Originally Posted by
Turkish Juicer
Only because you want to bulk doesn't mean your daily calorie intake should be (roughly) 1200 calories over your TDEE, you will get fat sooner than you think if you start following this nutritional regimen so HEADS UP.
As for macros; 388gr protein is simply excessive for your current BW, especially considering that you are not on gear currently. I have similar BW and I won't go over 300gr of protein a day even when I juice with 1000gr of Test every week, that's just a ridiculous amount for you. You do NOT need more than 2gr per pound of lean body mass (BW minus fat weight) when you are a natural, and as a matter of fact, some guys won't go over this number even when they are on gear. Your daily caloric intake from fats and carbs are also too high, I don't see why you would need more than 300gr of carbs and 90gr of fat at your current stats, you will still bulk with these numbers.
As for your food... Get rid of all the simple sugars, including fruit, and do NOT eat your eggs raw. Ditch the chicken noodle soup, it is probably loaded with sodium and you are getting processed carbs from it. Ditch pasta and replace it with either brown rice, yams or lentils. 2% milk has better alternatives such as skimmed, but you will still be getting simple sugars from that (lactose, and it's pretty useless), I would recommend unsweetened almond milk which has next to zero carbs. On a last note, you should be eating vegetables.
Take your Creatine post-workout. Take the same dose on non-training days in the morning, preferably on empty stomach with a large glass of water at room temp.
Also keep in mind that gaining 15 lbs of lean muscle tissue is a very hard task for an ecto who is natural, unless he is going through puberty... You have to constantly lift hard & heavy to attain this goal, as diet will only accomplish a part of this. Introducing several compound exercises into your training regimen and progressively working up the weights is highly recommended.
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