New here.. need advice

[Benji888]

Hi guys i need some help with my diet plan. I am 5'6 and weigh about 160 pounds. I worked out for 10 months before quiting for half a year. I am looking to hopefully get back to where i was half the time from following a better diet plan.

My goal is to clean bulk and lose the extra fat i gained.


My current diet looks like this

Oatmeal - Calories 120, Fat 2g, Carb 21g, Protien 4g
Grapes(18) - Calories 36
eggs(2) - Calories 154, Fat 10g, Carb 2g, Protien 12g

Chicken Breast - Calories 300, Fat 5g, Protien 40g
Brown Rice(cup) - Calories 215, Fat 1.8g, Carbs 44.8, Protien 5
Pear - Calories 51, Fat 0.6, Carbs 13, Protien 0.6

---WORKOUT---

Whey(2) - Calories 171, fat 0.5g, Protien 40g

Tuna(2) - Calories 120, fat 1g, Protien 30g
Wheat Bread(2) -Calories 170, fat 2g, Carb 32g, Protien 7g
Grapes(18) - Calories 36

Whey(1) - Calories 85.5, fat 0.25g, Protien 20g

Chicken Breast - Calories 300, Fat 5g, Protien 40g

Vegetable Soup - Calories 82, Fat 1.9g, Carbs 13.1g, Protien 3g

Natty PB(1)- Calories 90, Fat 8g, Carbs 3g, Protien 4g
Milk - Calories 110, Fat 2.5g, Carbs 12g, Protien 9g

Total - Calories 2040.5, Fat 52.95, Carbs 140.9, Protien 214.6
Fat - 12.96% Carbs - 34.49%, Protien - 52.54%

I am currently gaining 2040 calories a day.. do i need more food to gain weight?.. It looks like i need more fat.. what do you recommend?

My workout program looks like this

Mondays - Chest
Tuesdays - Shoulders
Wed - Legs
Thurs - Arms
Fri - Back

Also i lost about 20 pounds in strenght on each excercise.. how long do you think it will take to regain back too my regular form?

Thank you

 

[poysyn]

2,000 calories is definitely a cut diet rather then a bulk, I would take it to at least 2,700 and experiment from there..you'll probably need at least 3,000 to start seeing some real gains - and 3,000 calories of clean food is definitely possible and should gain clean for your size.

Also, I'd add some dextrose/maltodextrin in with your pwo shake on workout days.

In addition, I'd also recommend going to a 5x5 or 3x5 (weight training board has these programs stickied in one of the threads) and lift only 3x per week in order to get your body more rest - I've seen the most progress from bulks when only lifting 2 or 3x per week, as rest is seemingly overlooked by many..

Focus on the push, squat, pulls

 

[Benji888]

2,000 calories is definitely a cut diet rather then a bulk, I would take it to at least 2,700 and experiment from there..you'll probably need at least 3,000 to start seeing some real gains - and 3,000 calories of clean food is definitely possible and should gain clean for your size.

Also, I'd add some dextrose/maltodextrin in with your pwo shake on workout days.

In addition, I'd also recommend going to a 5x5 or 3x5 (weight training board has these programs stickied in one of the threads) and lift only 3x per week in order to get your body more rest - I've seen the most progress from bulks when only lifting 2 or 3x per week, as rest is seemingly overlooked by many..

Focus on the push, squat, pulls

Thanks for the great advice.. do you know where i can purchase dextrose/maltodextrin ?

and should i even bother doing cardio while bulking? i have some fat on my stomach thats about it..

 

[Sim882]

I think your ratios are are wrong on this diet - protein intake is fine, but up your fats and carbs to get to the 3000 calories.

For fats, just add fish oil tablets, or use flaxseed oil, or eat salmon.

For carbs, there are many worthwhile choices (more oatmeal, sweetpoatoes/yams, sweet corn, veggies generally).

Also, breakfast contains insufficient protein - add a glass of skim milk, or 3 more egg whites

As for cardio, doing 20 minutes to 1/2 an hour 3 times a week is not going to limit your gains overly and will keep you for fit for when you want to cut and will need to up your cardio