Bulking...Is This Enough Food?

[jpdn83]

I'm currently 6'1, 182 @ 11% BF and wanting to bulk up to about 205 or so for now. Does this look like a decent diet or do I need more calories. Currently I am not doing any cardio but I am doing a 5 day split:

Mon - Chest/Forearms
Tue - Legs/Abs
Wed - Shoulders/Traps/Triceps
Thur - Back/Biceps
Fri - Abs/Calves/Forearms

Todays Diet:

10:00 - Apple, 10 egg whites, 1/2 cup of oatmeal
12:30 - Apple, 6 oz Tuna, 1/2 cup oatmeal
3:00 - Post W/O drink - 1 Scoop celltech/2 Scoops Whey (44 protein - 45 carbs total in shake)
4:00 - Protein Bar - 31 protein, 23 carbs
6:00 - can of spinach, 1 cup oatmeal, 12 oz tuna
10:00 - 1 oz peanuts/ 5 oz tuna

comes out to roughly 2900 calories for the day, give or take a few.
approximately 260 grams of protein

Is that enough food or should I up it to closer to 3500?

This is my bodyweight (181 x 16) in calories, should I go higher? I want to minimize fat gains as much as possible.

[jpdn83]

Anyone?

[nitsux]

It's probably enough, but not much variety, try eating something other than just oats for your carb sources. Personally I'd get pretty sick of them, same goes for all the tuna add in some chicken or other lean source of protein.

I made a diet plan just the other day and it is 3000 cals i'll post it and you can hopefully take some advice from it.

Meal 1 - 9:30AM Protein Carbs Fat Fibre
2 Slices Thick Multigrain Bread 6.2 32.2 1.7 3.1
1 Scoop Whey Protein + Water 17.5 0 0 0
3/4 Cup Porridge made w. Water 0 19 3 2.5
2 Whole Eggs + 3 Egg Whites 26.2 0.8 12 0

Total Meal 1 49.9 52 16.7 5.6
Total Calories Meal 1 557.9

Meal 2 - 5:30PM Protein Carbs Fat Fibre
2 Large Apples 2.4 51.7 0 9.4

Total Meal 2 2.4 51.7 0 9.4
Total Calories Meal 2 216.4

Meal 3 Pre Workout 90 Mins Before - 12:00PM Protein Carbs Fat Fibre
2 Slices Thick Multigrain Bread 6.2 32.2 1.7 3.1
3 Tsp Australian Mustard 0.7 1.2 1.1 0
1 Tub No Fat Yoghurt 10.6 15 0.2 0
1 Scoop Whey Protein + Water 17.5 0 0 0
3/4 Cup Porridge made w. Water 0 19 3 2.5
1/4 Tin tuna (John West) 20.8 0 0.7 0

Total Meal 3 55.8 67.4 6.7 5.6
Total Calories Meal 3 553.1

Meal 4 Post Workout Shake - 2:30PM Protein Carbs Fat Fibre
50g Dextrose 0 50 0 0
3 Scoops Protein 50 0 0 0

Total Meal 4 50 50 0 0
Total Calories Meal 4 400

Meal 5 1 Hour After PW Shake - 3:30PM Protein Carbs Fat Fibre
~200g Chicken Breast Boiled (Raw Weight) 45 0 4 0
2/3 Cup Boiled / Mashed Sweet Potato 3.5 52.6 0.6 3.9

Total Meal 5 48.5 52.6 4.6 3.9
Total Calories Meal 5 445.8

Meal 6 - 8:00PM Protein Carbs Fat Fibre
~200g Chicken Breast Boiled (Raw Weight) 45 0 4 0
~50g Shallots 0.8 1.8 0 0.5
~50g Ginger 0.5 2.5 0.3 1.5
2 Tbsp Olive Oil 0 0 20 0
200g Boiled Brocoli 10 1 1 8

Total Meal 6 56.3 5.3 25.3 10
Total Calories Meal 6 474.1

Meal 7 Before Bed Meal - 11:00PM Protein Carbs Fat Fibre
2 Scoops Protein 35 0 0 0
30g Natural Peanut Butter (Sanitarium) 8.6 3.4 14.4 2.2

Total Meal 7 43.6 3.4 14.4 2.2
Total Calories Meal 7 317.6

Daily Totals Protein Carbs Fat Fibre
306.5 282.4 67.7 36.7
Daily Total Calories 2964.9


You can replace the last protein shake of the day with some cottage cheese, this is what I have done.