Hows my bulk looking?

[thajeepster]

How does this look, im about 5-10 150lbs trying to gain lean mass. I dont cheat, however I do drink diet soda and lots of coffee. I also chew alot of sf gum... ( it says 5 cals a peice... seems too nitpicky to me). Any advice would be helpful. please take into account im a small guy, i cant eat that much. Plus alot of these meals are at work.

Ill attach some pics.

Breakfast 6:30 am

4 white 2 whole egg omelet w/ 120g mushrooms
60g oat bran
30g Rolled Oats
2 fish oil cap

Mid morning/PRE workout 9:30-10:00

2 slices ezekial Bread
1 pouch tuna
1 tbsp ff mayo
veggies
1 apple or pear

Post workout 12:00

1 scoop ON whey
1 cup frozen fruit
40g Rolled Oats

Lunch 13:00

same as 9:30 meal
2 fish oil cap

Dinner 16:00-16:30

5 oz chicken or turkey breast
3 servings frozen veggies
3/4 cup brown rice or 60g oat bran

Snack 19:30

Salad w/ 4 oz Grilled chicken or 1 Pouch tuna
2 fish oil caps

Pre Bed 10:30

1.5 cup FF Cottage Cheese
1 tbsp natty pb

Totals 2505 cals 293g carbs (231g net minus fiber) 250g protein 50g fat

*note, i use a lot of condiments ie mustard/ sf syrup/ sf gelatin/ salsa/ marinades etc. This may increase my daily cals another 100 or so.

 

[|D_J^B_J|]

Firstly, you aren't eating nearly enough. You need a calorie surplus to gain LBM! I'm not sure what your BF% is, but at your weight you should be getting in AT LEAST 3000+ cals a day for LBM gain, probably even more.

Since there are 4 calories in 1g of carbs and protein and 9 calories in 1g of fat, your current macros are 42/39/19 (P/C/F). It is true that you need a large amount of protein for muscle growth, but 42% is generally around the amount people try to consume when trying to shed BF and preserve LBM. Also, your carbs are far too low, so I'd suggest lowering protein to 30% and increasing carbs to around 50%. I'm bulking atm and doing quite well with approximately 30/50/20 (P/C/F). Once you're happy with the amount of muscle mass you gain and you begin to try to shed BF while preserving your new muscle, you can gradually increase your protein and fats while lowering your carbs and overall calories.

Another suggestion I'd make is to mix a combination of dextrose/maltodextrin with the whey for your PWO shake and nix the fruit and oatmeal. At this time, you need fast acting carbs to release a large amount of insulin and shuttle the whey protein into your muscles to replenish muscle glycogen lost from your workout.

Other than that, everything looks okay. Carb sources are good, protein sources are good, fat sources are good (EFAs), and it's good to see you're eating your veggies.

 

[pintoca]

What is that thing you are holding in your hand??? looks N A S T Y !!!!

Agree with DJ, post your BF so that a proper calculation can be made. 150lbs and 5'10 hint at an Ecto build... If you are a hardgainer you may need to eat more than usual...

 

[thajeepster]

lol...wrong pics... im an idiot.. those are my homeade bars.