Bulking up period! My Diet, suggestions, changes... Thanks first hand

[Spanishlifter]

Hi i'm Cristian, new on the site, sorry if my english is not good enough i'll do my best!

A little introduction:

I've been on this world for 4 years already and is not too much actually but i've done it good so far. When i first started on 2008 before uni i was 127 lb and something like a 16% bf, after 4 years (uni ended) i am 164 and 9% bf, (4 months ago i was on 174 lb 13% bf) The question is that i want to take to the next level, i want to do the things in the right way; 100% well done, no half ways. I've been on diet considerably good, and taking suplements for the last 2 years already, but as i said it could be better. After all this time i got that nutrition is essential, even more.



7:00

Omelete ( 3 egg whites, 100gr oats, 1 yolk, 1 scop protein)

2 pills Fish oil

1 glass Orange Juice


11:00

50 gr white rice

2 slices of whole bread with 1TBS of peanut butter


12 30 Workout


13 45 Postworkout

1 scoop protein, one banana with honey, 2 yams


14 30

200gr White rice
200gr Chicken/ Beef Steak



18:00

100gr oats with 200gr skimmed milk

100gr turkey/Chicken




21: 30

Some veggies like Beans or Broccoli

50gr bronw rice

2 cans of tuna/Salm/ Chicken/beef




11: 30

100gr cottage cheese

30 gr wallnuts, or almonds



230P/420 HC/50 GR 3050 KCAL

About the differents options on the main meals ( launch and dinner, it depends what i take on launch to see what im gonna take on the dinner) in this way i try to control the fats...






Suplements:

Protein

Fish oil

BCCA'S



Thanks a lot!! Waiting to hearing from you guys! I hope you can make any improvements on my diet, or sth like.

[KayPS]

Please start here.

[cumminslifter]

Please start here.

come back with any questions