Need help with clean bulk diet

[TheRepartitioner]

8:30 1 cup oatmeal with small slice organic unsalted butter, 2 scoops whey (44 g) - 455 cals, 25 g carbs, 11 g fat, 44 g protein

9:30 Workout

10:45 2 scoops whey, 1 cup oatmeal with 1 tblsp honey 417 cals, 42 g carbs, 44 g protein

1:30 6 inch Roast beef with double meat and provolone on wheat from subway, with must, mayo, tomatoes, lettuce, spinach, bell peppers, onions, cucumbers, oil and vinegar 450 cals 50 g carbs, 52 g protein, 15 g fat

4:00 Other half of sub sandwich ^^ 450 cals 50 g carbs, 52 g protein, 15 g fat

7:00 Dark meat chicken, beef (5 oz. or so each i'd guess), 1 1/2 - 2 cups of vegetables - broccoli, cabbage, carrots 740 cals 26 g carbs 64 g protein 33 g fat

10:00 5 oz chicken, 569 cals 5 oz beef 64 g protein 33 g fat

12:00 2 scoops whey 1 tblsp flax oil 328 cals 44 g protein 13 g fat


Total Calories: 3409
Total Carbs: 193
Total Protein: 364
Total Fats: 120

I realize my macros may not add up exactly to my total calories... i had to do some estimating on the sub sandwich w/ the toppings/oil and vinegar, vegetables etc.

I also take 11 g of fish oil a day... those aren't included in any of the numbers..forgot.


Please critique/give feedback. Goal is put on muscle mass with minimal fat gain.

[derka]

8:30 1 cup oatmeal with small slice organic unsalted butter, 2 scoops whey (44 g) - 455 cals, 25 g carbs, 11 g fat, 44 g protein

9:30 Workout

10:45 2 scoops whey, 1 cup oatmeal with 1 tblsp honey 417 cals, 42 g carbs, 44 g protein

1:30 6 inch Roast beef with double meat and provolone on wheat from subway, with must, mayo, tomatoes, lettuce, spinach, bell peppers, onions, cucumbers, oil and vinegar 450 cals 50 g carbs, 52 g protein, 15 g fat

4:00 Other half of sub sandwich ^^ 450 cals 50 g carbs, 52 g protein, 15 g fat

7:00 Dark meat chicken, beef (5 oz. or so each i'd guess), 1 1/2 - 2 cups of vegetables - broccoli, cabbage, carrots 740 cals 26 g carbs 64 g protein 33 g fat

10:00 5 oz chicken, 569 cals 5 oz beef 64 g protein 33 g fat

12:00 2 scoops whey 1 tblsp flax oil 328 cals 44 g protein 13 g fat


Total Calories: 3409
Total Carbs: 193
Total Protein: 364
Total Fats: 120

I realize my macros may not add up exactly to my total calories... i had to do some estimating on the sub sandwich w/ the toppings/oil and vinegar, vegetables etc.

I also take 11 g of fish oil a day... those aren't included in any of the numbers..forgot.


Please critique/give feedback. Goal is put on muscle mass with minimal fat gain.

Include more carbs in the meal at 7pm potato rice etc as your looking to build up.

[TheRepartitioner]

Yeah I notice that I get hungry pretty quickly after my 7 pm meal too... thanks i'll do that.

Anything else? anyone else?

[danimal79]

not sure how much of a stickler you want to be during your clean bulk, but subway has a ton of sodium, and cold cuts aren't the best either. if you need something easy for that meal, try a zero impact bar from vpx (and swap out your breakfast with more "real food" 'cause going supp meals in a row isn't optimal).

[Damienm05]

8:30 1 cup oatmeal with small slice organic unsalted butter, 2 scoops whey (44 g) - 455 cals, 25 g carbs, 11 g fat, 44 g protein No butter. You shouldn't take in empty cals, especially when bulking. You need all the pro/carbs/efas you can get - so put those cals into more oats! Also, why a whey shake pre-workout? It'll be in and out of your system before you're 1/2 done. A better option would be eggs. 2-3 whole, 8-10 whites.

9:30 Workout

10:45 2 scoops whey, 1 cup oatmeal with 1 tblsp honey 417 cals, 42 g carbs, 44 g protein Not bad. Macros off. Even without the honey, 1 cup oats will be like 52g carbs. The honey is fine PWO but ideally, I'd do just 2 scoops whey and 50g carbs via waxy maize or vitargo PWO. No oats/honey
11:30 - YOU NEED A MEAL. This is a huge mistake most people make. The whey won't last long, it's simply to give you something immediate to begin PWO recovery. You need a whole food meal right after. Lean protein/complex carb/fat/veggies. Example: 8 oz chicken breast, 1 cup brocolli, 9 oz. sweet potato, 1 tblspn. extra virgin olive oil. PPWO meal

1:30 6 inch Roast beef with double meat and provolone on wheat from subway, with must, mayo, tomatoes, lettuce, spinach, bell peppers, onions, cucumbers, oil and vinegar 450 cals 50 g carbs, 52 g protein, 15 g fat Nah man, sorry. That meat is heavily processed and full of sodium. The bread is poor quality as well. Mayo is a bad fat source also. This meal has to go. Lean protein/complex carb. Example 8 oz. Salmon, 1 cup brown rice.

