Clean Bulk - I want your opinion!

[Viniciusgar]

Hey guys!! I want your opnions, which I can change or add to my diet. Whether this total of calories is good or not. I believe my bf is not too high. Because I looks like skinny but with a little muscle mass visible in my opinion. I always try to eat as clean as I can. I've been training for 3 years.

 
Height: 1.72m

Weight: 64.5kg

Age 21

Biotype: Ectomorph (All indications)

BF: 15 ~ 16 (I think)

Objective: Gain muscles and lose some fat

TMB: 1666.85

 

7:00 A.M Breakfast

Top Whey 3W - 40g 158kcal Carbo: 3,85g Protein: 30,5g Gord: 3g

Peanut Paste - 30g 182kcal Carbo: 6g Protein: 8g Gord: 14g

Oats Flakes Fine - 30g 104Kcal Carbo: 17g Protein: 4,3g Gord: 2,2g

2 Bananas - 200g 173,6kcal Carbo: 44,6g Protein: 3,6g Gord: 0,0g

 

10:30 A.M Pre-Training

Sweet Potato Baked - 300g 231kcal Carbo: 55,2g Protein: 1,8g Gord: 0,3g

Chicken (2 Sassami) - 120g 124kcal Carbo: 0g Protein: 27g Gord: 1,8g

 

12:30 P.M Lunch

Rice (4 Skimmers) - 435.2 kcal Carbo: 95.56g Protein: 9.24g Gord: 0.68g

Beans (Full Shell) - 121,6kcal Carbo: 21,76g Protein: 7,68g Gord: 0,8g

Chicken (Sassami) - 120g 124kcal Carbo 0g Protein: 27g Gord: 1,8g

Extra virgin olive oil (2 tablespoons) - 26ml 216kcal Carbo: 0g Protein: 0g Gord: 24g

Salad

 
15:30 P.M Snack

1 Banana - 100g 86,8kcal Carbo: 22,3g Protein: 1,8 Gord: 0,0g

Chicken (Sassami) - 120g 124kcal Carbo 0g Protein: 27g Gord: 1,8g

Extra virgin olive oil (1 soup spoon) - 13ml 108kcal Carbo 0g Protein: 0g Gord: 12g

 

6:45 P.M.

whole wheat pasta - 80g 271kcal Carbo: 56g Protein: 10g Gord: 0,8g

Chicken (2 Sassami) - 120g 124kcal Carbo: 0g Protein: 27g Gord: 1,8g

Extra Virgin Olive Oil (1 tablespoon) - 13ml 108kcal Carbo: 0g Protein: 0g Gord: 12g

Salad

 

10:30 P.M

Before going to bed

3 Eggs - 213kcal Carbo: 4g Protein: 32,5g Gord: 16,5g

Cottage cheese (2 tablespoons) - 50g 45kcal Carbo: 1,3g Protein: 5,8g Gord: 1,8g

Extra virgin olive oil (1 soup spoon) - 13ml 108kcal Carbo 0g Protein: 0g Gord: 12g

 

3,057.20Kcal

Carbohydrates: 327.57g

Proteins: 223.42g

Fats: 90.78g

 

Hugs to everyone!!! See yah and sorry for my english :P

[Mikeez0]

Too much protein. Feel free to eat 130~ still plenty for you. Why 3000 calories?

[Viniciusgar]

Too much protein. Feel free to eat 130~ still plenty for you. Why 3000 calories?

Thanks man!! Is that too much for me? Well idk... How much should I eat? I can't eat much because I fell full realy fast

[Mikeez0]

Thanks man!! Is that too much for me? Well idk... How much should I eat? I can't eat much because I fell full realy fast

Read all those stickie threads. TLDR you need 0.8gm of pro, and 0.4 for fats per lb of BW. (as a minimum, feel free to eat more ) Take random number and monitor weight gain. Aim to gain ~2lb a month. Don't be afraid of weight increase in the first days( it is water weight ).