My clean bulk diet..Please critique!!

[Fadi]

Hey guys..what do you think of this meal plan? I want to bulk, but keep my bf at about 10%. I am right now 5'8, 170 lbs, ~10%. Would like to get to about 180 with same bf%. What do you think? And if you would to change something, what would it be?

Meal #1: 4 egg whites, 1 whole egg, protein shake (with water- 2 scoops of Isopure protein)

Meal #2: 6 oz. Chicken breast(cooked with extra virgin olive oil) with 1/2 cup of mixed veggies, 1/4 cup of rice

Meal #3: 8 oz 90% Lean ground sirloin with 1/2 cup of corn, 1/4 cup of rice

Meal #4: Turkey Sandwich (1 piece of whole wheat, 3 slices of turkey, 1 tbs. of mayo, and a piece of lettuce)

Workout

Meal #5: 8 oz chicken breast (Cooked in extra virgin olive oil), 1/4 cup of rice, 1/2 cup of veggies

Meal #6: Protein shake (same as above), 1 cup of mixed fruits

Meal #7: 1 can of tuna (with water, not the veg. oil kind) w/1 tbs. of mayo

10 g of Glutamine before bed



This is the order that i found to be best. Most of the carbs come in the day before the workout, and mainly all protein and some carbs after the workout.

I hope to get some opinions from the vets or anyone that knows about diet. Thanks

 

[Fadi]

 

[Cardinal234]

I don't think you're eating enough by far. Why no carbs with breakfast?

 

[Fadi]

I don't think you're eating enough by far. Why no carbs with breakfast?

Meal #1 and meal #7 are the only meals with minimal carbs ( i am getting carbs from protein shake) every other meal does have carbs.

What would you change/add/recommend??

 

[Fadi]

I don't think you're eating enough by far. Why no carbs with breakfast?

Altered it a bit..better??

Meal #1: 4 egg whites, 1 whole egg, bowl of oatmeal, multivitamin.

Meal #2: protein shake (with water- 2 scoops of Isopure protein)

Meal #3: 6 oz. Chicken breast(cooked with extra virgin olive oil) with 1/2 cup of mixed veggies, 1/4 cup of rice

Meal #4: 8 oz 90% Lean ground sirloin with 1/4 cup of rice, 1/2 cup of corn

Meal #5: Turkey Sandwich (1 piece of whole wheat, 3 slices of turkey, 1 tbs. of mayo, and a piece of lettuce)

Workout

Meal #6: 8 oz chicken breast (Cooked in extra virgin olive oil), 1/4 cup of rice, bowl of salad (cucumbers, olive oil, tomatoes)

Meal #7: Protein shake (same as above), 1 cup of mixed fruits

Meal #8: 1 can of tuna (with water, not the veg. oil kind) w/1 tbs. of mayo

10 G of glutamine before bed

 

[Cardinal234]

I still don't understand why you're limiting yourself...one piece of bread with a sandwich?? Also, I wouldn't count the calories from lettuce or whatever...you have to eat a shitload of lettuce to get any substantial calories.

 

[Fadi]

I still don't understand why you're limiting yourself...one piece of bread with a sandwich?? Also, I wouldn't count the calories from lettuce or whatever...you have to eat a shitload of lettuce to get any substantial calories.

Ok, I altered it a bit more...Now, here is what I ask of you, please. If the one below is not good enough, can you recommend something that way the diet becomes good enough?? A lot of people are saying "It isnt good enough" but that doesn't help as I am not sure what exactly to do to make it good enough. So, can you tell me where to add or subtract something?? Thanks, appreciate it.

Meal #1: 4 egg whites, 1 whole egg, bowl of oatmeal, multivitamin.

Meal #2: protein shake (with water- 2 scoops of Isopure protein)

Meal #3: 6 oz. Chicken breast(cooked with extra virgin olive oil) with 1/2 cup of mixed veggies, 1/2 cup of rice

Meal #4: 8 oz 90% Lean ground sirloin with 1/2 cup of rice, 1/2 cup of corn

Meal #5: Turkey Sandwich (1 piece of whole wheat, 3 slices of turkey, 1 tbs. of mayo, 2 slices of baby sliced swiss cheese, and a piece of lettuce)

Workout

Meal #6: 8 oz chicken breast (Cooked in extra virgin olive oil), 1/2 cup of rice, bowl of salad (cucumbers, olive oil, tomatoes)

Meal #7: Protein shake (same as above), 1 cup of mixed fruits, 2 Tbsp Natural Peanut Butter

Meal #8: 2 cans of tuna (with water, not the veg. oil kind) w/1 tbs. of mayo, veggies

 

[dr0832]

Meal 1 should be something like 8 egg whites and 2 whole eggs because egg whites only have 3.5g of protein per each one which meals you would not be getting enough protein. Meal 2 should have some carbs in it. Instead of 1/2 cup of rice eat 1 cup of rice at each meal, or substitute wheat pasta or some other complex carbs. Eating salads or anything fibrous thats just gonna fill you up but isn't very calorie dense is not a good idea when it comes to bulking because you will get full and won't be able to handle the rest of the mass quantities of food you need to eat to grow. I would just forget the vegetables such as corn and just add more the complex carbs. You should have at least 60g of carbs with each meal as well as 40g of protein except for your last meal which should be just protein and healthy fat (nuts, olive, flax,fish, canola oil, etc). If you don't do this you won't get in enough calories without eating a large amount of fat, which is counter poroductive to "clean" bulking. Forget the mayo and instead either try ketchup or salsa or lemon pepper spice in your tuna. Mayo is pretty bad if your trying to eat clean and not gain any fat when bulking. Instead eat a handle full of nuts with your last meal (walnuts, almonds, etc.) You don't really need vegi's at your last meal unless your just trying to fill yourself up. To add carbs to your second meal throw some oats in your protein shake. I hope this helps a bit. You really need to do the math and calculate to the toal calories your body needs to grow, and then tailor your diet to this number.