Critique my bulk diet

[uamaverick]

I've had good results from my initial adjustment period back into exercise after 3 years off, and I feel good enough to do a real bulk.

5'8"
165 lbs
13% BF

TDEE = ~3000 cals

Keep in mind I'm dirt poor being in college and I literally can't afford red meat at the moment, so the tuna is necessary.

Wake up (6:00 am)

2 eggs
1 cup oats
1 scoop whey w / 8 oz 2% milk

10:00 am (class screws me over thus the 4 hr split) (pre-work out)

1 slice whole wheat bread w/ 1 tbsp ANPB
1 scoop whey w/ 8 oz 2% milk
8 caps AMPLIFY 02

11:15-11:30 am (post-work out)

1 slice whole wheat bread w/ 1 tbsp ANPB
1 scoop whey w/ 8 oz 2% milk + RAW MCC

12:30 pm (depending on work schedule)

1.5 cups brown rice
8 oz chicken breast

3:00 pm

1.5 cups brown rice
8 oz chicken breast

6:00 pm

1 slice whole wheat bread w/ 1 tbsp ANPB
2 cans tuna
1 cup broccoli

8:30 pm

1 can tuna
3 cups broccoli

bed time 10:00 pm

don't have anything down for bed time yet


NUTRITIONAL STATS:

cals : 3,412

protein : 425 g
carbs : 248 g
fat : 84 g

macros: 52/26/23


Tell me what you think. Thanks in advance.

 

[rikishi]

For bed time buy some casein protein and drink 50 g with some EFAs.

 

[cobracock1979]

I've had good results from my initial adjustment period back into exercise after 3 years off, and I feel good enough to do a real bulk.

5'8"
165 lbs
13% BF

TDEE = ~3000 cals
Aim for 5000 cals

Keep in mind I'm dirt poor being in college and I literally can't afford red meat at the moment, so the tuna is necessary.

Wake up (6:00 am)

2 eggs More like 6 eggs - 3 yokes
1 cup oats Bagels would fit in nicely here - lotsa cals
1 scoop whey w / 8 oz 2% milk

10:00 am (class screws me over thus the 4 hr split) (pre-work out)

1 slice whole wheat bread w/ 1 tbsp ANPB Wholewheat bread is generally no better than white bread unless Ezeikiel
1 scoop whey w/ 8 oz 2% milk Too much whey - replace with meat
8 caps AMPLIFY 02

11:15-11:30 am (post-work out)

1 slice whole wheat bread w/ 1 tbsp ANPB Lose the bread. Pwo you need a shake (whey+oats will do) then food 30 minutes after.
1 scoop whey w/ 8 oz 2% milk + RAW MCC



12:30 pm have this at 12pm (depending on work schedule)

1.5 cups brown rice
8 oz chicken breast
This is fine bt add fibrous veg ie Brocolli

3:00 pm

1.5 cups brown rice
8 oz chicken breast
Add veg

6:00 pm

1 slice whole wheat bread w/ 1 tbsp ANPB Lose the bead have brown rice/ yams/ wholewheat pasta etc2 cans tuna
1 cup broccoli

8:30 pm

1 can tuna
3 cups broccoli

bed time 10:00 pm

don't have anything down for bed time yet

Bed time you need a slow digesting protein. Casien is fine. Add in nautral peanut buter for extra cals and to slow digestion. Cottage cheese is another option


NUTRITIONAL STATS:

cals : 3,412

protein : 425 g
carbs : 248 g
fat : 84 g

macros: 52/26/23


Tell me what you think. Thanks in advance.

Hope this helps. Shoot for 5000 cals - a bulk is a bulk. Try and eat generally clean but the occasional double cheeseburger can help you find the extra cals you need

 

[uamaverick]

Yeah that does help. I always feel like I'm eating the wrong foods at the wrong time of day. I wish I could eat a lot more red meat, I just can't afford it right now. I used to eat 20 oz of steak every day and I grew like a vine doing that. I've already got some yams but they're with syrup.

 

[joe d]

Yeah that does help. I always feel like I'm eating the wrong foods at the wrong time of day. I wish I could eat a lot more red meat, I just can't afford it right now. I used to eat 20 oz of steak every day and I grew like a vine doing that. I've already got some yams but they're with syrup.

meat loaf.

1lb ground beef
1 cup oats
1 green pepper
1 onion
katsup

chop the pepper and onion mix all ingredients except the katsup. bake at 375 until done. coat with katsup for the last 10 mins.

total cost about 5.00 for two complete good tasting quality mass building meals.

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similar to chille

pan fry ground beef
add salsa cook another 10mins on low
eat on top of mashed potatoes

this adds up to about 2.50 per meal
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then the easy one, cheese burgers

make with fresh gb
top with fresh spinach and swiss cheese
eat on whole grain bread

anither 2.00 meal