MY diet, how to BULK?

[IanStevson]

Hey guys, I recently started lifting weights. Now I’m wanting to (clean) bulk.
Here my eating schedule, that I figured out. It’s not a bulk diet yet, that’s why I ask you guys how to make it a bulk diet..
Meal 1:
• 3 Eggs (1yolk
• 250 ml Milk and 75 gr oat
• 1 orange juice
• 1 multi vit

Meal 2:
• 2 slices of wheat bread with chicken or 2 wheat bread 1tbl spoon peanutbutter

Meal 3:
• 150gr Tuna with whole wheat pasta (120gr) ( Sweet potato or Brown rice )

Work out (15:00)

Post work out
• 1 scoop MyoFusion
• Skim milk

Meal 4:
• White Rice
• Pangafilet or Salmon cooked

Meal 5:
• 150 gr chicken
• 75gr of broccoli
• 1 oil fish capsule

Meal 6:
• 100gr cottage cheese

Cottage cheese 30 mins before I sleep.

Is it good like this? What would you guys adjust if I want to maximize my muscle growth ( clean) bulk
I’m a average guy weighing 143 lbs at 5’9.. my goal is to gain some serious muscle, later on I will cut (reducing carbs etc.) to get rid of the extra fat I gained during the bulk.

[SA1705]

Hey guys, I recently started lifting weights. Now I’m wanting to (clean) bulk.
Here my eating schedule, that I figured out. It’s not a bulk diet yet, that’s why I ask you guys how to make it a bulk diet..
Meal 1:
• 3 Eggs (1yolk
• 250 ml Milk and 75 gr oat
• 1 orange juice
• 1 multi vit

Meal 2:
• 2 slices of wheat bread with chicken or 2 wheat bread 1tbl spoon peanutbutter

Meal 3:
• 150gr Tuna with whole wheat pasta (120gr) ( Sweet potato or Brown rice )

Work out (15:00)

Post work out
• 1 scoop MyoFusion
• Skim milk

Meal 4:
• White Rice
• Pangafilet or Salmon cooked

Meal 5:
• 150 gr chicken
• 75gr of broccoli
• 1 oil fish capsule

Meal 6:
• 100gr cottage cheese

Cottage cheese 30 mins before I sleep.

Is it good like this? What would you guys adjust if I want to maximize my muscle growth ( clean) bulk
I’m a average guy weighing 143 lbs at 5’9.. my goal is to gain some serious muscle, later on I will cut (reducing carbs etc.) to get rid of the extra fat I gained during the bulk.

not enough calories now obviously. 500cal over maintainance/day including rest days. this doesn't look bad, you caould either distribute 500 more calories throughout the day (adding 100cal each meal) or somewhere else. just add more calories. beans/legumes are very calorically dense if you have trouble eating that much. have carbs/protein/efas lentils, black beans, kidney beans, garbonzo beans, ect.... (personally i have more carbs per meal and i weigh 122) 50/30/20 is my carb/protein/fat ratio and i take in 3000cal per day

you don't like fruits? add some fruit to your post workout shake. throw a giant banana and strawberries in there son!
anyway, add calories.... where and what is your preference

[IanStevson]

not enough calories now obviously. 500cal over maintainance/day including rest days. this doesn't look bad, you caould either distribute 500 more calories throughout the day (adding 100cal each meal) or somewhere else. just add more calories. beans/legumes are very calorically dense if you have trouble eating that much. have carbs/protein/efas lentils, black beans, kidney beans, garbonzo beans, ect.... (personally i have more carbs per meal and i weigh 122) 50/30/20 is my carb/protein/fat ratio and i take in 3000cal per day

you don't like fruits? add some fruit to your post workout shake. throw a giant banana and strawberries in there son!
anyway, add calories.... where and what is your preference

Hehe thanks, i do eat fruits tough i did not include them forgot..

Anyways how do I know what my maintance level of calories is?

