bulker

[Damienm05]

I think your carbs are actually higher than that considering there are carbs in nuts and quite a bit in milk. I really need you to lay the diet out better with full macros from Fitday.com or another similar site if you want to take this further. The layout is nice and the food choices are good but I need to see the numbers for your stats and those of the diet to tweak things beyond where we've already gotten and say things like, "yes, raise carbs by 20 in X meal."

Also, don't say you're lost, you're doing well.

[jl39]

alright dam, here we go
6:00am scoop whey 1/2cup oats 8oz skim 5g creatine
(cal,carb,pro,fat) (415,59,24,3)
7:00am 1 whole eg 7 whites cup oats (44,54,40,12)
9:45 whey and bagel, 5g creatine (450,55,50,0)
11:00am 6oz tilapia cup brown rice 430,50,40,4)
1:30pm 6oz salmon (490,55,40,6)
4:00pm 6oz chicken breast sweet potato fries from the recipe section, cup of broccoli (480,55,452)
6:30 1/2 scoop whey, 1/2 sccop casein, 8 oz skim milk, 1tbsp almond butter, 1/2 cup oats (440,37,24,12)
8:00 6 oz chicken or flank steak sauteed vegies ,cup brocoli, 1oz almonds
(530,10,45,27)
10:30pm scoop casein, 2tbsp almond butter, 1/2 oz almonds (405,5,24,22)

DAILY TOTAL4080cal, 368 carbs, 332gprotein, 98g fat does this look right?

[jl39]

gbrice thanks for your advice as well u and damien and fireguy have helped me alot on this website, feel free to blast away as well i want to get it perfect

[jl39]

just went and bought some stuff gonna change the salmon to tilapia 2 a day salmon is to expensive...and changing the skim milk to almond milk

[Damienm05]

I know you wanna really pound the calories and gain big right away but it's not worth getting fat. Like I said, if we have to go back to 4000 calories, we will but I'm pretty sure you're gonna be happy with what happens.

[Damienm05]

alright dam, here we go

6:00am scoop whey 1/2cup oats 8oz skim 5g creatine Good.
(cal,carb,pro,fat) (415,59,24,3)

7:00am 1 whole eg 7 whites cup oats (44,54,40,12) Good

9:45 whey and bagel, 5g creatine (450,55,50,0) Good. Add an apple or banana.

11:00am 6oz tilapia cup brown rice 430,50,40,4) Good.

1:30pm 6oz salmon (490,55,40,6) I'm guessing you left out some carb source in your write-up here? Just let me know what that is, macros look good.

4:00pm 6oz chicken breast sweet potato fries from the recipe section, cup of broccoli (480,55,452) Good.

6:30 1/2 scoop whey, 1/2 sccop casein, 8 oz skim milk, 1tbsp almond butter, 1/2 cup oats (440,37,24,12) No need for the almond butter here, especially since you're having another meal in 90 minutes - slowing digestion isn't a concern.

8:00 6 oz chicken or flank steak sauteed vegies ,cup brocoli, 1oz almonds Which is it? Chicken or Flank? One has 60 calories from fat per 4 oz. (steak) and the other has 10 (chicken breast). The steak would be better but yeah, gotta be really precise in order to gain muscle without adding body fat. Good meal though, good meal.
(530,10,45,27)

10:30pm scoop casein, 2tbsp almond butter, 1/2 oz almonds (405,5,24,22) Too much fat imo, just the almond butter should be about 17g and that's fine.

DAILY TOTAL4080cal, 368 carbs, 332gprotein, 98g fat does this look right?

It's good. Carbs to 375, fats to 75 with changes. Calories seem way high for your stats even after lowering fat a bit. Contrary to popular belief , we're gonna change that by reducing protein - it's excessive for someone of your current size. Let's take protein to 250 by simply reducing meat/fish protein portions in every meal to 4 oz. That will give us ~ 3200. Run it and see how you're responding after 2 weeks. I'd do cardio to ensure you're not gaining body fat and help keep that water weight off - after 2 weeks, based on results, we can add some more fruit and another bagel PWO if you need to step up the calories. If they need to be lowered, we'll reduce carbs.