Macros diet plan

Goal:*
bulk / add mass upto 188 lbs lean

Prev Ex:
Was 75kg under 10% bf. not trained consistently for 3 years.

Currently:
Ecto
5'10- 145lbs - * *15% bf

Lifestyle:
Play football once weekly (Sunday)
No smoking
Not desk bound work & not as extreme as *manual labor
Work late afternoon to late evening: 12 to 8 ( flexible )
Sleep*1am to 7.30am
Can exercise in weekday morning & weekend anytime
Dislike cardio
Microwave available at work + can eat snacks while at work anytime
Lunch usually 3, 4 or 5 ( im flexible )


Injuries:
Slight Lower back issues

Diet requirements:
Halal food only
Can't cook*
No allergies


Cals:
heres what i have calculated so far: 3500 cals = 43 p .32 c .25 f

Listed in carbs, protein, fats
GRAMS*per day
376g
280g
97g


CALORIES*per day
1505 cals
1120 cals
875 cals


sups:
*Op Nutirion 3 shakes 2 scoops; 144g P / 18g C of my above intake- creatine & multi vits

Diet:
Foods I like:
Chicken peri peri, jacket potato, beans, brown bread, pasta, tuna, chappati, lamb curry, veg curries, porridge, nuts, argentinian steak, chips, pizza, chicken tikka.fruit. Yogurt. Eggs. Milk. Rice. Olive oil. Dates.

Dislikes:
Non really

Eat out mostly:
Usually eat at Nandos, RICE, subway, dixies chicken, chunky chicken - chicken wraps. No fried chicken.

Supplements available:
Mutant mass weight gainer
CNP vanilla pro peptides
Creatine
Animal pack vits

Exercise: (4 day split)
Mon- abs+ back + tri's
Wed- legs: quads + hams + calves
Thur- shoulders + bi's
Fri-abs+ chest + tri's*
Sat- rest
Sun- football


Any amendments to macros?

I'll be putting together a staple diet; I eat relatively healthy.

Recommended foods/meals/snacks if staple meal unavailable, given above macro?

Tips?

Expected weight gain 25-30 lbs by jan 2013

Guidance on how to read food labels? What's healthy or not regarding labels?

What was all that? What are your macros?

3500 cals = P 43. C 32. F 25
*(1120 P, 1505C, 875 F)

Per day: P 280g. C 376g. F 97g


Meal 1: 6.30am (Pre w/o)
*2 weetabix with whole milk
whey 2 scoops with whole & olive oil
multivitamin

Meal 2: 8am (Post w/o)
Whey 2 scoops with whole milk
2 fruits

Meal 3: (11am before work)
Jacket potatoe
1 can of tuna
Or
1 egg yolk 4 whites*
3 slice whole wheat toast /

Meal 4: (4pm lunch)
Half chicken
Mash potato
Chips

Meal 5 (6pm):
2 scoops of ON shake with whole milk*
KP Nuts

Meal 6: 9pm
Jacket potato with beans
ON shake
Or
Family meal

Meal 6:11pm
Cottage cheese + peach active yogurt*
ON shake


(Supp ON 3 shakes: 2 scoops; which are 144g P / 18g C each)

3500 cals is quite a bit for your size. Probably way too much and majority of it will just be fat gain.

Calculate your BMR and figure out your activity level multiplier. 3500 is way too much for you, even at a bulk.

2500 maintenance

I'm currently eating below and I haven't put on weight. Now with the introduction of 4 day split and a tweaked diet I was going to start at 3500- which I can manage.

If i notice I'm gaining fat my intention is to drop cals accordingly after 3 weeks.


Current meals:
Meal 1:*2 weetabix with whole milk
whey 2 scoops with whole

Meal 2: I'll switch this up daily
4 eggs yolk*
3 slice whole wheat toast /
2 fruits
Coffee

Meal 3:*
Jacket potato
Tuna beans n cheese

Meal 4:
Half chicken
Mash potato
Chips
Coke
Chocolate bar

Meal 5:
Family meal: spinach, lamb, etc
Bread
Or
Pizza, takeout

Meal 6:
Fruit pineapple*
yogurt*

You guys reckon I should start at 3k cals or less even?

You only need about 130g protein so 280g is unnecessary. Don't know you're using so many protein supplements.

60g of fat is also enough. More is fine though.

Any reason you are eating the same thing everyday and 6meals a day?

[QUOTE=germaine07;927674643]You only need about 130g protein so 280g is unnecessary. Don't know you're using so many protein supplements.

60g of fat is also enough. More is fine though.

Any reason you are eating the same thing everyday and 6meals a day?[/QUOTE]

It's convenience more than anything. I relativley enjoy the food and on the most part it's good for me.

6 meals; so I can get a regular intake of protein due to a high metabolism.

I could strip out the ON shakes; which bring iN a huge part of protein.

I feel very lethargic with above diet.

[QUOTE=A_D_D_I_C_T;927654233]2500 maintenance

I'm currently eating below and I haven't put on weight. Now with the introduction of 4 day split and a tweaked diet I was going to start at 3500- which I can manage.

If i notice I'm gaining fat my intention is to drop cals accordingly after 3 weeks.


Current meals:
Meal 1:*2 weetabix with whole milk
whey 2 scoops with whole

Meal 2: I'll switch this up daily
4 eggs yolk*
3 slice whole wheat toast /
2 fruits
Coffee

Meal 3:*
Jacket potato
Tuna beans n cheese

Meal 4:
Half chicken
Mash potato
Chips
Coke
Chocolate bar

Meal 5:
Family meal: spinach, lamb, etc
Bread
Or
Pizza, takeout

Meal 6:
Fruit pineapple*
yogurt*

You guys reckon I should start at 3k cals or less even?[/QUOTE]

Your maintenance isnt 2500. even if it was...eating 1,000 surplus is not the proper way to go about bulking. Your maintenance is around 2200. So ya you can use 2500 if you want, thats not the issue here. Its you eating 1,000-1,300 above your maintenance, and thinking that is proper bulking. Yes, you will gain some muscle but majority of your gains will be fat eating like that.

[QUOTE=A_D_D_I_C_T;927800113]

6 meals; so I can get a regular intake of protein due to a high metabolism.[/QUOTE]


What?

[QUOTE=AlwaysTryin;927810873]What?[/QUOTE]

Broscience claims another victim.

[QUOTE=AimSmall;927816033]Broscience claims another victim.[/QUOTE]

I feel hungry throughout the day. The above makes me feel good. So why not if it's convenient?

Fair point regarding high cals; I'll go with less; 3000?. Strip out the ON shakes.

I can revisit after 2 weeks.

[QUOTE=A_D_D_I_C_T;928006143]I feel hungry throughout the day. The above makes me feel good. So why not if it's convenient?
[/QUOTE]
That's fine but you said "regular protein intake due to high metabolism"