[Ackley92]

Hey guys, I recently started lifting weights. Now I’m wanting to (clean) bulk.
Here my eating schedule, that I figured out. It’s not a bulk diet yet, that’s why I ask you guys how to make it a bulk diet..
Meal 1:
• 3 Eggs (1yolk
• 250 ml Milk and 75 gr oat
• 1 orange juice
• 1 multi vit

Meal 2:
• 2 slices of wheat bread with chicken or 2 wheat bread 1tbl spoon peanutbutter

Meal 3:
• 150gr Tuna with whole wheat pasta (120gr) ( Sweet potato or Brown rice )

Work out (15:00)

Post work out
• 1 scoop MyoFusion
• Skim milk

Meal 4:
• White Rice
• Pangafilet or Salmon cooked

Meal 5:
• 150 gr chicken
• 75gr of broccoli
• 1 oil fish capsule

Meal 6:
• 100gr cottage cheese

Cottage cheese 30 mins before I sleep.

Is it good like this? What would you guys adjust if I want to maximize my muscle growth ( clean) bulk
I’m a average guy weighing 143 lbs at 5’9.. my goal is to gain some serious muscle, later on I will cut (reducing carbs etc.) to get rid of the extra fat I gained during the bulk.

I recently started my bulking cycle to and have created my daily diet for it.

I'm 6' 192lbs, and this is different for everyone depending on age, height, weight, etc. but here is an outline of what I am aiming for daily to see the best gains:

3400-3800 Calories
250-300g Protein (this is high but it is what I am getting with 2-3 protein shakes a day the rest is from food)
225-275g Carbs
100-150g Fats (healthy fats obviously; peanut butter, nuts, olive oil, etc.)

Oh and I'm eating 5 meals a day

Hope this is a helpful outline.

[SA1705]

I recently started my bulking cycle to and have created my daily diet for it.

I'm 6' 192lbs, and this is different for everyone depending on age, height, weight, etc. but here is an outline of what I am aiming for daily to see the best gains:

3400-3800 Calories
250-300g Protein (this is high but it is what I am getting with 2-3 protein shakes a day the rest is from food)
225-275g Carbs
100-150g Fats (healthy fats obviously; peanut butter, nuts, olive oil, etc.)

Oh and I'm eating 5 meals a day

Hope this is a helpful outline.

Dude, 300g of protein? I love meat and protein as much as anyone, but that is a little much. A few months ago I was taking in like 250g of protein a day, but I have been able to cut back and increase my carbs by adding fruit and and milk...... just something to consider.......not trying to tell you how to eat. just saying, by changing my diet to a 50/30/20 ratio I feel 10000x better, have more energy all day, and no I have not seen any body fat accumulation from it.... Ihave however seen strength gains =)

If I were you I wouldn't take in more protein than 2x your body weight in kgs. For your weight that is 176g of protein. I bet by doing this you feel better, lift increases, and your kidneys will appreciate it =p
But again, your preference as long as you take in ~500cal over maintainance. Just remember an excess of protein is just as likely to be stored as fat as carbs or EFAs.

[SA1705]

Hehe thanks, i do eat fruits tough i did not include them forgot..

Anyways how do I know what my maintance level of calories is?

There are many methods to find your maintainance caloric intake. You could look at the stickies in the forums... I'm sure there are calorie calculators there.
But if you are 143lbs and lift intensely 4 times a week with maybe a couple 20min sessions of light cardio in there, I'd say for a bulk you should try around 3000cal. to start. You will need to keep track of your weight each week. Your goal is to gain ~1-2lbs per week. You may gain a bit more than that your first week if you are just starting and it will be okay. (mostly lean muscle)
As you get stronger and stick your diet, you will gain less. When you gain less than 1lb per week, bump up the calories by 250-500. (you will have to experiment)
Keep that up and you will put on some quality muscle. It just takes time, nutrition, lifting, and adequite rest.

Good luck to you my friend and to us all.