Another Bulking Diet Critique Needed

[cougar2003]

Ok, so I am gonna start a 12 week bulking plan using the Rippetoe 3X5 program . My stats are 27 years old, 6'4", 198 lbs, about 15-18% bodyfat.

So I'm pretty much a huge pussy and just want to get stronger and get to around 220lbs or so.

My diet is:
Morning: 6 egg whites, 2 scoops Muscle Milk w/skim milk

Mid Morn: 2 Dannon Yogurts, Apple, Banana

Lunch: Sandwich (Turkey, lettuce, mustard, whole wheat bread), packet of oatmeal

Mid Afternoon/Pre workout: Pure Protein bar, apple, banana

PWO: Shake (2 scoops protein powder, Tbs. anpb, 1 cup oatmeal)

Dinner: 2 chicken breasts or sirlon steaks, slice of bread, glass skim milk

Before bed: 2 scoops muscle milk w/ skim milk

Total Calories 3640
Fat 720 (20%)
Carbs 1351 (37%)
Protein 1501 (41%)

Additional Supplements:
1000mg Fish Oil caps
AIFM
SesaPure/Glucorell-R
PureCee

From the research I have done on this site, it seems like a good plan, but I would really like to know what you guys think. Any help is greatly appreciated!

 

[needtogetaas]

Ok, so I am gonna start a 12 week bulking plan using the Rippetoe 3X5 program . My stats are 27 years old, 6'4", 198 lbs, about 15-18% bodyfat.

So I'm pretty much a huge pussy and just want to get stronger and get to around 220lbs or so.

My diet is:
Morning: 6 egg whites, 2 scoops Muscle Milk w/skim milk

Mid Morn: 2 Dannon Yogurts, Apple, Banana

Lunch: Sandwich (Turkey, lettuce, mustard, whole wheat bread), packet of oatmeal

Mid Afternoon/Pre workout: Pure Protein bar, apple, banana

PWO: Shake (2 scoops protein powder, Tbs. anpb, 1 cup oatmeal)

Dinner: 2 chicken breasts or sirlon steaks, slice of bread, glass skim milk

Before bed: 2 scoops muscle milk w/ skim milk

Total Calories 3640
Fat 720 (20%)
Carbs 1351 (37%)
Protein 1501 (41%)

Additional Supplements:
1000mg Fish Oil caps
AIFM
SesaPure/Glucorell-R
PureCee

From the research I have done on this site, it seems like a good plan, but I would really like to know what you guys think. Any help is greatly appreciated!

Pure Protein bar.bars suck.other then that looks good.

 

[*Bunny*]

I may suggest having the PB with the last meal of the day, or PRE workout ... not post workout. I would never usually recommend fat post workout, doesnt matter to me if your bulking. $.02

"Mid Morn: 2 Dannon Yogurts, Apple, Banana" <-- you need protein here, esp with all those carbs & fruit

if you can't eat real food then the protein bar will have to work.

Just b/c you're bulking doesn't mean you have to skimp out on veggies

Id also try to get the most out of the food your eat, i.e. bread and opt for 100% whole grain types etc, should be the 1st ingredient on the label

get your cals in & happy bulking

 

[cougar2003]

Thanks for the replies so far. The protein bar is mainly because I get them for cheap and they don't have much sugar. I'll see if I can find a better replacement.

Good point on the veggies Bunny, I didn't realize how much I am lacking in that department. I'll figure out a way to mix some in.

Thanks again!

 

[*Bunny*]

Thanks for the replies so far. The protein bar is mainly because I get them for cheap and they don't have much sugar. I'll see if I can find a better replacement.

Good point on the veggies Bunny, I didn't realize how much I am lacking in that department. I'll figure out a way to mix some in.

Thanks again!

I would normally comment on your fats (I like to keep them at 30% myself, only b/c it tends to keep me full) .. but the fat suppplement is fine so I think the 20% would be ok if you felt you were ok with it.

Protein bars, mixed views on these ... they are good in a bind, travel, quick meal etc. But I'd always prefer a 'real' meal if I had the choice and it was doable. Sometimes it's just not, and better to eat something rather than nothing. A quick & painless Protein shake may even work too.

 

[Kabeetz]

Throw in some eggs with those egg whites man.

 

[cougar2003]

Throw in some eggs with those egg whites man.

Ok so maybe add like 2 yolks in with them?

Also, on my non-lifting days I think I read that I need to lower my calorie and carb intake on those days. Is that correct?

 

[Kabeetz]

Also, on my non-lifting days I think I read that I need to lower my calorie and carb intake on those days. Is that correct?

Nope. Eat up. And remember as u gradually add weight, to add to your daily caloric intake as well. When you hit 200 pounds, u dont wanna be eating less than 3500 calories a day, u wanna be closer to 4000.

 

[Deleted member 33117]

Too much sugar, specifically too much fructose (great for your liver glycogen but not the best choice of carbs for replenishing muscle glycogen which you need to bulk), probably trans fats (in your bread if you are not careful), too many shakes over real food, not enough green veggies and very low in essential fats. This meal plan at your bodyfat % is very likely to add a great deal of fat with less than optimal gains in lean body mass.

 

[sd27bb]

Ok, so I am gonna start a 12 week bulking plan using the Rippetoe 3X5 program . My stats are 27 years old, 6'4", 198 lbs, about 15-18% bodyfat.

So I'm pretty much a huge pussy and just want to get stronger and get to around 220lbs or so.

My diet is:
Morning: 6 egg whites, 2 scoops Muscle Milk w/skim milk

Mid Morn: 2 Dannon Yogurts, Apple, Banana

Lunch: Sandwich (Turkey, lettuce, mustard, whole wheat bread), packet of oatmeal

Mid Afternoon/Pre workout: Pure Protein bar, apple, banana

PWO: Shake (2 scoops protein powder, Tbs. anpb, 1 cup oatmeal)

Dinner: 2 chicken breasts or sirlon steaks, slice of bread, glass skim milk

Before bed: 2 scoops muscle milk w/ skim milk

Total Calories 3640
Fat 720 (20%)
Carbs 1351 (37%)
Protein 1501 (41%)

Additional Supplements:
1000mg Fish Oil caps
AIFM
SesaPure/Glucorell-R
PureCee

From the research I have done on this site, it seems like a good plan, but I would really like to know what you guys think. Any help is greatly appreciated!

I dont like this at all, first of all i would work on reducing body fat below 10%, lower body fat will lead to better lean muscle gains on a bulking plan. Second i dont like the use of milk, milk products and shakes, i would use oats, rice and yams for carbs, chicken, steaks, fish, and egg whites for proteins