Please check out my bulking diet

[thefreakIA]

Tell me what you think. What ways can I improve this diet? I am 21yrs 5ft 11in 180lbs. I want to gain mass and I know some fat will come with it.Thanks in advance.

meal 1 6:30 A.M.
1 cup oatmeal
1 scoop protein powder
1 cup frozen fruit
1 plain bagel
1 tbln olive oil
1 cup frozen broccoli

meal 2 9:00 A.M.
1 cup white rice
1 cup brown rice
1 can tuna in water (drain water) 6oz
1 glass skim milk

meal 3 11:30 A.M.
1 cup oatmeal
1 plain bagel
1 tblsn olive oil
1 cup frozen broccoli
1 multi vitamin

meal 4 2:00 P.M.
8 oz of lean chicken or beef
handful of almonds
glass of milk
gain shake (protein powder, 1 tablespoon PB, 1 teaspoon choc or strawberry syrup, skim milk

Meal 5 4:30 P.M.
1 cup oatmeal
1 scoop protein powder
1 cup frozen fruit
1 plain bagel
1 tbln olive oil
1 cup frozen broccoli

Meal 6 7:00 P.M.
glass of milk
1 cup of broccoli or other green vegetable
1 cup frozen fruit
multi vitamin

meal 7 9:30 P.M.
1 cup white rice
1 cup brown rice
1 can tuna in water (drain water)
1 glass skim milk

2 am. Protein shake
protein powder in water
glutamine pill

1-2 gallons of water/day

Totals:

calories:4370
carbs: 670g (61%)
protein: 266g (24%)
sodium: 3370mg
sugar:74
poly: 4.5
mono: 10

 

[Agent Dana Scully]

meal 3 and 6 have no protein, add something there, chicken, steak, turkey

Why 2 different types of rices?

 

[thefreakIA]

I need to switch the whites for when I wake up and after lifting (simple carbs).

White: simple
Brown: complex

thanks for pointing out the protein, I will throw a shake in for each meal. My total protein intake right now is 266g so I should be fine there.

 

[JKurz1]

fats prebed

 

[jpt]

i would add whole foods instead of shakes bro...your already drinking 2 shakes which is one more then you should have...just a personal opinion...i've seen much better gains from eating whole foods...only pwo shakes if any for me. also would like you to throw some anpb in there for some healthy fats as your last meal....

74g of sugar is alot! gaining lean mass is easier said then done by i would try and do it with well balanced meals....just make sure your cals are in surplus so you keep gaining....

also i would count your protein....not sure how you came up with 266g...unless 1 scoop of whey equals like 50g. go to fitday.com and plug your foods in to be accurate

good luck...keep us updated!

 

[thefreakIA]

Thanks for the comments. I will throw fruit, protein, and skim milk in the blender for a shake in the morning that way I am cutting out the unecessary sugar, keeping the vitamins, and having the sugar in the morning is best. The protein adds up, without adding protein powder in on fitday it came out to 278g. I think 4300 quality calories should help me gain. One of the most important things I have learned is that weight gain (or loss) will not come in a linear fashion.

Thanks again,

I will keep you updated.

 

[Lifterforlife]

Just make it easy on yourself....don't allow yourself to become hungry. Eat good food for meals, snack well, train hard, get adequate rest. You will gain.

Most folks have a hard time with a super time structured diet. If you can do it, fine. But if not, don't make yourself crazy.

That is, life gets in the way. If you have to wait 5 hrs. instead of 3 to eat, is it really going to be a big difference? In most mixed meals(which is what we normally eat, do you really think the last meal is totally digested in 3 hrs anyway)?

 

[solarclimax]

4370 calories @ 180 lbs, seems like most of what you gain from this is going to be fat, (unless your juicing) if i was you i would go 500 cals above maintenance.

 

[solarclimax]

This is maintenance for me and i weigh 225

(P) = Protein... (C) = Carbohydrates... (F) = Fat... (Cals) = Calories

12:00 AM
2 whole eggs
4 egg whites
Oats, 80g
Black coffee
(P) 36.2 (C) 49.32 (F) 19.2 (Cals) 604.4

2:00PM
Tuna, can 100g
Whey with water 30g
Omega 3-6-9 Suplement
Multi -Vits
Banana
(P) 59 (C) 41.1 (F) 10.5 (Cals) 489.5

4:00PM
1x Chicken breast
Brown rice 50g
Peas, sweetcorn, carots, green beans 50g
Strawberries 200g
(P) 32.3 (C) 54.3 (F) 3.45 (Cals) 553

6:00PM
Steak average 250g
Brown rice 50g
Peas, sweetcorn, carots, green beans 50g
Apple
(P) 74 (C) 53 (F) 16 (Cals) 567

8:00PM
Whey with water 30g
(P) 27.3 (C) 0 (F) 0 (Cals) 127

10:00PM
Salmon 100g
Red pepper 50g
Coliflower 50g
Broccoli 50g
(P) 28.15 (C) 4.9 (F) 14.1 (Cals) 335.5

12:00PM
Low fat cottage cheese 125g
Whey 30g with 1 pint semi skimmed milk
14g flax seed oil
(P) 43.1 (C) 6.75 (F) 22.95 (Cals) 242

Total.. (P) 308.65 (C) 209.37 (F) 85.59 (cals) 3019

I know i shouldn't sleep around 12 hours a day but i'm lazy.

 

[Bretmj1]

ThefreakIA - Seems to me like your diet consists of a bit more carbohydrates then needed. Those carbs will help add some Glu to your system which will make your muscles look more full, but with that, you will for sure get a little fat gain. To disguise some of that fat, up your protein intake! Also, cut down your bagel intake and add in whole grain white or wheat bread or even noodles/tortillas, whole grains are where it's at, they provide better nutrients and dietary fiber! Eat more vegis too, there should be about 4oz of vegis incorporated into eat meal. My diet is nearly 50%(c) 40%(p) 10%(f), and I havent noticed any fat gains, only lean muscle mass. Hope this helps!