Bulking diet

[NewestNoobie]

Next week is my rest week so Im gonna start this the week after that. Im 23/156/5'10/training 4 years/ 12-14 BF%

This diet is split in the best way but its the best I could acheive to fit around work and other resposibilities. I train 3 times a week, gonna move to 4 times a weeks with back/shoulders, tricepts/bicepts, chest, legs days. Last two have some HIIT tacked on, last three have an abs routine; lower, obliqies, upper in that order. I also do boxing once a week for cardio, Im not giving this up, as when I reach my desired weight the plan is to cut back on the reistance training and do more boxing, Id rather eat more calories than cut this out. Ive based bellow on what Ill actually like eating, Ive had 4 years of stuffing ym mouth with foods I mostly hate with little gain, so Im not gonna increase the ammount of food I dont like eating.

The diet

Breaky

Ommlete made with 4 eggs, mushrooms, tomatoes, 2 slices of wholemeal toast and half a tin of beans

p/c/f = 46.9/72/25.5

<workout 630-730>

Post Workout

Protein Shake

54/40/11

1st snack

Half tin of Tuna
Banana

34.8/27/0.9

Lunch

Paprika chikcen with pasta

63/53.8/7

2nd snack

Protein Shake

54/40/11

Dinner

Turkey Mince chilli w/ sweetcorn, Kidney beans, and rice

55.5/61.2/28

3rd Snack

Half tin of Tuna with cup of boiled mixed veg (brocili,carrots,peas)

33.8/0/0.9

Supper

half a cup of Cottage Cheese

43/10.2/4.5

total - 385/304.2/93.3

Ive got a pretty fast metabolism so Im gonna start with 2 cheat meals and knock it down to one if it gives me any problems. I havent got much of a sweet tooth so theyll mostly be along the lines of souther fried chicken or 2 slices of chicken and ham pizza.

Thoughts and constructive critisism welcome.

 

[rikishi]

If your goal is to add lean muscle mass then I would eat at least 3 g carbs per lb of bodyweight. So if you weigh 156 lbs you should eat at least 450 g carbs per day to bulk. I would also eliminate the protein shake except for postworkout. Eat meat instead like chicken or red meat. Also make sure to have casein protein before bed, during bulking I like to drink milk before bed (and also during the day too). Milk gives your body a high insulin response, yet it is slow digesting which means that the insulin will push mostly protein into cells and not so much the carbs.

 

[NewestNoobie]

If your goal is to add lean muscle mass then I would eat at least 3 g carbs per lb of bodyweight. So if you weigh 156 lbs you should eat at least 450 g carbs per day to bulk. I would also eliminate the protein shake except for postworkout. Eat meat instead like chicken or red meat. Also make sure to have casein protein before bed, during bulking I like to drink milk before bed (and also during the day too). Milk gives your body a high insulin response, yet it is slow digesting which means that the insulin will push mostly protein into cells and not so much the carbs.

I used to have had carbs in that valume before and didnt get any gains, hence cutting the carbs and upping the protein Last winter I even upped my diet to 4500 calories and ended up just getting fat with minimal gains which went within 2 weeks along with all the fat. Also, theres no way I can fit 7 cooked meals into a day, I woirk 9-5 and dont drive at the mo. Thanks for the advice tho.

And I thought cottage cheese was ceasin protein?