Bulking Diet; Help/Advice is appreciated!

[SerratusBrahh]

Greetings everyone! Allow me to start off by saying that I had previously worked out for about 8 months consistently, then due to unfortunate circumstances, I had to take 6 months off in which I unfortunately lost most of my gains. Fortunately, I am now able to start training again and would like to put in 120% effort into everything I do; this means I want my diet and workout routine to be near-flawless! And for this, I hope that those of you out there will be willing to share your wisdom with me =)

Stats:
Male
Age: 22
Weight: 67.2kg / 148.15 lbs
Height: 5'11 / 180cm

Goal: My goal is muscle hypertrophy. I want to "bulk up" and add as much muscle mass as I possibly can (preferably without gaining too much fat), and continue doing so until I've reached my "ideal" body size.

So I did quite a substantial amount of research in regards to diet, and constructed my own meal plan with the new information I had gained. I would like to share this diet with you and hear your thoughts/opinions/suggestions and any improvements I can make to it to better fit my goal!

I calculated my TDEE to be : 2400 cal
Since my goal is mass gain, I added 15% of my TDEE to my original TDEE to yield: 2760 cal

Meal plan:
BREAKFAST
Oatmeal (with raisins and nuts) --------------------------- Protein: 28g
3 eggs (1 with yolk, 2 without) ----------------------------Carbs: 88g
2 medium sized bananas ------------------------------------Fat: 9.5g
------------------------------------------------------------------Calories: 480 cal

LUNCH
110g of pasta ------------------------------------------------Protein: 46.7g
6 oz. lean ground beef ------------------------------------- Carbs: 81.5g
------------------------------------------------------------------Fat: 18.5g
-----------------------------------------------------------------Calories: 673 cal

AFTERNOON/PRE-WORKOUT
White rice (1/2 cup) -----------------------------------------Protein: 34g
2 cans of Tuna (45g each = 90g total) ---------------------Carbs: 72g
-------------------------------------------------------------------Fat: 1g
------------------------------------------------------------------Calories: 440 cal

POST-WORKOUT
48g whey protein shake with 26g dextrose ---------------- Protein: 48g
5g creatine------------------------------------------------------- Carbs: 80g
2 medium-sized bananas---------------------------------------- Fat: 2g
---------------------------------------------------------------------Calories: 560 cal

EVENING
Chicken breast (1 piece/100g) --------------------------------- Protein: 24g
Boiled potatos -----------------------------------------------------Carbs: 60g
-------------------------------------------------------------------------Fat: 1g
----------------------------------------------------------------------Calories: 340 cal

NIGHT
25g casein protein shake ----------------------------------------- Protein: 39g
1/2 cup cottage cheese --------------------------------------------Carbs: 7g
------------------------------------------------------------------------Fat: 1.5g
------------------------------------------------------------------------Calories: 220 cal

TOTAL:
PROTEIN: 219.7 g
CARBS: 388.5 g
FAT: 33.5 g
CALORIES: 2713


I will be starting this diet as of tomorrow and will update weekly results. I read that one should be gaining no more than 1-2 lbs per week to minimize fat gain. If I happen to gain more or less than this, how should I tweak my diet? Should I decrease/increase my intake of protein? carbs? fat? or all three?

Also, I read that one should have an intake of anywhere between 2.5 - 3.5g of carbs per lbs of body weight. This brings me to between 370g - 519g of carbs at my current weight (148 lbs). I notice that with my current diet I am near the low spectrum (at 388.5g) and was wondering what the easiest method is of increasing carbs in your diet?
To me the easiest would seem to be using more dextrose powder; however, I have heard that adding more dextrose powder into your diet to accomplish this is unwise as it can cause heavy/unwanted fat gain, is this true? I ask because at the moment, I am not sure I would be able to eat all that food if I had to increase the quantity of my current carb sources! And having this in a liquid form seems easier.

Thank you for taking the time to read this post! Any feedback you give is truly appreciated =)

 

[SerratusBrahh]

No one has any advice? =(

 

[the small soldier]

Up your calories. aim for about 3300 at first and wait a few weeks (2-3) if your weight goes up great, if not, then add more calories from carbs and protein. also your fat is too low. Up your fat to about 60 grams and make 20 of those grams saturated fat.

 

[Mh48500]

I agree with soldier, up the calories. Easy spots to add in your diet would be for instance- you can up the eggs from 3 to 6, the tuna to 3 cans, the chicken to 200 grams, etc. When I got stuck moving up in weight I reviewed my diet and couldnt add more meals, so I increased portions. Move up a bit, wait and see if you gain and adjust from there. As most people will tell you on this site you have to eat big to get big.

Hope that helps.

 

[dvoted]

Yeah man up the calories! try to eat as celan as possible so when you cut there isn't much faT! good luck and lifT1