Bulking Diet

[mraustin0v]

So I'm going to start bulking soon and I need some constructive critism on my diet for this. I have never made up a bulking diet so be gentle.

Here are some stats on me first:

age: 17
height: 6' 0" (72in)
weight: 178lbs
est. bf %: 16%
activity level/wo plan: Rippetoes Starting Strength using the routine from this write up

Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlift
2x5-8 dips (only add weight if you are doing >10 bodyweight dips)

Workout B
3x5 Squat
3x5 Standing military press
3x5 Pendlay Rows (or power cleans for 5x3, 5 sets of 3 reps apiece)
2x5-8 chinups ***if you do the power cleans, do 3 sets of chinups***

Week 1:
Monday - Workout A
Wednesday -Workout B
Friday - Workout A

Week 2:
Monday - Workout B
Wednesday - Workout A
Friday - Workout B

and rotate each following week.

Basal Metabolic Rate (BMR) = 2010.88

Daily Calorie Need = 3116.864 (maintain weight)
2587 (cut)
3616 (bulk)

front 1 - relaxed
front 2 - relaxed
side - relaxed
back - relaxed
front - flexed
back - flexed

Here is my planned diet, I got the stats on the food from FitDay so they aren't 100% accurate but I believe a very educated estimate.

Meal 1:
2 eggs (149cal/12.5g. Pro/9g. Fat/1g. Carb) + 4 egg whites (66cal/14g. Pro/1g. Fat/1g. Carb)
1 cup Wheat Chex (160 cal/5g. Pro/1g. Fat/38g. Carb)
2 cups 2% milk (242cal/16g. Pro/9g. Fat/23g. Carb)

Meal 2:
1 scoop protein powder (112cal/23g. Pro/1.5g. Fat/2.5g Carb)
2 cups 2% milk (242cal/16g. Pro/9g. Fat/23g. Carb)
1 cup oats (300cal/12g. Pro/5g. Fat/54g. Carb)

Meal 3:
1 can tuna (120cal/25g. Pro/2g. Fat/0g. Carb)
2 slice whole wheat bread (182cal/9g. Pro/2g. Fat/32g. Carb)
1 medium apple (80cal/0g. Pro/.5g. Fat/21g. Carb)

Meal 4:
1 scoop protein powder (112cal/23g. Pro/1.5g. Fat/2.5g Carb)
2 cups 2% milk (242cal/16g. Pro/9g. Fat/23g. Carb)
1 cup oats (300cal/12g. Pro/5g. Fat/54g. Carb)

Meal 5:
Chicken breast 8oz skinless (365cal/60g. Pro/8g. Fat/0g. Carb)
1 cup green beans (70cal/2g. Pro/4g. Fat/10g. Carb)
2 cups 2% milk (242cal/16g. Pro/9g. Fat/23g. Carb)

Meal 6:
2 tbsp natural PB (210cal/8g. Pro/16g. Fat/6g. Carb)
2 cups 2% milk (242cal/16g. Pro/9g. Fat/23g. Carb)

Totals:
Calories = 3436
Protein = 285.5 grams (almost exactly 1.5 per lb)
Fat = 101.5 grams
Carbs = 337 grams


I used to be barly getting in 2200 calories a day since I wasn't on a strict diet while losing fat. So I'm not sure if I'll really need 3600 calories a day but if you guys think that it would be better to put in more calories let me know. I appreciate any feedback at all.

[boyscouT]

Meal 1:
2 eggs (149cal/12.5g. pro) + 4 egg whites (66cal/14g. pro)
2 cups 2% milk (242cal/16g. Pro)
Add carbs... oats, cereal, toast, etc.

Meal 2:
1 scoop protein powder (112cal/23g. Pro)
2 cups 2% milk (242cal/16g. Pro)
1 cup oats (300cal/12g. Pro)
Why whey?

Meal 3:
1 can tuna (120cal/25g. Pro)
2 slice whole wheat bread (182cal/9g. Pro)
1 medium apple (80cal/0g. Pro)

Meal 4:
1 scoop protein powder (112cal/23g. Pro)
2 cups 2% milk (242cal/16g. Pro)
1 cup oats (300cal/12g. Pro)
Why whey?

Meal 5:
Chicken breast 8oz skinless (365cal/60g. Pro)
1 cup green beans (70cal/2g. Pro)
2 cup 2% milk (242cal/16g. Pro)
Add fat, ie. fish oil, olive oil, nuts, etc.

Meal 6:
2 tbsp natural PB (210cal/8g. Pro)
1 cup 2% milk (121cal/8g. Pro)
I would drink 2 cups milk.

Totals:
Calories = 3155
Protein = 272 (almost exactly 1.5 per lb)
What does the carb/fat intake look like?

See bold.

[mraustin0v]

I'll add carbs...

What exactly do you mean "Why whey?"?

I figured there would be fat with the green beans like when cooked but I guess I could make a salad with olive oil in it.

I can add another cup of milk there.

And Ill get the carbs and fats figured out.

[mraustin0v]

Ok here is my diet revised by you advice:

Meal 1:
2 eggs (149cal/12.5g. Pro/9g. Fat/1g. Carb) + 4 egg whites (66cal/14g. Pro/1g. Fat/1g. Carb)
1 cup Wheat Chex (160 cal/5g. Pro/1g. Fat/38g. Carb)
2 cups 2% milk (242cal/16g. Pro/9g. Fat/23g. Carb)

Meal 2:
1 scoop protein powder (112cal/23g. Pro/1.5g. Fat/2.5g Carb)
2 cups 2% milk (242cal/16g. Pro/9g. Fat/23g. Carb)
1 cup oats (300cal/12g. Pro/5g. Fat/54g. Carb)

Meal 3:
1 can tuna (120cal/25g. Pro/2g. Fat/0g. Carb)
2 slice whole wheat bread (182cal/9g. Pro/2g. Fat/32g. Carb)
1 medium apple (80cal/0g. Pro/.5g. Fat/21g. Carb)

Meal 4:
1 scoop protein powder (112cal/23g. Pro/1.5g. Fat/2.5g Carb)
2 cups 2% milk (242cal/16g. Pro/9g. Fat/23g. Carb)
1 cup oats (300cal/12g. Pro/5g. Fat/54g. Carb)

Meal 5:
Chicken breast 8oz skinless (365cal/60g. Pro/8g. Fat/0g. Carb)
1 cup green beans (70cal/2g. Pro/4g. Fat/10g. Carb)
2 cups 2% milk (242cal/16g. Pro/9g. Fat/23g. Carb)

Meal 6:
2 tbsp natural PB (210cal/8g. Pro/16g. Fat/6g. Carb)
2 cups 2% milk (242cal/16g. Pro/9g. Fat/23g. Carb)

Totals:
Calories = 3436
Protein = 285.5 grams (almost exactly 1.5 per lb)
Fat = 101.5 grams
Carbs = 337 grams


*it is also updated above.

[boyscouT]

The only times I really like whey are wake-up and postworkout. I try to have whole food proteins at any other time.

[mraustin0v]

Well meal 4 will be post work out. And I don't have enough time in the morning for whey then a meal a little bit later.

[mraustin0v]

Anyone else have any input? I would really appreciate it.