Daily Clean Bulk Diet, thoughts?

[hich]

My stats:
5'2'
123lb
14% BF

Daily Diet consists of:

300g chicken breast
140g tuna
1/4 cup brown rice
3/8 cup peanuts
3/8 cup almonds
1 cup oats
1 banana
3 scoop Whey Protein Powder
1 tsp honey
1 tsp peanut butter

Nutrition Facts
Calories 2,276

Total Fat 82.6g
Saturated Fat 15.3g
Cholesterol 448mg
Sodium 696mg

Total Carbohydrates 152.6g
Dietary Fiber 21.9g
Sugars 34.7g

Protein 234.2g

These are rough estimates, just placed the foods into calorie-counter.

Routine:
Meal 1: Oats + ON Protein + Banana + Peanut Butter + Multi
Meal 2: Tuna + Nuts + Fish Oils
Meal 3: Chicken + Rice
Meal 4: Tuna + Nuts + Fish Oils
Meal 5 (pre): Chicken + Rice + Purple Wraath
Meal 6 (post): Oats + WPI Protein + Banana + Honey + Creatine
Meal 7: Casein Protein + Nuts + Fish Oils

[macdonms]

I would up my carbs a wee bit. Cut back on the sugar. 5'2" 271lbs and you want to bulk! Your calories are way to low for you body weight. Unless my math is wrong 123Kg is 271lbs.

[hich]

I'm really carb sensitive, so afraid i'll gain alot of fat quickly if I up it any more. As for the protein, its the only way I can make up the calories, or should i add more fats?

lol sorry was 123lbs not kg

[bodyfuel]

Thats a lot like my diet!!! Check my journal... lol !

Are those carb/protien totals excluding the WPI/ON WHEY etc ??

[BuffMother]

Eat more fat and a bit more carbs--where are your green veggies? You still need them

[beefupbeetch]

I cannot eat green veggies, maybe he cant either. How did you calculate these ratios? Please can someone post a guide.

[Conflict]

Id drop the Peanut Butter first thing in the morning and eat that later in the day, the fat slows down digestion.
As said before try and add some leafy greens if you can.

[hich]

Thats a lot like my diet!!! Check my journal... lol !

Are those carb/protien totals excluding the WPI/ON WHEY etc ??

lol, nice and easy diet to maintain, i always cook in bulk and place them in tupperware so no excuses not to eat exactly as planed.

Yeh they do inculded all the Whey but under the gerneric name of Whey Protien as calorie counter didnt have the others.

Eat more fat and a bit more carbs--where are your green veggies? You still need them

Know i need my greens but havent found any way of preparing them that i can eat cold and enjoy it enough to eat everyday, i think i'll cook the chicken and rice with some diced tomatoes, brocolli and some herbs =)

I cannot eat green veggies, maybe he cant either. How did you calculate these ratios? Please can someone post a guide.

I got the ratios of this site www.calorie-count.com, go to the new recipe analysis. Then you just enter in the foods and amounts and it calaculates it all for you. But there are some things that they do not have on the database or the nutritional facts might be different to the brand that you use, its good for a ballpark figure.

Id drop the Peanut Butter first thing in the morning and eat that later in the day, the fat slows down digestion.
As said before try and add some leafy greens if you can.

Oh I thought that breakfast not only suppose to replenish or food stores after sleep but also supply your body with protien for the rest of the day. Any suggestions on when i should eat the peanut butter, looking at my meal plan.


Thanks everyone for there thoughts, keep them coming =)

[grunmn]

lol, nice and easy diet to maintain, i always cook in bulk and place them in tupperware so no excuses not to eat exactly as planed.

Yeh they do inculded all the Whey but under the gerneric name of Whey Protien as calorie counter didnt have the others.



Know i need my greens but havent found any way of preparing them that i can eat cold and enjoy it enough to eat everyday, i think i'll cook the chicken and rice with some diced tomatoes, brocolli and some herbs =)



I got the ratios of this site www.calorie-count.com, go to the new recipe analysis. Then you just enter in the foods and amounts and it calaculates it all for you. But there are some things that they do not have on the database or the nutritional facts might be different to the brand that you use, its good for a ballpark figure.



Oh I thought that breakfast not only suppose to replenish or food stores after sleep but also supply your body with protien for the rest of the day. Any suggestions on when i should eat the peanut butter, looking at my meal plan.


Thanks everyone for there thoughts, keep them coming =)

Couldn't you just drink V8 with like 2 of your meaLs

[JackedInMiami]

Need help with bulking diet this is what I came up with.

Meal 1- 5 egg whites
1 cup oats w/ tbsp honey
8oz skim milk
1 banana

meal 2- 4 rice cakes
2 tbsp peanut butter
Tbsp honey
1 apple


Meal 3- 6oz chicken breast
1 cup pasta or brown rice
Cup of veggies

meal 4- 2 cans tuna
4 pieces whole wheat bread
1 apple

meal 5- 1 cupfat free cottage cheese
1/4 cup almonds

Meal 6. - 6oz chicken breast
1 cup pasta or brown rice
1 cup veggies

workout

post workout shake
2 scoops 100% whey
1 banana
1/2 oats
Tbsp peanut butter

before bed

cottage cheese with sugar free Jam or 2 tbsp peanut butter and cup of milk

help me please balance this out

[philliplin]

is jasmine rice allowed in a clean bulk?

[mtmorrison]

you guys have tuna everyday? couldnt you run into problems with mercury I only try to have it once a week

[BigManChris]

just want to get some input of my clean bulk diet ( I'm lean 5-7% bodyfat, 6'3 172 pounds) been cutting for awhile and want to start a new bulk but go cleaner
this is excluding my multi vitamin, fish oil, vitamin c, d, magnesium, etc
breakfast
scoop of protein powder
oat bran
blueberries
bcac+glutamine
583 cal 63g protein
lunch
sweet potato
yogurt+banana
400 cal 22.6gs protein
Pre workout shake
protein powder
pre workout
bcaa+glutamine
orange
apple
285cal 27.5g protein





Post workout shake
protein powder
casein powder
bcaa+glutamine
(plain white potatoes baked on the side)
393cal 40g protein
Meal (one hour after shake)
quinoa
chicken
brocolli
green bean, yellow bean and carrot mix
onion
mushroom
spinach
670cal 49g protein
Next meal ( i usually get creative)
either protein cheesecake,
protein muffins,
protein cookies etc
using casein protein
564cal 58g protein

Total 2900 calories 260g protein