My Bulking Diet-Please critique

[HarmsWayBC]

I'm finally done cutting (a process that lasted 2 years! and got me from 247 lbs to 160 lbs at about 8% body fat)...now I'm going to start bulking and adding some mass...here's my diet....please critque:

Meal 1: Kcals/carbs/protein
1.5 cups of Kashi Cereal 240/16/58
8 oz. Skim Milk 90/8/14
Protein Shake 230/40/6

Meal 2:
Met RX Bar 340/27/50

Meal 3 (Post-Workout):
1.5 cups of Kashi Cereal 240/16/58
8 oz. Skim Milk 90/8/14
Protein Shake 230/40/6
16 oz. Powerade 140/0/38

Meal 4:
Whole Wheat Bagel 280/12/57

Meal 5:
6 oz. Chicken Breast 365/50/0
4 oz. Whole What Pasta 380/12/82
2 cups Brocolli 50/0/8
1/2 cup tomato sauce 60/0/13

Meal 6:
1 cup of Oatmeal 300/10/57
1/2 an apple 60/0/15

Totals: 3100 kcals, 239 g Protein, 476 g Carbs
(also, 50 g of Fiber)

Sometimes I go higher in cals, maybe 3350 but never more.....sometimes as much as 265 g of protein.....the diet above is usually the bare minimum...my cals are usually 3200 because of a cup of coffee or something or an extra ounce of pasta or chicken...

I am currently 165 after about 2 weeks....i have had no increase on my caliper measuremenets or my waist measurements, but my abs seem to be much less defined....i imagine this is water weight (as are most of the 5 pounds or so i have gained after carb depleting)...after a carb-up/refeed day my weight would always go up to 163-164 during my last few weeks of dieting, so I think the weight I have gained is mostly water....but damn i feel better....i wasn't as strong as i had hoped the first week of bulking, but i think this week i should be full and hydrated enough to really move some serious weight finally......is 1 lb. or 1/2 lb a good goal from here on out? I really want to avoid fat gain as much as possible since i'm more interested in strength than size....i want get my 375 bench back and then hit the 405 barrier at a sub-200 lb. bodyweight!

Any help would be great...thanks

 

[diamonddiceclay]

protein should be higher than carbs-I weigh almost what you weigh and I eat 350g protein a day and 100-175 carbs-I'm bulking now-protein is very important when bulking

 

[Steelheart]

1.5 cups of Kashi Cereal


what is this?


53 grams of protein?!

 

[=w=]

My Kashi is 90cal/(3/4 cup) w/:
18 Carbs
1 Fat
3 Protein

 

[Steelheart]

Meal 1: Kcals/carbs/protein
1.5 cups of Kashi Cereal 240/16/58


Maybe he has it mixed up?

I would love to find a breakfast cereal that is high prot low carbs...

vector says its a meal replacement... but it sucks.. Taste good though.

 

[shaft]

i think he got the protein and carbs mixed up. why would you buy a protein shake that only had 6 grams of protein and 40 carbs...

 

[Primal X]

Not to be a dick, but your diet isa all fucked up dude. Do yourself a favor and atleast try to adhere to me changes:

Meal 1: Kcals/carbs/protein
1.5 cups of Kashi Cereal 240/16/58
8 oz. Skim Milk 90/8/14
Protein Shake 230/40/6

*drop that refined Kashi bullshit. Refined, prcessed cereal is one of the worst carb sources one could choose for an energy source, especially when your trying to use carbs as energy instead of valuable protein. Switch to 1 cup of oats.

Meal 2:
Met RX Bar 340/27/50

*I know about those sugar-laden Met-Rx food bars, half of those 50 carbs are sugar, and the protein is mostly soy. Trash it. Whole food would be a better choice, but if a bar is all you can get, eat a Nitro-Tech bar.

Meal 3 (Post-Workout):
1.5 cups of Kashi Cereal 240/16/58
8 oz. Skim Milk 90/8/14
Protein Shake 230/40/6
16 oz. Powerade 140/0/38

*I like this meal. The refined carbs in that kashi will refill glycogen stores and spike your insulin like hell. I prefer dextrose after weights, but if this is all you got, it will do.

Meal 4:
Whole Wheat Bagel 280/12/57

*What the fuck kind of pansy ass meal is this? Just a carb source? What this will do is spike your insulin for NO reason. If you eat carbs, eat protein. Simple. Carbs open muscle cells so the protein can get it and rebuild. Just eating this will lead to fat tissue deposits. Add 4-6oz. of meat.

Meal 5:
6 oz. Chicken Breast 365/50/0
4 oz. Whole What Pasta 380/12/82
2 cups Brocolli 50/0/8
1/2 cup tomato sauce 60/0/13

*Looks good.

Meal 6:
1 cup of Oatmeal 300/10/57
1/2 an apple 60/0/15

*Wheres the fucking meat? Again, spiking your insulin for no reason. Add 4-6oz. of meat.

Totals: 3100 kcals, 239 g Protein, 476 g Carbs
(also, 50 g of Fiber)
*If your hell bent on staying at this amount of calories, drop carbs, do make up for the added protein. Oh yeah, wheres the EFA's??

 

[abrocketsfan]

this is a classic case of a person getting his bodyfat down and fearing that he will get fat again if he eats fats.

dude, 1/2 an apple during bulking? You gotta spike the calories to about 3800. Also, add some flax oil and almonds to your diet. If you want to eat a cereal in the morning, eat Grape Nuts or All Bran or something. Also, you have no cottage cheese in your diet.

Flax oil, cottage cheese, lean beef, and those types of things are key in a bulking diet, and I would try to add them in. Also good are pasta after teh workout, peanut butter, chicken, eggs, and so forth.

Try eating grape nuts with cottage cheese (1:1 ratio) instead of kashi in milk. It tastes pretty good and it's a lot better.

 

[=w=]

abrocketsfan:
First of all Grape nuts are not better then Kashi as far as eating clean.
Primal:
True met-rx bars are primaly made up with cheap sugars but the protein in them is not mostly soy, read the label

 

[HarmsWayBC]

Yeah....EFA's needed to be added to my diet.....i think i should up the calories a bit too.....i haven't put on much weight....just some water.....so far i have had no increase in my caliper measurements too....my ab measurement is still 7 mm....though the water retention is noticable.....

I think i'll add EFA's and kick up the cals to 3500 and see what happens....then up it to 3750 in a couple of weeks.....and so on until i start to get too fat too fast.....as for the high carbs....i am true believer that they are important.....1.5 g of Protein per lb. of body weight is planety to grow on......i know some people feel otherwise, but that is against the consensus from my experience....

I find my metabolism is similar to Nasser El Sonbaty....on his website, www.hugenasserelsonbaty.com, he states that in the off-season his diet is 80% carbs.....high carbs allow some people to go heavy on the weights and as long as you aren't eating too much simple sugars, you can manage your insulin to be muscle friendly....this has been my experience....

What is key for me is that my carbs are clean ones like whole wheat pasta, oatmeal, kashi (a high fiber cereal) and simple sugars for post-workout (like Powerade with whey, and Met-rx Bars).....