Clean Bulk Diet

[willetts]

I was hoping to get some feedback on my clean bulk diet. Keep in mind that I'm 6'4" 230 lbs.

(totals at the bottom)

------
Numbers --> Cals, Fat, Carbs, Protein

9:00 AM: Breakfast
Oatmeal (1 Cup) 129 2.1 22.4 5.4
Plain Yogurt (1 Cup) 154 3.8 17.2 12.9
Milk (1 Cup) 122 4.8 11.4 8.1
Whole Wheat Bread (1 Slice) 80 1 15 4
Peanut Butter (1 Tbsp.) 95 8 3.5 4
Whole Wheat Bread (1 Slice) 80 1 15 4
Peanut Butter (1 Tbsp.) 95 8 3.5 4

12:00 PM: Subway
6” Chicken Teriyaki (Double Meat) 530 10.5 66 45

2:00 PM: Pre-Workout
Protein Shake 240 2 6 48
Banana 104 0.4 27 1.3
Whole Wheat Bread (1 Slice) 80 1 15 4
Milk (1 Cup) 122 4.8 11.4 8.1
Creatine (5g)
Multivitamin

5:00 PM: Post-Workout
Protein Shake 240 2 6 48
Gatorade (48 oz.) 360 0 102 0
Creatine (5g)

7:00 PM: Dinner
Chicken Breast 142 3.1 0 26.7
Chicken Breast 142 3.1 0 26.7
Salad
Banana 104 0.4 27 1.3
Pasta 221 1.3 43.2 8.1

10:00 PM: 2nd Dinner
Hamburger 369 19.8 21.7 24.4
Orange Juice 112 0.5 25.8 1.7
Cottage Cheese 203 4.4 8.2 31.1
Whole Wheat Bread (1 Slice) 80 1 15 4

12:00 AM: Bedtime
Cottage Cheese 203 4.4 8.2 31.1
Whole Wheat Bread (1 Slice) 80 1 15 4
Peanut Butter (1 Tbsp.) 95 8 3.5 4
Milk (1 Cup) 122 4.8 11.4 8.1

-----------
TOTALS

Breakfast 755 28.7 88 42.4
Subway 530 10.5 66 45
Pre-Workout 546 8.2 59.4 61.4
Post-Workout 600 2 108 48
Dinner 609 7.9 70.2 62.8
2nd Dinner 764 25.7 70.7 92.3
Bedtime 378 13.4 26.7 39.1

Total 4182 96.4 489 391

[ZDub212]

I was hoping to get some feedback on my clean bulk diet. Keep in mind that I'm 6'4" 230 lbs.

(totals at the bottom)

------
Numbers --> Cals, Fat, Carbs, Protein

9:00 AM: Breakfast
Oatmeal (1 Cup) 129 2.1 22.4 5.4
Plain Yogurt (1 Cup) 154 3.8 17.2 12.9
Milk (1 Cup) 122 4.8 11.4 8.1
Whole Wheat Bread (1 Slice) 80 1 15 4
Peanut Butter (1 Tbsp.) 95 8 3.5 4
Whole Wheat Bread (1 Slice) 80 1 15 4
Peanut Butter (1 Tbsp.) 95 8 3.5 4

12:00 PM: Subway
6” Chicken Teriyaki (Double Meat) 530 10.5 66 45

2:00 PM: Pre-Workout
Protein Shake 240 2 6 48
Banana 104 0.4 27 1.3
Whole Wheat Bread (1 Slice) 80 1 15 4
Milk (1 Cup) 122 4.8 11.4 8.1
Creatine (5g)
Multivitamin

5:00 PM: Post-Workout
Protein Shake 240 2 6 48
Gatorade (48 oz.) 360 0 102 0
Creatine (5g)

7:00 PM: Dinner
Chicken Breast 142 3.1 0 26.7
Chicken Breast 142 3.1 0 26.7
Salad
Banana 104 0.4 27 1.3
Pasta 221 1.3 43.2 8.1

10:00 PM: 2nd Dinner
Hamburger 369 19.8 21.7 24.4
Orange Juice 112 0.5 25.8 1.7
Cottage Cheese 203 4.4 8.2 31.1
Whole Wheat Bread (1 Slice) 80 1 15 4

12:00 AM: Bedtime
Cottage Cheese 203 4.4 8.2 31.1
Whole Wheat Bread (1 Slice) 80 1 15 4
Peanut Butter (1 Tbsp.) 95 8 3.5 4
Milk (1 Cup) 122 4.8 11.4 8.1

-----------
TOTALS

Breakfast 755 28.7 88 42.4
Subway 530 10.5 66 45
Pre-Workout 546 8.2 59.4 61.4
Post-Workout 600 2 108 48
Dinner 609 7.9 70.2 62.8
2nd Dinner 764 25.7 70.7 92.3
Bedtime 378 13.4 26.7 39.1

Total 4182 96.4 489 391

How often do you workout? How did you come up with these calorie totals? I think someone with your stats might need a lot more...

[willetts]

I work out 5 times a week.

Got all of these totals from calorieking.com

[ZDub212]

I work out 5 times a week.

Got all of these totals from calorieking.com

If you're living an active lifestyle and are training 5x/week (hopefully you're splitting it up) then you're going to need more calories. What's your training routine look like?

[willetts]

here it is

[ZDub212]

here it is

Ok, here's my .02 on your plan. It's good, I like it, although you may need even more calories. Read this article for more info on that. http://www.bodybuilding.com/fun/berardi41.htm

As for your diet, the only thing I can recommend is that you up your fat intake slightly. If you do in fact need more calories (I personally think you may need some more, but it's all personal preference) then you can just add fat and don't need to change your carb/protein intake. You can get more fats from peanut butter, heavier dairy products, avocados, meats, olive/peanut/flax/fish oils etc. But I like your diet, plenty of carbs for energy, plenty of protein for muscle growth, a decent amount of fat but you could use a little more, and you've got your fruits/veggies/whole grains there. Thumbs up man. If you find that you want to keep your calories where they are, then I'd up your fat, and lower your carbs/protein.

As for your workout plan, if you like it then go with it! It's a little complicated, and I think you may want to simplify it a bit, but that's more about personal preference as well.

But it's all solid, so run with it, let me know what kind of progress you make, and best of luck!

[SDC77]

1 cup of oatmeal is 300 calories, not 129.

[pezking]

Diet look good. Calories seem fine to start; if you're not gaining add 200-300. Personally, I would up the fat intake to ~110g but thats just me 96g is fine.

[4u2envy]

It's look pretty solid