for supplying adequate nutrition for hormone production and building muscle.

There's nothing wrong with sugar or fat as long as their worked into your macros.

No argument, IMO there are better choices. As always it still comes down to the individual.

[bethdoth]

Have you read all the sticky's above? Just a ton of great info! read this one and try again http://forums.steroid.com/diet-nutri...ion-101-a.html Figure your TDEE then add 500 calories, then come up with what you feel would be a good macro split for you 50% protein 30% carbs 20% fat or 40/40/20? Then figure out timing of the foods that you want to eat carbs heavy in the morning and 1 hour before working out protein after working out and/or a casein protein before bed etc etc... There really isn't a one size fits all plan, you have to work with it and see what works best for you. Good luck!