clean bulk diet (please rate!)

[rkhan123]

Hi, I'm 17, 5'6", and weigh 130 pounds at 10-11% bf. I want to slowly gain mass with as little weight as possible. Five days a week, I lift weights at the gym (8 exercises, 4 sets, 8-10 reps) and three days I have football practice (some lifting and running). Other than football, I don't do any cardio. i plan on eating around 3000cals on football+gym days, 2600cals on gym only days, and 2400cals on rest day. Please critique the following diet
I've come up with for gym+football days:

6:30AM: 4 egg whites+multi
7:30AM: Chai (1.5 cups FF milk and tea)
8-10AM: Football practice
10:30AM: 1.5 scoops whey in 1.5 cups milk+banana
12:30PM: Tuna, big salad, salsa, and low carb wrap
3:30PM: Kashi GoLean bar
5:30PM: 1 packet oatmeal, cup of milk, and few raisins
6:00PM: fruit (apple, orange, etc.)
6:30-8PM: Workout at gym
8:15PM: 1.5 scoops whey in 1.5 cups milk+banana
9PM: Greek yogurt, 2 tbsp natty pb, and low carb wrap
10PM: Bed

Totals: around 3000 cals and 200g protein

Thanks for all the help and hope this diet may help others construct their own.

[wrestlingaa]

how are you not starving at football practice?

[signature166]

Hi, I'm 17, 5'6", and weigh 130 pounds at 10-11% bf. I want to slowly gain mass with as little weight as possible. Five days a week, I lift weights at the gym (8 exercises, 4 sets, 8-10 reps) and three days I have football practice (some lifting and running). Other than football, I don't do any cardio. i plan on eating around 3000cals on football+gym days, 2600cals on gym only days, and 2400cals on rest day. Please critique the following diet
I've come up with for gym+football days:

6:30AM: 4 egg whites+multi
7:30AM: Chai (1.5 cups FF milk and tea)
8-10AM: Football practice
10:30AM: 1.5 scoops whey in 1.5 cups milk+banana
12:30PM: Tuna, big salad, salsa, and low carb wrap
3:30PM: Kashi GoLean bar
5:30PM: 1 packet oatmeal, cup of milk, and few raisins
6:00PM: fruit (apple, orange, etc.)
6:30-8PM: Workout at gym
8:15PM: 1.5 scoops whey in 1.5 cups milk+banana
9PM: Greek yogurt, 2 tbsp natty pb, and low carb wrap
10PM: Bed

Totals: around 3000 cals and 200g protein

Thanks for all the help and hope this diet may help others construct their own.

You need carbs for breakfast son. Why are you eating only egg whites and not whole eggs? Your protein intake is unnecessarily high.

Please stop being carbophobic. You need carbs for breakfast to give you energy for football practice, and you should shift some of that protein to pre-gym workout. Here are the pre-and post-workout guidelines.

If you're down there in Gretna, LA it's gotta be hot as balls right now. Make sure you drink plenty of water, and don't be afraid of salt.

[DBcrusher]

Hi, I'm 17, 5'6", and weigh 130 pounds at 10-11% bf. I want to slowly gain mass with as little weight as possible. Five days a week, I lift weights at the gym (8 exercises, 4 sets, 8-10 reps) and three days I have football practice (some lifting and running). Other than football, I don't do any cardio. i plan on eating around 3000cals on football+gym days, 2600cals on gym only days, and 2400cals on rest day. Please critique the following diet
I've come up with for gym+football days:

6:30AM: 4 egg whites+multi
7:30AM: Chai (1.5 cups FF milk and tea)
8-10AM: Football practice
10:30AM: 1.5 scoops whey in 1.5 cups milk+banana
12:30PM: Tuna, big salad, salsa, and low carb wrap
3:30PM: Kashi GoLean bar
5:30PM: 1 packet oatmeal, cup of milk, and few raisins
6:00PM: fruit (apple, orange, etc.)
6:30-8PM: Workout at gym
8:15PM: 1.5 scoops whey in 1.5 cups milk+banana
9PM: Greek yogurt, 2 tbsp natty pb, and low carb wrap
10PM: Bed

Totals: around 3000 cals and 200g protein

Thanks for all the help and hope this diet may help others construct their own.

Do you know what your macros are? You need fats in there! And you would want to add more carbs around football and your workouts.

[nano.ix]

add some nuts, veggies, carbs, lower protein(~100g ).

[DBernardo]

ok. thx for all the help everyone. I don't want to eat too much before football cause I'll probably throw it up. Sometimes I drink a Starbucks Dooubleshot+Energy before football instead of chai. It gives me a lot of energy for football and its got carbs and protein (35g carb and 12g protein). Is this a good choice? Thx again for the replies

[rkhan123]

ok. thx for all the help everyone. I don't want to eat too much before football cause I'll probably throw it up. Sometimes I drink a Starbucks Dooubleshot+Energy before football instead of chai. It gives me a lot of energy for football and its got carbs and protein (35g carb and 12g protein). Is this a good choice? Thx again for the replies

[BecomeLegendary]

On football days I would up your cals to around 3500-4000. Your going to burn through a TON of energy in practice, especially with only being 10-11% body fat. I'm talking 500 extra calories for every hour you are on the field.

