Is this an okay diet for a typical day?

[OmnipotentOne]

My goals are to bulk on 2600 calories a day with macros of 140p/79f/332c (ignore the goals in the pictures that I attached..mfp only lets me change percentages, not hard numbers).

In the attached pictures I have all the meals for a day, and was wondering if this is okay for a typical day, or if I need more veggies or meat or whatever. I'm mostly a vegetarian but can eat chicken. My only problem with chicken is that for a 3oz chicken breast that's only like 25-30g of protein..and I wouldn't want to eat more than that amount of chicken per day.

I do want to eat more veggies but it would be hard for me to measure the amount I eat until I get a food scale (will order one on amazon and have it shipped in a week or two).

I want to come up with a 7-day meal plan that I can strictly stick to, because I don't really have time to try and figure out macros for each meal on the spot. So if I can get a meal plan for 1 day down properly, then I can go ahead and make plans for 6 more days with the same principles (as far as type of food) as the first day.

Thanks for your help guys.

[johnmackay]

My goals are to bulk on 2600 calories a day with macros of 140p/79f/332c (ignore the goals in the pictures that I attached..mfp only lets me change percentages, not hard numbers).

In the attached pictures I have all the meals for a day, and was wondering if this is okay for a typical day, or if I need more veggies or meat or whatever. I'm mostly a vegetarian but can eat chicken. My only problem with chicken is that for a 3oz chicken breast that's only like 25-30g of protein..and I wouldn't want to eat more than that amount of chicken per day.

I do want to eat more veggies but it would be hard for me to measure the amount I eat until I get a food scale (will order one on amazon and have it shipped in a week or two).

Thanks for your help guys.

Based on the numbers you have the diet looks fine, but I only took a quick glance...(IIFYM), but....
-3 oz of chicken is not 25-30 g or protein ...4 oz is usually about 25 g
-How did you come up with 2600 calories to bulk on? There are a lot of people on here that cut with that amount - the number seems low to me.

Get a scale and use it...most people have no idea how to "guesstimate" portions and end up way over on cals and macros.

[OmnipotentOne]

Based on the numbers you have the diet looks fine, but I only took a quick glance...(IIFYM), but....
-3 oz of chicken is not 25-30 g or protein ...4 oz is usually about 25 g
-How did you come up with 2600 calories to bulk on? There are a lot of people on here that cut with that amount - the number seems low to me.

Get a scale and use it...most people have no idea how to "guesstimate" portions and end up way over on cals and macros.

Thanks for the reply. I will definitely get a food scale - I want to stick as close to the numbers as I can.

Someone suggested me that number from another thread I made a week ago: /showthread.php?t=161825293

[USMCbagley]

My goals are to bulk on 2600 calories a day with macros of 140p/79f/332c (ignore the goals in the pictures that I attached..mfp only lets me change percentages, not hard numbers).

In the attached pictures I have all the meals for a day, and was wondering if this is okay for a typical day, or if I need more veggies or meat or whatever. I'm mostly a vegetarian but can eat chicken. My only problem with chicken is that for a 3oz chicken breast that's only like 25-30g of protein..and I wouldn't want to eat more than that amount of chicken per day.

I do want to eat more veggies but it would be hard for me to measure the amount I eat until I get a food scale (will order one on amazon and have it shipped in a week or two).

I want to come up with a 7-day meal plan that I can strictly stick to, because I don't really have time to try and figure out macros for each meal on the spot. So if I can get a meal plan for 1 day down properly, then I can go ahead and make plans for 6 more days with the same principles (as far as type of food) as the first day.

Thanks for your help guys.

I agree with john, 2600 is too little for bulking, but don't immediately start trying to ingest tons of calories because all that will lead to is more fat storage. I would suggest starting at 2600, see how that goes, if it doesn't give you the results you are looking for, slowly start bumping it up by 100-200 calories. I am not well versed in vegetarian dieting but from what I saw you're on the right track! Good luck bulking!

