Help with new lean bulk diet!

[wizard55]

Hey guys I'm about 165 lbs and bf around 13-14%. I want to put some quality weight on probably till about 180 lbs while cutting some body fat simultaneously. I will be doing cardio twice a week.

Meal 1: 3 egg whites
3 whole eggs
1 cup oatmeal

Meal 2: 1 cup oatmeal or brown rice
8 oz. tuna

Meal 3: 2 Scoop protein ON whey
about 1/8 cup almonds

Post workout: 1 scoop protein ON whey
1 fruit

Meal 5: 6-8 oz. chicken breast
1 cup veggies
1 cup brown rice
2 tbsp. olive oil

Meal 6: 1 Cup cottage cheese
1 tbsp. Peanut butter

Total: around 3100 calories
Protein roughly 240-250 grams
fat: 53 grams
Carbs: around 160 g

[kaptainkeezy04]

that isn't 3100 calories my friend. it is more like 2100. 250 grams of protein equals 1000 calories. 50 grams of fat is 450 calories. 160 grams of carbs is 640 calories. I'm not sure how you got 1000 extra calories on that total, but it is way off. You should up your carbs to around 300 grams, your protein is good at 250 grams, and ur fat should be about 100. This would equal 3100 calories.

[wizard55]

Yeah..I figured that it was a little extra on the calories after the post..sorry. I'm having trouble finding a way to up the carbs because I generally eat carbs with three meals a day..it seems like it would be a bit too many carbs in one meal..i.e 2 cups of brown rice in one sitting.

[kaptainkeezy04]

Yeah..I figured that it was a little extra on the calories after the post..sorry. I'm having trouble finding a way to up the carbs because I generally eat carbs with three meals a day..it seems like it would be a bit too many carbs in one meal..i.e 2 cups of brown rice in one sitting.

Trust me, we have all been there. You just have to start force feeding yourself like a madman. Maybe gradually up the carbs, and eventually, it will be natural to you. It took me a long time to eat the right amount of food to grow, but eventually, your body gets used to it, and will start wanting more if you keep growing. Sublingual b-12 and a b-complex will help with digestion and will improve your metabolism. Other than that, train hard, sleep AT THE VERY LEAST 7.5 hours a night, and the metabolism will jump start.

[wizard55]

Yeah I guess your right..but as far as food selection and timing of my foods it is good right? Also, should I only keep my carbs to three meals a day? Btw..after my third meal I have an hour workout.

[Phate]

okay, first thing i should mention is that gaining muscle and losing fat simultaneously is not an easy proposition

which would you like to put priority on and i'll critique it to match your goals

go here and put in your stats, then post your BMR for reference
http://www.active.com/fitness/calculators/calories/

[wizard55]

I am really looking to bulk and put on more weight. I don't expect to drop large amounts of bodyfat..my bmr is about 2772..if I up my calories to about 3100-200 I should gain fine correct?

[Phate]

I am really looking to bulk and put on more weight. I don't expect to drop large amounts of bodyfat..my bmr is about 2772..if I up my calories to about 3100-200 I should gain fine correct?

3100-3200 is a good starting point

what activity multiplier did you use and why?

[wizard55]

I used the moderately active one..that is basically working out 3-5 times a week.

[Phate]

I used the moderately active one..that is basically working out 3-5 times a week.

cardio?

[Phate]

Hey guys I'm about 165 lbs and bf around 13-14%. I want to put some quality weight on probably till about 180 lbs while cutting some body fat simultaneously. I will be doing cardio twice a week.

Meal 1: 3 egg whites
3 whole eggs
1 cup oatmeal
up to 10 egg whites, is the oatmeal pre or post cooking?
Meal 2: 1 cup oatmeal or brown rice
8 oz. tuna
need macros
Meal 3: 2 Scoop protein ON whey
about 1/8 cup almonds
need macros and a complex card source
Post workout: 1 scoop protein ON whey
1 fruit
cut the fruit, double the whey and add a complex source
Meal 5: 6-8 oz. chicken breast
1 cup veggies
1 cup brown rice
2 tbsp. olive oil
not bad
Meal 6: 1 Cup cottage cheese
1 tbsp. Peanut butter
macros?
Total: around 3100 calories
Protein roughly 240-250 grams
fat: 53 grams
Carbs: around 160 g

bold

[wizard55]

the oatmeal is pre cooking and for meal 2 the macros would be something like 54 g/carb and about 60 grams of protein in 8 oz. tuna (basically two cans). For meal 3 the protein would be 48 grams and 1/8 cup almonds would be 10 grams/fat. Also, for meal 3 when you say complex carb source u mean I should eat something like 1 cup of brown rice and post workout as well right?

[Phate]

the oatmeal is pre cooking and for meal 2 the macros would be something like 54 g/carb and about 60 grams of protein in 8 oz. tuna (basically two cans). For meal 3 the protein would be 48 grams and 1/8 cup almonds would be 10 grams/fat. Also, for meal 3 when you say complex carb source u mean I should eat something like 1 cup of brown rice and post workout as well right?

yes, if you could, post the total macros for each meal and the total for the day

[wizard55]

these are the macros for each meal and total for the diet without your corrections

Meal 1: 30 gram protein 54 gram carb 15 gram fat
Meal 2: 54 gram carb 68 gram protein
Meal 3:48 gram protein 10 gram fat
Post workout: 24 gram protein ~10 gram carb
Meal 5: 40 gram protein ~64 gram carb 24 gram fat
Meal 6: 28 gram protein 9 gram fat

Total: Protein: 238 grams
Carb: 182 grams
Fat: 57 grams

[Phate]

double the almond and pb in meals 3 and 6

recalculate the macros

[wizard55]

that would be about 85 grams of fat

[Phate]

that would be about 85 grams of fat

lol, i meant recalculate with all the corrections i made

[wizard55]

haha ok..will do.