Critique my bulk plan

[KillahBee]

Trying to put together a very clean bulking plan. Below are the rough details and overall nutrient breakdowns. When I start this I expect to be around 175lbs. Let me know what you think - I'll post some issues I have with it at the end. I made sure to choose foods that were easy to prepare since I am a very busy person, as I am sure the rest of you are too.

Pre WO Cottage ch 1 cup
Raisins 1/2 cup
During WO Gatorade 3/4 sc

PWO Protein 2 sc
Dex 1/3 cup
Creatine
Meal 1 Oatmeal 1 cup
Meal 2 Steak
Br rice 1/4 bag
Peppers 1 cup
Meal 3 Turkey 3 slices
Cheese 1 slice
Wheat toast 2 slices
Meal 4 Celery
ANPB 2 tbsp
Meal 5 Chix 1 br
Carrots,peas,corn 2/3 cup (x2)

Meal 6 Tuna 1 can
Mayo

Pre Bed Protein 1 sc
Flax 1 tbsp

Macros: 236p/294c/59f/2631cal (40%p/50%c/10%f)

Issues:
- do the pecentages look good?
- I haven't added in the nutrients for the steak yet, so I may need to drop something
- if i shoot for 300 cals above my BMR, I should be going for appr. 2300. Right now I am over on the cals, but I am getting a lot of cals and carbs right around w/o time.

Thanks peeps.

 

[powerhouse972]

Does PRE WO cottage cheese work well for you? Other than that i would add maybe a couple of shakes thats it

 

[JKurz1]

To be blunt, the calories are eqivalent to somone who is cutting, the fiberous vegg. content is too low, preworkout meal 1 and meal 4 suck......add 1 cup of oats preworkout with your protein......meal #1 add in a solid protein source after your pw shake....oats+chicken, etc....meal 4 has no protein as iPB is incomplete......and I tend to subscribe to the theory that you need something filling pre-bed......think about it, no food for 8 hours is rough.........250g cottage cheese, bag of peanuts, casein shake (with egg whites and skim.......).......BULKING bro......it can be done cleanly, just needs more cals..........you're 180, right? 20x your bw (lean) in cals........MINIMUM

 

[psychedout]

I would add 1 tbsp of flax seed oil before bed. Other than that, looks pretty good for a 175 pder.

 

[KillahBee]

To be blunt, the calories are eqivalent to somone who is cutting, the fiberous vegg. content is too low, preworkout meal 1 and meal 4 suck......add 1 cup of oats preworkout with your protein......meal #1 add in a solid protein source after your pw shake....oats+chicken, etc....meal 4 has no protein as iPB is incomplete......and I tend to subscribe to the theory that you need something filling pre-bed......think about it, no food for 8 hours is rough.........250g cottage cheese, bag of peanuts, casein shake (with egg whites and skim.......).......BULKING bro......it can be done cleanly, just needs more cals..........you're 180, right? 20x your bw (lean) in cals........MINIMUM

a) you really think the cals are that low keep in mind, I am an easy gainer. by my calcs, the cals are about 600 above my BMR.

b) I agree with the veggies - I actually had some broccoli in there but took it out for some reason.

c) good thoughts on pre-bed. this is something I had considered.

appreciate the input

 

[Cardinal234]

BMR is how much your body needs to function if you didn't move a single inch all day. Just daily activity will add a couple hundred cals to your BMR, plus your workout equals a couple hundred more. So you probably burn about 500 cals over your BMR each day AT LEAST....then you need 500 cals more than THAT to gain weight. I would add about 800-1000 cals to your BMR and use that.

 

[KillahBee]

alright, made a few changes. namely:

- added chicken in with meal 1
- added chicken in with meal 4
- added cottage cheese and almonds to the pre-bed meal and milk with the shake

still need to add in more broccoli (perhaps). still not sure about pre-w/o meal. the main problem is that I wake up at 5 and go right to the gym. not much time for digestion...