Help with my bulking diet?

[i4nb63]

10:30am
[0 fat, 4 carbs, 24 protein - 110 calories] 1cup egg whites
[1.5 fat, 35 carbs, 9 protein - 190 calories] wheat bagel
[12 fat, 15 carbs, 8 protein - 200 calories] 2tbsp peanut butter

12:00pm - Workout

1:00pm (When I get back from working out)
[17 fat, 188 carbs, 71 protein - 1190 calories] gainer shake w/ skim milk
[5 fat, 2 carbs, 35 protein - 190 calories] turkey burger
[0.5 fat, 2 carbs, 23 protein - 100 calories] 4oz chicken

4pm
[2.5 fat, 0 carbs, 42 protein - 190 calories] 4oz tilapia, 4oz flounder

8pm
[20 fat, 0 carbs, 37 protein - 330 calories] 7oz salmon
[17 fat, 188 carbs, 71 protein - 1190 calories] gainer shake w/ skim milk

11pm
[0 fat, 26 carbs, 18 protein - 180 calories] 2cups of skim milk
[24 fat, 30 carbs, 16 protein - 400 calories] 4tbsp peanut butter

[99.5 fat, 490 carbs, 354 protein - 4270 calories]
[21% fat, 46% carbs, 33% protein]


Any advice would be much appreciated. Anything I'm missing or anything I need to take out?

[i4nb63]

And only supplement I take other than my gainer shake is Green Mag creatine (plus vitamins and fish oil).

[val.]

u need some carbs in your diet, get more whole foods in, be less reliant on shakes for the calories. esp weight gainers

[cncretecbwo]

looks good to me just from the totals. You probably could lower the protein though, dont need more than 2x bodyweight and probably not even that (could do 1-1.5x).

[The Solution]

10:30am eat some whole eggs, and 2tbsp of PB is more like 16-18g of fat so your macros are off here and 15g of carbs in PB? wtf are you using to calculate these?
[0 fat, 4 carbs, 24 protein - 110 calories] 1cup egg whites
[1.5 fat, 35 carbs, 9 protein - 190 calories] wheat bagel
[12 fat, 15 carbs, 8 protein - 200 calories] 2tbsp peanut butter

12:00pm - Workout

1:00pm (When I get back from working out) are u kidding me? your going to eat 1400 cals right after a workout? this is a terrible meal.. this shouldnt be over 500-600 cals.. your gainer shake is terrible whatever it is get rid of it. you should be aiming for 40g of protein and about 80-100g of carbs
[17 fat, 188 carbs, 71 protein - 1190 calories] gainer shake w/ skim milk
[5 fat, 2 carbs, 35 protein - 190 calories] turkey burger
[0.5 fat, 2 carbs, 23 protein - 100 calories] 4oz chicken

include a meal at 2 of 500-600 calories with that chicken above + some healthy complex carbs + fats

4pm so where are the carbs? take the 100's from above and cut it down and get about 50g of complex carbs here + some veggies + some kind of healthy fat source
[2.5 fat, 0 carbs, 42 protein - 190 calories] 4oz tilapia, 4oz flounder

8pm the meal above should be 5 pm, and why are yo uhaving a gainer shake here? drop that gainer crap and get some whole foods, replace the shake with 1 cup of brown rice or a sweet potoat and gte some veggies + healthy fats
[20 fat, 0 carbs, 37 protein - 330 calories] 7oz salmon
[17 fat, 188 carbs, 71 protein - 1190 calories] gainer shake w/ skim milk

11pm not too bad but ur off again PB has about 5-8g of carbs per 2 tbsp, and has 16-18g of fat per 2 tbsp.. so this is wrong again, and a cup of skim milk have 8g of protein.. your calulations are really off
[0 fat, 26 carbs, 18 protein - 180 calories] 2cups of skim milk
[24 fat, 30 carbs, 16 protein - 400 calories] 4tbsp peanut butter

[99.5 fat, 490 carbs, 354 protein - 4270 calories]
[21% fat, 46% carbs, 33% protein]


Any advice would be much appreciated. Anything I'm missing or anything I need to take out?

yeah more whole foods.. more meals.. and your gainer is garbage..

throw it out the window and get some good whey protein, and more complex carbs + veggies + fruit into your diet

[jjdrum06]

your macro ratio is good...although i wouldnt classify it as a "bulk diet." 45/35/20 is designed to actually build muscle and cut fat simultaneously.

your pwo meal NEEDS carbs (preferrably simple, to be quickly digested).

[i4nb63]

Thanks LayzieBone, that sounds good.

And my macros aren't off on the pb or milk. It's market pantry reduced fat peanut butter...12g fat, 15g carbs, 8g protein per 2tbsp. And Publix skim milk...0g fat, 13g carbs, 8g protein per cup.

[i4nb63]

What macro ratio do you think I should aim for? Does 45/35/20 work?

[Brendon9686]

10:30am
[0 fat, 4 carbs, 24 protein - 110 calories] 1cup egg whites
[1.5 fat, 35 carbs, 9 protein - 190 calories] wheat bagel
[12 fat, 15 carbs, 8 protein - 200 calories] 2tbsp peanut butter

12:00pm - Workout

1:00pm (When I get back from working out)
[17 fat, 188 carbs, 71 protein - 1190 calories] gainer shake w/ skim milk
[5 fat, 2 carbs, 35 protein - 190 calories] turkey burger
[0.5 fat, 2 carbs, 23 protein - 100 calories] 4oz chicken

4pm
[2.5 fat, 0 carbs, 42 protein - 190 calories] 4oz tilapia, 4oz flounder

8pm
[20 fat, 0 carbs, 37 protein - 330 calories] 7oz salmon
[17 fat, 188 carbs, 71 protein - 1190 calories] gainer shake w/ skim milk

11pm
[0 fat, 26 carbs, 18 protein - 180 calories] 2cups of skim milk
[24 fat, 30 carbs, 16 protein - 400 calories] 4tbsp peanut butter

[99.5 fat, 490 carbs, 354 protein - 4270 calories]
[21% fat, 46% carbs, 33% protein]


Any advice would be much appreciated. Anything I'm missing or anything I need to take out?

Cut the gainer shake in half, split your postworkout shake and your meal by about one hour, and add more to your breakfast