My bulking diet - Please comment

[Curt_2004]

Well I finally got around to finishing an outline for a bulking diet today, something I've been meaning to do for a while. I'm 5'9" and about 145 lbs.

Breakfast – 10:00 am
1 cup oats, 4 egg whites, 2 whole eggs
16 g fat, 65g carbs, 38g protein – 556 cals

Lunch – 12:00 pm
½ chicken breast, 1 can tuna
5 g fat, 0g carbs, 69g protein – 321 cals

Early Afternoon Meal – 1:30 pm
½ chicken breast, 1 can tuna
5 g fat, 0g carbs, 69g protein – 321 cals

Afternoon Meal – 3:00pm
½ chicken breast, 1 sweet potato
4g fat, 37g carbs, 29g protein – 300 cals

WORKOUT - 4:00pm – 5:00pm

Post-Workout Shake – 5:00pm:
-1 Cup 1% Milk
-1/2 Cup Low Fat Cottage Cheese
-1/2 Cup Low Fat Yogurt
-1/3 Cup Oats
-2 Scoops Whey
12g fat, 56g carbs, 77g protein – 640 cals

Post-Workout Meal – 7:00 pm:
½ cup oats, 4 egg whites, ½ chicken breast, 2 slices of fat free cheese
6g fat, 37g carbs, 57g protein – 430 cals

Night Meal – 9:00 pm:
1 cup low fat cottage cheese
2g fat, 5g carbs, 28g protein – 150 cals

Totals – 50g fat, 200g carbs, 367g protein – 2718 calories

I plan on subsituting the chicken breasts with other meats, such as turkey, fish and steak for variation. I plan on doing the same with several other items on the list, while still basically maintaining the same caloric ratio. On non-lifting days I'll substitute the shake for another small meal.

I have a couple of questions. Is my post-workout shake alright? I've read that it's best not to mix whey protein with other proteins because it will not absorb as quickly. Also, should I add some dextrose to my post workout shake? How much? Are the calories well distributed (enough carbs in the morning/post-workout, for example)? Is flax oil necessary and if so, how much and when should I be taking it? Can olive oil be used as a substitute? Any other pointers?

 

[KillahBee]

The one thing that jumps out at me is the PWO shake. I say drop the milk and cc and yogurt and add in 55-75 grams of dextrose w/ the 2 scoops of whey and water. PWO you want fast digesting carbs to replenish, not slow digesting carbs and fats (i.e. milk and cc).

 

[jd_uk]

Bump...I'd be interested in some more responses to this too as I'd like to do the same sort of diet.

 

[Curt_2004]

This is an updated, but possibly not finalized, version of my diet. I took some advice that I got from another forum (fortifiediron) and modified my diet accordingly.

Wake n’ Shake – 9:00 am
½ cup water, 1 scoop whey
2g fat, 6g carbs, 22g protein

Breakfast – 10:00 am
1/3 cup oats, 1 cup skim milk, 2 slices whole-wheat bread, 4 slices fat free cheese
6g fat, 68g carbs, 38g protein

Lunch – 12:00 pm
½ chicken breast, 1 cup mixed vegetables, ½ cup brown rice
4g fat, 49g carbs, 35g protein

Afternoon Meal – 1:30 pm
2 egg whites, 2 slices whole-wheat bread, 1.5 tbs. natural peanut butter
14g fat, 32g carbs, 20g protein

Pre-Workout Meal – 3:00pm
½ chicken breast, 1 cup mixed vegetables, 1 sweet potato
3g fat, 61g carbs, 35g protein

WORKOUT - 4:00pm – 5:00pm

Post-Workout Shake – 5:00pm:
-1 cup water
-55g dextrose
-2 scoops whey
4g fat, 67g carbs, 44g protein

Post-Workout Meal – 7:00 pm
½ can tuna, 1 cup mixed vegetables, 1 sweet potato
1g fat, 61g carbs, 29g protein

Night Meal – 9:00 pm
½ cup low fat cottage cheese, 1 tbs. flax oil
15g fat, 3g carbs, 14g protein

Totals – 49g fat, 345g carbs, 248g protein – 2813 calories