Shit 3000+ Cals, I need more Carbs/Fat Where to throw in??

[mm107]

Stats:
6'0
19yrs old
BF = 13-14% right now (bulker)
Training = Gym, Daily. KILL THAT SHIT ADMINISTATION. Going heavy at the gym. I can feel strenght improving. I can also see results in the mirror.
No Cardio after GYM, only cardio 2-3x week (with the wifey to keep my heart healthy) Plus it will be easier to incorporate cardio into my cutting routine in the future.

MEAL #1 8:15

Go Lean Crunch
Cals Fat Carb Prot
140 1 30 13

Milk, reduced fat, fluid, 2% milkfat, with added nonfat milk solids and vitamin A
Cals Fat Carb Prot
125 5 12 9

Milk, reduced fat, fluid, 2% milkfat, with added nonfat milk solids and vitamin A
Cals Fat Carb Prot
125 5 12 9

On 100% Whey
Cals Fat Carb Prot
120 1 3 24

Omega 3 Fish Oil
Cals Fat Carb Prot
120 14 0 0

MEAL #2 10:30

Tuna Fish Sandwich
Cals Fat Carb Prot
280 4 23 39

Tuna Fish In Can No Bread
Cals Fat Carb Prot
150 1 0 32

Meal #3 12:30-1:00
( 2 Cans on 2 Pieces of Whole Wheat )
Tuna Fish Sandwich
Cals Fat Carb Prot
280 4 23 39

Tuna Fish In Can No Bread
Cals Fat Carb Prot
150 1 0 32

Meal #4 (This is my Last Meal before Working out, This is why for the Higer Amount of Carbs

Tyson Chicken Breast
Cals Fat Carb Prot
220 5 2 40

Rice, brown, long-grain, cooked
Cals Fat Carb Prot
216 2 45 5



PreWorkout Shake

On 100% Whey
Cals Fat Carb Prot
120 1 3 24

Maltrodextrin Scoop
Cals Fat Carb Prot
120 0 30 0

Post Workout Shake

On 100% Whey
Cals Fat Carb Prot
120 1 3 24

Maltrodextrin Scoop
Cals Fat Carb Prot
120 0 30 0

Meal #5
(Dinner)
Tyson Chicken Breast
Cals Fat Carb Prot
440 10 4 80

Meal #6 (Bedtime Shake)

On 100% Whey

Cals Fat Carb Prot
120 1 3 24

Smuckers all Natural Penut Butter

Cals Fat Carb Prot
210 16 6 8

Milk, nonfat, fluid, with added nonfat milk solids and vitamin A (fat free or skim)

Cals Fat Carb Prot
90 1 12 9

The Diet Doesn’t include the Veggies I Eat w/ Dinner. I usually have Broccoli w/ Cheese or Spinach/Greenbeans, Corn, ETC.

The Actual Ratios Are:
Total: 3027
Fat: 70 628 22%
Sat: 23 203 7%
Poly: 3 27 1%
Mono: 4 32 1%
Carbs: 208 748 26%
Fiber: 22 0 0%
Protein: 385 1539 53%
Alcohol: 0 0 0%

Im trying to get my ratios at 40/30/30. Almost, But not quite there.
Now, I know I have to throw more FAT in there and some more carbs, but WHERE!? Im so fucking Full its hard to eat all this food. I slowly got up here so i gave my body time to adjust.

Now this is "FITDAY" Calculations. The numbers can vary depending on sauce/falvoring, etc. So im probably intaking 2900-3300 Cals Daily.

Im currently Bulking Right now

 

[mm107]

bump i got eat today fellas/Ladies!

wheres my savior bunny!?! lol

 

[*Bunny*]

LOL dayyum boy. I feel FULL for you.

Slow progression is fabulous. You did it right, now you have to feel FULL anyway b/c this is your goal.

What about almonds or walnuts somewhere in there to get fat up?
I.E. 2 oz raw almonds ~ Calories 320, Total Fat 28g, Carbohydrate 12g, Protein 12g
Or Extra Virgin Olive oil for that chicken in M 5? EVOO = 120 cals 14 g Fat per tbsp.

You can probably add a sweet potato or another carb source in M5 to get in more carbs (all you're eating is Just the Chicken?)

Since you're bulking I wouldn't worry too much about particular issues with food combining (i.e. fat-carbs same meal)

Your bulk looks pretty clean. Great job! Sorry if this sounds rushed, I'd like your feedback first.

 

[Sassy69]

Blah - all those pre- & post workout shakes. LOL! I'm not used to eating that much. But I'm w/ bunny - variety of carbs is nice - for ex sweet potato or regular potato is better than 2 pieces of whole wheat bread. But you aren't in a cutting diet I guess. More fats - almonds e.g w/ Meal 3 might be good.

Is it necessary that you get to 40/30/30? I might suggest some red meat in there too. TUna in the can - just a note - there is that nagging issue w/ mercury in the canned tuna. If you eat this every day, you might look at some alternatives or just substitute chicken for tuna & make sure you are able to keep the fats going. YOu can also do a tbsp of flax seed oil (e.g. Udo's Choice - a good solid all around EFA source - look at your local nutrition store) for fat source as well. I can't eat the stuff plain so I often put it into a salad w/ chicken or tuna as the "oil" in "vinegar & oil".

 

[*Bunny*]

I'm w/ bunny -.

Thanks GF!

 

[JKurz1]

what is 2 ounces? 20? 30? I eat them in a pro/carb meal (#2) and right before bed in my cc shake.

 

[*Bunny*]

what is 2 ounces? 20? 30? I eat them in a pro/carb meal (#2) and right before bed in my cc shake.

2 oz varies with the Almond. The Blue Diamond Raw almonds I have say 28 pieces for 1 serving = 1 oz ...

 

[JKurz1]

GEEZ! I usually have 5 shelled peanuts and 10 almonds, which is like 10 of each (2 nuts in a shell, right? What is that, like 10g of fat?

 

[JKurz1]

GEEZ! I usually have 5 shelled peanuts and 10 almonds, which is like 10 of each (2 nuts in a shell, right? What is that, like 10g of fat?

 

[mm107]

Thanks guys for the advice, yea that diet is an "example for say". M1-4 usually are the same, since i work, its easy to get those meals in.


Bunny,
Funny how u said how abou extra virgin olive oil in meal 5. i actually put it on the chicken and grilled it w/ ms dash. for added fats.

Def going to get a nice carb source in M5 then too, since most i eat is a broccoli w/ cheese or greenbeams/spinach etc, no actaul "grain" carbs.

I think if i throw in a sweet potato in m5. and add some olive oil in m5 as well i think i should be nice where i want to be, since my damn protein is high im good.

And if i havnt / or not going to add the olive oil ill go by sassy's advice and have a handfull of nuts/almonds in m3.

Thanks for all the Tip gals/guys really appreciate it! Just wanted to post and see if it got criticized, etc.

Good advice here.

BY THE WAY, i had a personal best day at the gym.
Bench jumped up, 200lbs 1 Rep! WHOAAAA!

oh and
You must spread some Karma around before giving it to *Bunny* again.
Sassy i got ya!