[OmnipotentOne]

I agree with john, 2600 is too little for bulking, but don't immediately start trying to ingest tons of calories because all that will lead to is more fat storage. I would suggest starting at 2600, see how that goes, if it doesn't give you the results you are looking for, slowly start bumping it up by 100-200 calories. I am not well versed in vegetarian dieting but from what I saw you're on the right track! Good luck bulking!

Thanks! How long do you think I should stay at 2600 calories before I evaluate results? From what I understand, the first few weeks after eating more food you gain a lot of weight in water weight right? What is the best way for me to evaluate results?

[shesprints]

Vegetarian sources of protein:

beans
edamame
whole grains (yes, really)
nuts (also a fat source, of course)
eggs/egg whites
vegetables contain enough to contribute substantially to a meal--I get 20-40g of protein from vegetables a day. Not kidding.
Cheeses of all kinds--from cottage to bleu, whatever you like
milk
[Heck, if you make pancakes with milk and eggs, or turn some bread into French toast, you add protein right there]

I could go on. It's actually difficult to find a food that doesn't contain protein.

Do you eat fish?

Also, an interesting resource on vegetarian athletic training: trimarni.blogspot.com [yes, triathlete not bodybuilder, but she's an actual RD]

[OmnipotentOne]

Vegetarian sources of protein:

beans
edamame
whole grains (yes, really)
nuts (also a fat source, of course)
eggs/egg whites
vegetables contain enough to contribute substantially to a meal--I get 20-40g of protein from vegetables a day. Not kidding.
Cheeses of all kinds--from cottage to bleu, whatever you like
milk
[Heck, if you make pancakes with milk and eggs, or turn some bread into French toast, you add protein right there]

I could go on. It's actually difficult to find a food that doesn't contain protein.

Do you eat fish?

Also, an interesting resource on vegetarian athletic training: trimarni.blogspot.com [yes, triathlete not bodybuilder, but she's an actual RD]

Thanks for the reply. I tried eating fish (cod) but I don't think I could eat it on a consistent basis. Perhaps I will try it again in the future, maybe there is a certain recipe that will make fish tolerable for me.

Thanks a lot for the protein list, I will definitely incorporate a variety of protein sources in my diet. The only thing is, I don't really like dairy products - it makes my throat feel a little weird. I used to eat an incredible amount of cheese back when I was 200+ lbs, and dairy products just make me feel pretty bad. Even almond milk is barely tolerable for me for some reason.

I will eat some cheese, but it will be very limited such as on pizza and eating some cottage cheese, but that is about it.

That blog looks really interesting, I will definitely read up on it.

[johnmackay]

Thanks for the reply. I will definitely get a food scale - I want to stick as close to the numbers as I can.

Someone suggested me that number from another thread I made a week ago: /showthread.php?t=161825293

One good source for nutrition information is MyFitnessPal app, another is to simply do a google search, ie. if you want to know the nutrition value for a banana, google search: "banana nutrition" for common foods, google will have a window on the right of the screen with all the important information (for multiple weights for that food)...its very convenient and easy

[johnmackay]

Thanks! How long do you think I should stay at 2600 calories before I evaluate results? From what I understand, the first few weeks after eating more food you gain a lot of weight in water weight right? What is the best way for me to evaluate results?

I would try it for 2 weeks, if you gained 2 lbs in that period you are right where you should be, if you gained more, think about reducing a bit, if you gained less increase a bit. If you lost weight, you are eating at a caloric deficit, so think about upping by 300-400 for that jump.

That being said, you should really read and understand the stickies in this nutrition forum and recalculate your TDEE; then base you surplus on that new TDEE.

[nacersusaf]

One good source for nutrition information is MyFitnessPal app, another is to simply do a google search, ie. if you want to know the nutrition value for a banana, google search: "banana nutrition" for common foods, google will have a window on the right of the screen with all the important information (for multiple weights for that food)...its very convenient and easy

MFP can be a good source, but because a lot of the entries are submitted by other users there can be a lot of incorrect information as well. I always recommend my clients double-check with www.nutritiondata.com to be sure.