4:00 Other half of sub sandwich ^^ 450 cals 50 g carbs, 52 g protein, 15 g fat Nope. Example: 8 oz. tilapia, 1 cup brown rice.

7:00 Dark meat chicken, beef (5 oz. or so each i'd guess), 1 1/2 - 2 cups of vegetables - broccoli, cabbage, carrots 740 cals 26 g carbs 64 g protein 33 g fat I'd use 8 oz. of breast meat and add carbs. A smaller portion, taper down to 25g or so. Maybe 1/2 cup oats or 5 oz. Sweet potato?

10:00 5 oz chicken, 569 cals 5 oz beef 64 g protein 33 g fat I'm glad this is a pro/fat meal but that's a ton of saturated fat. Use lean beef (93/7 ground, sirloin, flank, etc) and use chicken breast. Get your fat and caloric needs via adding healthy fat like 1/4 cup of almonds, or 1 extra virgin olive or flax oil.

12:00 2 scoops whey 1 tblsp flax oil 328 cals 44 g protein 13 g fat Pointless. Why a fast digesting protein right before you sleep and fast for 6-10 hours? Use 1 cup of cottage cheese or 2 scoops of casein powder. Add your 1 tblspn. of flax or even better, 2 tblspn. of organic peanut butter, almond butter, cashew butter.


Total Calories: 3409
Total Carbs: 193
Total Protein: 364
Total Fats: 120

I realize my macros may not add up exactly to my total calories... i had to do some estimating on the sub sandwich w/ the toppings/oil and vinegar, vegetables etc. Yeah, macros are off. Didn't wanna be too picky but for best results, you should recalculate after you replace the Subway, see my comments below.

I also take 11 g of fish oil a day... those aren't included in any of the numbers..forgot. Good!


Please critique/give feedback. Goal is put on muscle mass with minimal fat gain.

Critique in bold. Implement and your diet will be immaculate. You need to get accurate macros so that you can adjust cals up/down as you gain or don't gain. As you gain bodyfat or don't gain body fat. Trial and error.

I used to eat Subway and protein bars and shit man. I thought it was my only choice on the go.

Now, like most of the other guys on this board, I cook my food in bulk and take it with me in tupperware everywhere I go. Pick one day a week when you're not too busy and cook up a bunch of brown or basmati rice while you broil a big pan of chicken breasts. Portion it out. Clean up. That 30 minutes is all it takes to eat good, clean meals all the time.

[gbrice75]

Damien, why do you always get the easy ones, lol! One question - I know the honey in his PWO has to go, but why the oats? Do you prefer Waxy Maize or Vitagro over oats for this meal?

OP - listen to him, he will not steer you wrong.

[Damienm05]

The oats are fine, I always just figure why not do a simple carb pwo when bulking. As you know, I don't subscribe to it being a must.

And yeah, I'm busy lately: taking all the easy ones, haha

[TheRepartitioner]

Part of what's holding me back is my inability to cook... I guess I could it's just this irrational fear I have that I'm going to f*ck it up I guess... So while I try to overcome that (which will mean I will be able to substitute your suggestions w/ the subway) if i DO eat at subway, or just eat out period, what would you suggest?? I only mention subway because I don't know of any place healthier.

Also, my 11:30 pm meal... I thought that combining fats/oils (flax oil) with the whey protein would slow down its absorption, making it less of a poor choice before bed. Am I totally off on this?? (I've switched to cottage cheese already, just curious)

and thanks btw... that helped me a ton

[gbrice75]

Part of what's holding me back is my inability to cook... I guess I could it's just this irrational fear I have that I'm going to f*ck it up I guess... So while I try to overcome that (which will mean I will be able to substitute your suggestions w/ the subway) if i DO eat at subway, or just eat out period, what would you suggest?? I only mention subway because I don't know of any place healthier.

Also, my 11:30 pm meal... I thought that combining fats/oils (flax oil) with the whey protein would slow down its absorption, making it less of a poor choice before bed. Am I totally off on this?? (I've switched to cottage cheese already, just curious)

and thanks btw... that helped me a ton

If you HAVE to eat out, there are plenty of choices IMO. You can get a green salad with grilled chicken, you can get a plain grilled chicken breast and brown rice, grilled veggies, etc. There are choices other than sub sandwiches.

The whey is just too fast, even with addings fats. Casein is the right choice here, or the cottage cheese as you're already doing.