[nano.ix]

ok. thx for all the help everyone. I don't want to eat too much before football cause I'll probably throw it up. Sometimes I drink a Starbucks Dooubleshot+Energy before football instead of chai. It gives me a lot of energy for football and its got carbs and protein (35g carb and 12g protein). Is this a good choice? Thx again for the replies

^

ok. thx for all the help everyone. I don't want to eat too much before football cause I'll probably throw it up. Sometimes I drink a Starbucks Dooubleshot+Energy before football instead of chai. It gives me a lot of energy for football and its got carbs and protein (35g carb and 12g protein). Is this a good choice? Thx again for the replies

lulz.

[rkhan123]

Here's the macros of my diet:

6:30AM: 5 egg whites, salsa, and multi - 110cals, 20g pro, 5g carbs, 1g fat
7:30AM: Chai (1.5 cups FF milk and tea) - 220cals, 12g pro, 35g carbs, 3g fat
8-10AM: Football practice
10:30AM: 1.5 scoops whey in 1.5 cups milk+banana - 500cals, 48 pro, 60g carbs, 4g fat
12:30PM: Tuna, big salad, salsa, and low carb wrap - 450 cals, 42g pro, 40g carbs, 8g fat
3:30PM: Kashi GoLean bar - 200 cals, 12g pro, 27g carbs, 5g fat
5:30PM: 1 packet oatmeal, cup of milk, and raisins - 300 cals, 16g pro, 55g carbs, 2g fat
6:00PM: fruit (apple, orange, etc.) - 200 cals, mostly carbs
6:30-8PM: Workout at gym
8:15PM: 1.5 scoops whey in 1.5 cups milk+banana - 500cals, 48 pro, 60g carbs, 4g fat
9PM: Greek yogurt, 2 tbsp natty pb, and low carb wrap - 400cals,32g pro,30g carbs,16g fat
10PM: Bed

Totals: around 2900cals, 230g protein, 315g carbs, 43g fat

[nano.ix]

Here's the macros of my diet:

6:30AM: 5 egg whites, salsa, and multi - 110cals, 20g pro, 5g carbs, 1g fat
7:30AM: Chai (1.5 cups FF milk and tea) - 220cals, 12g pro, 35g carbs, 3g fat
8-10AM: Football practice
10:30AM: 1.5 scoops whey in 1.5 cups milk+banana - 500cals, 48 pro, 60g carbs, 4g fat
12:30PM: Tuna, big salad, salsa, and low carb wrap - 450 cals, 42g pro, 40g carbs, 8g fat
3:30PM: Kashi GoLean bar - 200 cals, 12g pro, 27g carbs, 5g fat
5:30PM: 1 packet oatmeal, cup of milk, and raisins - 300 cals, 16g pro, 55g carbs, 2g fat
6:00PM: fruit (apple, orange, etc.) - 200 cals, mostly carbs
6:30-8PM: Workout at gym
8:15PM: 1.5 scoops whey in 1.5 cups milk+banana - 500cals, 48 pro, 60g carbs, 4g fat
9PM: Greek yogurt, 2 tbsp natty pb, and low carb wrap - 400cals,32g pro,30g carbs,16g fat
10PM: Bed

Totals: around 2900cals, 230g protein, 315g carbs, 43g fat

add some nuts, veggies, carbs, lower protein(~100g ).

...

[SkinnyMof0]

I'd decrease protein to 160g max and add more of the healthy fats, you might wanna add some meat or chicken to your daily meal plan as well

[rkhan123]

thx for all the replies, everyone. I'll make sure to lower the protein and up the good fats.

[signature166]

thx for all the replies, everyone. I'll make sure to lower the protein, up the carbs before football practice, and up the good fats.

Fixed

[RealMenDeadLift]

Five suggestions

1.Eat carbs
2.Eat carbs
3.Eat carbs
4.Eat carbs
5.Eat carbs

you are a football player for frickin's sake

[rkhan123]

I know I should probably be eating more but I'm slowly adjusting my cals to prevent too much fat gain. Used to eat 2200 cals so I'm upping to at least 2800.

Here's my new adjusted diet. Thx again for all the help.

6:30AM: 4 egg whites, salsa, and multi - 100cals, 14g pro, 6g carbs, 1g fat
7:30AM: Starbucks Doubleshot+Energy - 220cals, 12g pro, 35g carbs, 3g fat
8-10AM: Football practice
10:30AM: 1.5scoop whey in 1.5cup milk+large banana - 500cals, 48 pro, 62g carbs, 5g fat
12:30PM: Tuna, big salad, salsa, flax wrap, almonds - 480 cals, 32g pro, 50g carbs, 14g fat
3:30PM: Kashi GoLean bar and almonds - 300 cals, 12g pro, 28g carbs, 15g fat
5:30PM: 1/2 cup oats, cup of milk, and raisins - 300 cals, 14g pro, 54g carbs, 3g fat
6:00PM: fruit (apple, orange, etc.) - 200 cals, 1g pro, 40+g carbs, 1g fat
6:30-8PM: Workout at gym
8:15PM: 1.5 scoops whey in 1.5 cups milk+banana - 500cals, 48 pro, 62g carbs, 5g fat
9PM: Chicken sandwich and veggies - 400cals, 32g pro, 48g carbs, 5g fat
10PM: Bed

Totals: around 2860 cals, 210g protein, 385g carbs, 52g fat (30% p, 54% c, 16% f)