Help with Bulking Diet

[jpt]

Breakfast
Oatmeal - 1/2 Cup
Whey Protein - 1 Scoop
Banana
Multivitamin
Flaxseed Oil

Lunch
Smuckers PB&J Sandwich - 1
Turkey Sandwich on Wheat - 2
Water
Fruit Salad

Pre
1 Boiled Egg
Canned Tuna
Whey Protein - 1 Scoop
Flaxseed Oil

Post
4 Boiled Egg
White Rice - 1 Cups
Whey Protein - 1 Scoop
8oz Chicken Breast w/ Veggies

Snack
Almonds

Dinner
White Rice - 2 Cups
6 Egg White
Some Sort of Meat w/ Mixed Veggies
Muscle Milk w/ Whole Milk - 2 Scoops

I will be drinking water through out the day. Also can someone look over my protein shakes setup?
I haven't calculated calories, carbs, and protein yet. Can someone give me an estimate on my intake?

Please make any adjustments or give any advice. Thanks.

you prob aren't even meeting your maintanance cals with this diet to be honest. no white rice...brown rice or wild rice are much better choices. to get 200 you should be eating over 4000 cals a day easy...use fitday...plug in the numbers...and like jkurz said post the macros

 

[Chris19145]

thanks for the advices. I'll adjust the diet and post macros. Then make any additional changes. I'll post it up in about 1hr

 

[Chris19145]

Cals Fat Carb Prot
Breakfast
Steel Cut Oats - 1 Cup
Whey Protein - 1 Scoop
Multivitamin
Flaxseed Oil
Total 610/10/107/40

Lunch
Fruit Salad
Lean Turkey on Whole Wheat - 2
Total 547/11/73/45

Pre
Steel Cut Oats - 1 Cup
Canned Tuna
Whey Protein - 1 Scoop
Flaxseed Oil
Total 804/11/107/83

Post
Brown Rice - 2 Cups
Whey Protein - 1 Scoops
8oz Chicken Breast w/ Mixed Veggies
Total 1031/12/119/107

Dinner
Brown Rice - 1 Cups
2 Whole Boiled Eggs
6oz Beef Steak w/ Mixed Veggies
Flaxseed Oil
Total 826/27/71/72

Before Bed
Muscle Milk w/ Whole Milk - 2 Scoops
Total 648/34/35/48

Final Total 4466/105/512/395


As for the muscle milk, I recently ordered 5lb of this stuff. So I can't let it go to waste.

*Keep in mind that I have about 6-7 months to reach this goal before next year football season. I will be starting 5x5 program I hope before january due to my injury.

This diet needs some adjustments and improvement, what should I add, change, or remove? I have one more question, how would my diet change on my non-workout days?

 

[Chris19145]

bump

 

[Deleted member 33117]

How many tablespoons of flax oil are you getting? I'm a bit of a fanatic about massloading EFA's for bulking, cutting and general health. Try to get 4 tablespoons a day if possible. All of the red meat and eggs in your diet combines with the n-3's in the flax will give you a nice boost in your natural testosterone production.

The updated diet looks much better. I would replace that fruit salid with a veggie salid with a very clean salid dressing (something without trans fats with an extra virgin olive oil base).

 

[JKurz1]

Carbs are WAYYYY too high......cals are wayyyyyy too high...........and return the mm before you even oopen it....thats no excuse....you can most certainly return it.

Next, look into BMR, calories expended, etc....you need no more than 3,000.....this diet is a sure fire way to get FAT!

 

[Deleted member 33117]

jkurz, agreed but he will have to gain some fluff to hit 20 lbs in 6 months, considering he is not new to training. I would say 3500-4000. He is an athelete not a bodybuilder, so keeping nice abes may not be his primary goal. He could definately stand to cut some carb calories, and I would start with the fruit salid.

 

[JKurz1]

20lbs in 6 months is a stupid and unrealistic goal UNLESS you want 3/4ths to be fat.....the body is only capable of producing .05lbs of muscle (appro) a week.......20lbs of lean mass in a year is INCREDIBLE.........and without gear or aas, very unlikely unless you have some great parents!

Now, if he's trying to be a lineman or bulk up and put on some chub....then why even have a diet outlined? Just make sure to get in a minimum of 1.5g of protein, keep fat intake realitivley low, eat good wholesome carbs......and just eat!

 

[Chris19145]

Carbs are WAYYYY too high......cals are wayyyyyy too high...........and return the mm before you even oopen it....thats no excuse....you can most certainly return it.

Next, look into BMR, calories expended, etc....you need no more than 3,000.....this diet is a sure fire way to get FAT!

I had my diet around 3000 cals and lower carbs, but someone told me that wasnt enough from the previous post... I'm taking the flaxseed oil in a form of a softgel.

Cals Fat Carb Prot
Breakfast
Steel Cut Oats - 1 Cup
Whey Protein - 1 Scoop
Multivitamin
Flaxseed Oil
Total 610/10/107/40

Lunch
Veggie Salad (no dressing)
Lean Turkey on Whole Wheat - 2
Total 500/11/60/45

Pre
Steel Cut Oats - 1/2 Cup
Canned Tuna
Whey Protein - 1 Scoop
Flaxseed Oil
Total 564/7/55/75

Post
Brown Rice - 1 Cups
Whey Protein - 1 Scoops
8oz Chicken Breast w/ Mixed Veggies
Total 759/11/61/100

Dinner
Brown Rice - 1 Cups
2 Whole Boiled Eggs
6oz Beef Steak w/ Mixed Veggies
Flaxseed Oil
Whole Milk - 16fl oz
Total 1072/43/82/86

Final Total 3505/82/365/346


I will also return the muscle milk and get 100% Casein Protein correct? Now please make any more adjustments, add, change or remove..

 

[BiggT]

What are your goals? You said you play football, what position? If bodyfat isn't a big concern and you want to up your strength and pile on some bodyweight, then don't make this so complicated. Like JKurz said, get around a minimum of 1.5 grams per lb of bodyweight in protein, then fill the void with whatever the hell you want to hit caloric excess.