Critique my bulking diet please!!!

[Fanatik]

Breakfast:
4 egg whites 1 egg yolk
1 cup oats
1 scoop whey
250g Banana
__________________
Calories-780 | Fat -14g | Carb-116g | Protein - 54g


Pre work out meal:
200g sweet potato
130g chicken breast
150g banana
100g vegetable
5 almonds

___________________________
Calories-600 | Fat -9g | Carb-80g | Protein - 50g


Post work out meal:
200g brown rice
165g chicken breast
200g vegetable
1 medium apple
____________________________________
Calories-675 | Fat -9g | Carb-87g | Protein - 64g


Meal 4:
85g whole wheat pasta
120g lean 93% ground beef
5 almonds
___________________________________________
Calories-515 | Fat -12g | Carb-66g | Protein - 42g

Meal 5:
150g tilapia fish
150g vegetables
1 slice of bread
5 almonds
________________________________
Calories-351 | Fat -10g | Carb-24g | Protein - 46g

Pre sleep:
250g 1% CC
45g Natural PB
_______________
Calories-780 | Fat -26g | Carb-17g | Protein - 47g




TOTAL: ~ 3450 calories | 400g Carbs | 300g Protein | 80g Fat

Macors: P35%/C45%/F20%

[labradarep]

Looks really solid.

You could also try having about 50% of your "carbs" at breakfast (not including veggies). The other 50% of your carbs for the day could be split up evenly between your 2 meals that come Post workout. The other 3 meals would be basically proteins & fats with lots of veggies.

So, 3 Protein & Carb meals(breakfast= 50%, 1st post workout meal = 25%, & 2nd post workout meal 25%) & 3 Protein & fat meals with veggies.

Use the same macro percentages as you listed earlier.

Just a suggestion.

Best of Luck

[Fanatik]

Looks really solid.

You could also try having about 50% of your "carbs" at breakfast (not including veggies). The other 50% of your carbs for the day could be split up evenly between your 2 meals that come Post workout. The other 3 meals would be basically proteins & fats with lots of veggies.

So, 3 Protein & Carb meals(breakfast= 50%, 1st post workout meal = 25%, & 2nd post workout meal 25%) & 3 Protein & fat meals with veggies.

Use the same macro percentages as you listed earlier.

Just a suggestion.

Best of Luck

thanks for advice
First meal would have to be 200 carbs i have no idea what i could add ! any ideas?

[Reaver1881]

400g of carbs seems abit much..you might get more fat

[Fanatik]

bump

[BabyBodybuilder]

bump

You don't really need 300g protein.

Studies have shown that having less then >25% of your daily calories ingested from fat can effect hormone production. So, IMO, I would lower the protein and up the fat.

Edit: On second thought, I didn't see how much you weighed. Lower the CHO (carbs), not the protein

[jfla32033]

400g of carbs seems abit much..you might get more fat

No it doesnt...carbs are the most important factor in putting on muscle mass.
400 is a good level for your weight, maybe even a bit low depending on activity level...

400g just less than 50% of total calories and I think 50% of total cals is a good mark for carbs in a bulk.

[BRAWNnupe4]

Breakfast:
4 egg whites 1 egg yolk
1 cup oats
1 scoop whey
250g Banana
__________________
Calories-780 | Fat -14g | Carb-116g | Protein - 54g


Pre work out meal:
200g sweet potato
130g chicken breast
150g banana
100g vegetable
5 almonds

___________________________
Calories-600 | Fat -9g | Carb-80g | Protein - 50g


Post work out meal:
200g brown rice
165g chicken breast
200g vegetable
1 medium apple
____________________________________
Calories-675 | Fat -9g | Carb-87g | Protein - 64g


Meal 4:
85g whole wheat pasta
120g lean 93% ground beef
5 almonds
___________________________________________
Calories-515 | Fat -12g | Carb-66g | Protein - 42g

Meal 5:
150g tilapia fish
150g vegetables
1 slice of bread
5 almonds
________________________________
Calories-351 | Fat -10g | Carb-24g | Protein - 46g

Pre sleep:
250g 1% CC
45g Natural PB
_______________
Calories-780 | Fat -26g | Carb-17g | Protein - 47g




TOTAL: ~ 3450 calories | 400g Carbs | 300g Protein | 80g Fat

Macors: P35%/C45%/F20%

Awesome bulking diet man

[pump32]

looks great, but im curious why no whey post workout?

[Fanatik]

looks great, but im curious why no whey post workout?

i believe that solid meals are better

[JCAZ2010]

i believe that solid meals are better

You could have the whey with your pwo meal and add in an extra 100 cals...

[Fanatik]

You could have the whey with your pwo meal and add in an extra 100 cals...

i thought that u cant consume more then 50-60 protein at one siting

[BabyBodybuilder]

i thought that u cant consume more then 50-60 protein at one siting

Myth, their is no scientific information on how much the body can absorb. That, and everyone is different in that area.

[Lucky_ROA]

Its an EXCELLENT diet plan IMO. Looks you did your research here. Good Luck

[slaydox]

You dont NEED whey its not really going to make or break him. I dont know why people always think whey is a must lol.

OP your bulk looks great and no need for whey if your easily hitting your protein requirments and from what it looks like you are. If not add a scoop or 2 after workouts.

[BabyBodybuilder]

You dont NEED whey its not really going to make or break him. I dont know why people always think whey is a must lol.

x2

Mr. Aries has steak and rice post workout, and he's ****ing huge!

[labradarep]

thanks for advice
First meal would have to be 200 carbs i have no idea what i could add ! any ideas?

The following contain roughly 23-25g of carbs

6 oz Orange juice, 2 Tbsp raisins, 2 rice cakes, 4 oz potato(pre cooked), 3 oz yam(pre cooked), 1/2 english muffin, 1/2 bagel, 1 cup unsweetened apple sauce.

Also, if you are not losing fat mass.First off reduce carbs at each meal by 25 %. If you stall out add three 30 min interval cardio sessions/week to the mix & work up to 5-6 45 minute interval cardio sessions/week. If you stall again reduce carbs by another 25 % & go on a rotational diet. 3 days of lower carb & 1 day of higher carbs( same amount as before second 25% cut). Do these in 2-3 week increments over a 16 week period or until you hit your target BF %. This should help you retain your hard earned muscle mass.