Please Review/Critique my current bulk diet.

[cmoore17]

I am a 20 year old male and am not too happy with my body as of now. It looks, for lack of better terms, soft. I've been doing research and think that I have found a plan that looks like it will work for me. Please review my information and let me know your point of view.

I am 5'9", 20 years old, 190 lbs (86kg), roughly 16% bodyfat.


For two weeks now, I have been doing this workout routine, taking 1-2 days rest period (on weekends or times I'm working and didn't get a chance to get into the gym). Also, 30 minutes before my workouts I've been drinking two scoops of Cellucor C-4 NO3.

Day 1: Back and Biceps.

Wide Grip Pull Downs (12-9-6-3)
Lean Over Rows (12-9-6-3)
Seated Rows (12-9-6-3)
Bodyweight Rows (3 sets of 10)
Alt. Seated DB Curl (12-9-6-3)
Full Straight Bar Curl (12-9-6-3)
Concentration Curl (12-9-6-3)

Day 2: Shoulder and Legs.

Squats (12-9-6-3)
Calf Raises (12-9-6-3)
Seated Leg Press (12-9-6-3)
Dumb Bell Military Press (12-9-6-3)
Lateral Raise Machine (12-9-6-3)
Front Dumb Bell Raises (12-9-6-3)

Day 3: Chest and Triceps.

Bench (12-9-6-3)
Dumb Bell Fly (12-9-6-3)
Incline Bench (12-9-6-3)
Cable Pulldowns (12-9-6-3)
Close-Grip Bench (12-9-6-3)
Skullcrushers (12-9-6-3)
Dips (3 sets of 10)
Machine Chest Flys (Burnout)

My Diet:

I've done some research and found out that I need roughly 3500 calories. This is a meal plan I have found online.

Meal One: Breakfast
50g oats
1 liter of skim milk
Calories: 660g Protein: 38.5g Carbs: 80.2g Fat: 20.1g

Meal Two: Meal Replacement Shake.
50g oats
500ML skim milk
1 scoop whey
1 TBSP peanut butter
Calories: 632g Protein: 49.6g Carbs: 60 Fat: 22.2

Meal Three: Lunch
200g lean ground turkey
75g brown rice
Calories: 611g Protein: 41g Carbs: 59g Fat: 22g

Meal Four: Post Workout
2 scoops whey
1 TBSP peanut butter
2 scoops BCAAs
Calories: 354g Protein: 50g Carbs: 15g Fat: 11g

Meal Five: Meal Replacement Shake.
50g oats
500 ML skim milk
1 scoop whey
1 TBSP peanut butter
Calories: 632g Protein: 49g Carbs: 60g Fat: 22g

Meal Six: Supper
150g chicken breast
75g brown rice
Calories: 445g Protein: 39g Carbs: 57 Fat: 7

Total Daily Calories: 3,334g
Total Daily Protein: 268g
Total Daily Carbs: 331g
Total Daily Fat: 104g

Thats it. Thats what I'm trying to do to achieve my goals. My long term goal is to bulk up, then cut down. Eventually I'd like to cut down to around 12% body fat. From there, I will assess myself again and see where I'd like to go. Any comments on my current plan would be appreciated. Criticism is welcomed, but please keep it constructive.

[mike201011]

Macros look good. Protein is a little high tho.
If you are eating 6 meals to 'boost your metabolism' and not out of preference there is no need.

[WonderPug]

You're meeting macronutrient sufficiency. If your caloric intake is correctly calibrated, you should be fine in terms of nutrition.

That said, you don't need to use whey protein powders and the use of BCAA's is a total waste in the context of your diet.

By the way, why are you consuming 6 meals per day? Is it for a "metabolic advantage"?

[joelash302]

It's fine. You might have some shoulder issues crop up soon.

[cmoore17]

Macros look good. Protein is a little high tho.
If you are eating 6 meals to 'boost your metabolism' and not out of preference there is no need.

The 6 meals a day is for metabolism reasons. During my last couple semesters, I skipped breakfast and lunch and ate a big meal at the end of everyday since I was very busy.

Will my overconsumption of protein create problems for me? Or will it just pass through my body?

Also, since I'm not used to eating so much, sometimes I do skip one of my shakes or one meal.

@Joel. What shoulder problems could arise?

[sawoobley]

The 6 meals a day is for metabolism reasons. During my last couple semesters, I skipped breakfast and lunch and ate a big meal at the end of everyday since I was very busy.

Will my overconsumption of protein create problems for me? Or will it just pass through my body?

Also, since I'm not used to eating so much, sometimes I do skip one of my shakes or one meal.

There's no benefit to eating six meals over 1 or two. You can eat as much protein as you want. Your body will use all of it.

[WonderPug]

The 6 meals a day is for metabolism reasons.

There is no metabolic advantage to consuming 6 meals per day. It's a myth.

Meal frequency and timing are largely irrelevant. It's total daily nutrition that matters.

[cmoore17]

There is no metabolic advantage to consuming 6 meals per day. It's a myth.

Meal frequency and timing are largely irrelevant. It's total daily nutrition that matters.

That being said, since I skipped my morning shake, technically, I could drink it right now with my lunch? And there will be no difference? That is incredible. Thank you for sharing your knowledge!!!

[joelash302]

The 6 meals a day is for metabolism reasons. During my last couple semesters, I skipped breakfast and lunch and ate a big meal at the end of everyday since I was very busy.

Will my overconsumption of protein create problems for me? Or will it just pass through my body?

Also, since I'm not used to eating so much, sometimes I do skip one of my shakes or one meal.

@Joel. What shoulder problems could arise?

Shoulders are heavily involved in benching / chest work. If you are doing day 3 right after day 2, you are going to overload your shoulders going into your chest. It's not generally a great way to schedule the lifts. I would argue you would be better off doing a push day and then working your shoulders as more or less an iso following that, depending on your strong points in your push motion.

[cmoore17]

Shoulders are heavily involved in benching / chest work. If you are doing day 3 right after day 2, you are going to overload your shoulders going into your chest. It's not generally a great way to schedule the lifts. I would argue you would be better off doing a push day and then working your shoulders as more or less an iso following that, depending on your strong points in your push motion.

Thanks for catching that. That is something that I, just now getting started, certainly overlook. I'll be careful with all that and keep an eye out. Thanks my good man.