I have very little energy with my bulking diet - what could be the potential problems

[taoofjord]

I asked this in a thread on another subject and was told that it's possible I may be carb sensitive and I should lower carbs and raise fat. With all do respect to that guy, I'd like to hear some other opinions on the potential problems. Also, I know I have a small amount of vegetables but do I really need to add more? Why?


5'5", 136lbs

My bulking diet:


Calories - 3193
Protein - 313g - 42%
Carbohydrates- 296g - 40%
Fat – 64g - 18%


8:00
1) Breakfast
Egg whites - 120g
1% Milk - 250g
On Whey - 20g
Purely O’s - 40g
With Blueberries – 25g
Peanut Butter (1 tbsp) - 16g
Multi-vitamin – 1 pill


11:00
2) Pre-workout
Oscar Mayer Turkey – 5 Slices - 140 g
Ezekiel Whole Grain Bread – 2 ½ slices – 85g
Blueberries – 72g
Milk 1% - 122g
Olive Oil (less than 1 tbsp) - 10g
Fish Oil – 1 Teaspoon - 10g

Or

Protein Bar – 1
Fish Oil – 1 Teaspoon – 10g


12:00 Work out

1:00
3) Post-workout
Whey Protein (with water) - 50g
Banana (large) - 130g
Steel-cut Oats (uncooked) - 20g of raw, uncooked oats

2:00
4) Meal 4
Tuna - 100g
Ezekiel Whole Grain Bread – 2 slices - 68g
Red Pepper raw, chopped - 82g
Peanut Butter – 1 Tablespoon – 16g

5:00
5) Dinner
Chicken (boneless, skinless, boiled) - 140g
Sweet Potato – 200g
Olive Oil (less than 1 tbsp) - 10g
Multi-Vitamin – 1 Pill

8:00
6) Second Dinner
Tuna - 125g
Apple (large) - 212g
1% Milk - 250g
Fish Oil – 1 Teaspoon – 10g

Or

Protein Bar – 1
Fish Oil – 1 Teaspoon – 10g

11:00
7) Late night snack
Whey Protein – 50g
1% Milk - 100g
Peanut Butter – 1 Tablespoon - 16g

[taoofjord]

can anyone help please?

[Branded]

When do you not have much energy? All day? Just at certain times?

Perhaps the problem isn't diet-related.
-How much sleep are you gettings?
-What is your training routine like?
-Are you taking any other supplements during the day?

[Khryz]

I think you need to take a look at your cardio/activity levels (if you have any) and your amount of sleep you get before your diet.

[taoofjord]

I think you need to take a look at your cardio/activity levels (if you have any) and your amount of sleep you get before your diet.

I do ZERO cardio so that could definately be it. I get plenty of sleep though.

I always thought that when I was bulking it would be pointless to do cardio since I'd just have to eat MORE food to gain what I lost when running. But maybe I'll do it to improve my energy levels.

[Khryz]

I do ZERO cardio so that could definately be it. I get plenty of sleep though.

I always thought that when I was bulking it would be pointless to do cardio since I'd just have to eat MORE food to gain what I lost when running. But maybe I'll do it to improve my energy levels.

Avoiding physical activity and cardio is a great way to get fat and gain less muscle. Cardio not only aids in curtailing future fat storage, but it also helps you reduce stress (very important), and increase insulin sensitivity (among others pending the cardio intensity). Insulin resistance is what makes your body more likely to store your excess calories as fat.

Trust me, do cardio! It could be anything from 4-6 days a week of low intensity walking or 1-3 times a week of higher intensity cardio sessions that would help with your muscle gain process as well as energy. How are you going to be able to workout at maximum intensity if you don't have enough energy to walk up the stairs without losing your breath?

[Luke530]

have you ever had an eating disorder, or ate very little for an extended period of time?

[gobluevw]

When do you not have much energy? All day? Just at certain times?

Perhaps the problem isn't diet-related.
-How much sleep are you gettings?
-What is your training routine like?
-Are you taking any other supplements during the day?

I'm going to agree here, that diet looks like you've got your bases covered. Are you following it as you have listed, or do you miss meals some days?