CLEAN BULK DIET... comments needed

[eatrainrest]

Hdhdh

[FallenWyvern]

ok so i have a bunch of information to address before i post my clean bulk diet

stats-
age-19
height-5'10
weight lifting exp-4 years got NFPT certified trainer last year so i would say one hard year of correct training
workout-5 days a week
BF- 15% at 187 lbs on 12/23 (before diet) currently 190 lbs flat
goals-clean bulk never used AAS
ok so i calculated my BMR which at 187 lbs was 2066 + activity (500 cal with workout and cardio) + 500 cal for clean bulk =3066 total calories for clean bulk

-ok i started the diet just before jan 1st and it goes like this...

Breakfeast-
-2 cups kashi 7 whole grain cerealI don't know what this is but I like oatmeal best
-1 ogranic yogurtSkip this and drink a second cup of milk, some may disagree but I really like milk
-1 cup fat free milk
-2 pieces stone ground whole wheat toast
-1 slice yellow american cheese
-4 egg whites
[B]total cal-918
total protein-53 g/carb-164 g/fat-13 g I would lower the carbs a bit here. I would add a whole egg in there too.

Meal 2 (pre gym)
-1 power bar
-1 myoplex original drink
-1 banana
total cal-635
total protein-50 g/carb-91 g/fat10.5 gI guess this if fine but real food is better.

Meal 3 (immediately after gym)
-2 oranges
-1 protein shake
total cal-244
total carb-34/fat-1/protein-26

Meal 4 (half hour after workout)
-3 oz grilled chicken breast strips
-serving cottage cheese
-2 cups steamed broccoli
-1/2 cup mixed nuts
total cal-680
total protein-50 g/carb-31/-fat-41You need more carbs here sub the nuts with brown rice, potatoes or some other low gi carb.

Meal 5
- 1 lean turkey burger
- mustard
- 2 tbsp natural PB
-1/2 cup organic carrots
total cal-480
total protein-29/carb-16/fat-20I think shooting for 50g pro each meal is a good idea

DAILY CALORIES= 2957
DAILY PROTEIN-208 g
DAILY CARB-336 g
DAILY FAT-85.5 g (less than 15 g saturated)More protein!

I was a previous member but forgot my password =0, but appreciate any helpful comments thanks

Pretty good diet. It could work for certain people.

It would be helpful to add a 6th meal and try to shoot for 50g 50g 10g each meal. That will get you just under 3000 cals.

[eatrainrest]

thanks, i also had another question... on you off days would i be eating the same amount of calories as i would on? only question is because i add 500 cal because of my workout... i know its important to eat off days but shuld i subtract 500 or eat this consistently?

[eatrainrest]

i also tried to get my startch carbs early and before the gym thats why its unproportionate what do you think works better?

[FallenWyvern]

I eat one less meal on non work out days(no pwo). It works for me. If you ate 100 carbs no fats first meal and ate no carb more fats last meal that would make sense to me. 50 grams pro each meal of course.

[eatrainrest]

ok thanks for the help