Critique my lean bulk diet please

[BStumpf619]

I am currently on a contest prep diet. 3 weeks out this sunday. I am around 200 lbs as of now. will probably step on stage around 190-195 lbs. I was just looking to get some feedback and suggestions on my lean(ish) bulking diet that i have prepared. I'l take any feed back you guys are willing to give. Thanks


Meal 1- 2 scoops whey 1 cup oatmeal 2tbs natural pb- 57 g protein, 54 g carbs 16 gram fat
Meal 2- 4 whole eggs 6 whites 1 cup oatmeal- power cake with truvia and cinnamon- 48 grams protein, 54 grams carbs, 20 grams fat
Meal 3- 8 oz. chicken serving 28 g almonds and 1 large yam- 48 grams of protein, 16 grams of fat, 45 grams carbs
Meal 4- 8 oz. ground beef 1 cup rice and ½ tbsp. evoo- 46 grams of protein, 23 grams fat, 45 gram carbs
Meal 5- PRE WORKOUT 2 scoops whey 50 grams waxy maize and 2 tbsp. natty pb- 50 grams protein, 50 gram carbs, 16 grams fat
Meal 6- PWO 2 scoops whey 50 grams waxy and 2 tbsp. natty pb- 57 grams protein, 50 gram carbs, 16 grams carbs
Meal 7- 2 cans tuna 48 g protein
Before bed- 1 scoop Casein or 1 cup low fat cottage cheese

*Add in green veggies throughout all meals
**Cheat meals preferably on back and leg days


Totals
Protein- 361 grams
Carbs- 304 grams
Fats- 107 grams


Calories
Protein Cals- 1,444
Carb Cals- 1216
Fat Cals- 963

TOTAL: 3623


% Protein= 39.85
%Carb=33.5
%Fat=26.5

 

[bluetwistedsteel67]

Too much coming from powders. 7 scoops is too big an overall percentage of your protein consumption (nearly half). More whole foods.

 

[BStumpf619]

ok thanks, so you suggest just adding in more chicken or lean meat sources then? what about the fats are they too high?

 

[bluetwistedsteel67]

ok thanks, so you suggest just adding in more chicken or lean meat sources then? what about the fats are they too high?

I think the fats are on the higher side but not too bad. Most people bulk easier with some fats in there and you need the calories. Proteins look good, carbs look good - I like the macro breakdown overall. Just add some lean ground turkey and chicken in place of some of the powders. I'd limit the powder to post workout and maybe before bed with your casein shake.
Good luck with your upcoming show too!

 

[BStumpf619]

yeah I know that whole foods are better but my thought was to use an isolate and waxy maize for quick absorbing proteins and carbs pre and post. but I will definitely look in to changing it up and see what my body responds to. and thanks can you tell im ready to put some.size back on? haha posting about an off season diet 3 weeks out

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[BStumpf619]

anyone got any other suggestions??

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[ghostrider1000]

Too much coming from powders. 7 scoops is too big an overall percentage of your protein consumption (nearly half). More whole foods.

Not so sure about this one. I agree all things being equal if you can get the same macro split (I also think your split is fine) from whole foods, well done, but I personally get about 150g of my total 300-320g protein from powder. It more practical and I get really sluggish on whole food all the time.

Just my HO.

Ghost

 

[BStumpf619]

thanks im probably gonna give this a try and alter it if needed. I've never really followed an offseason diet to the t but im gonna give it try. gonna try to stay a little leaner this time around.

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[IncredibleHoss]

I like it What's a power cake??

 

[BStumpf619]

its just your eggs oats a couple packet of truvia and cinnamon all mixed in a bowl or blender then you cook it up on a skillet like you would a pancake. then sometimes ill make a frosting out of protein powder and frost them. and in the offseason I will use sugar free syrup and some natural peanut butter in top. I enjoy them a lot. give it a try

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