thoughts on my new clean bulk diet

[weezyfbaby]

5'10'' 152lbs around 12-16% BF, i am basically pretty weak

bench max: 155
overhead press: 100
squat: 275

those are most recent maxs, but they were done while on low carb. diet so they are probably lower my goal is to get 210lbs bench, 135 overhead and 310lbs squat off this clean bulk here is diet


meal 1: 8 egg whites 3 whole eggs, 2/3 cup oatmeal w/ some type of berry (1/2 cup of berry)

meal 2: 2 chicken breasts, some kind of veggie(1 cup) and brown rice(3/4 cup), 1 tablespoon natty pb

meal 3: PWO 2 scoops ON 100% whey w/ 2 tablespoon honey, banana

meal 4: some kind of lean meal, serving of fruit, and some more veggies

meal 5: glass of 2% milk with another meat and some more veggies, with either sweet potato or brown rice with a handful of walnuts or peanuts or almonds some type of nut

meal 6: protein , with 1/2 cup oats(lean body carb. watch has 40g protein)

meal 7: pre-bed cottage cheese w/ cinnamon, another glass of 2% milk


(IF YOU HAVE A GOOD STRENGTH GAINING LIFT PLAN LET ME KNOW PLEASE REPS WILL BE GIVEN!)

 

[Sim882]

As for training program, look at the 3x3 (beginner) or 5x5 (intermediate) programme in the training forum (they are stickies). They are essentially compound lift programmes.

Diet looks fine except PWO. Banana is an OK PWO carb (because its mainly sucrose, and medium GI), but it may be better to go for a high GI alternative (e.g., most people use dextrose and maltodextrin. Natural foods with high GI include watermelon, pumpkin, and potatoes, but these don't mix too well in milkshakes). Also honey is actually low GI, because a large part of the sugar is fructose. Fructose is metabolism through the liver first and therefore is not too useful as a PWO.

You could maybe add some omega 3 supplement (although Waltnuts contain some)

What are your calories and ratios?

5'10'' 152lbs around 12-16% BF, i am basically pretty weak

bench max: 155
overhead press: 100
squat: 275

those are most recent maxs, but they were done while on low carb. diet so they are probably lower my goal is to get 210lbs bench, 135 overhead and 310lbs squat off this clean bulk here is diet


meal 1: 8 egg whites 3 whole eggs, 2/3 cup oatmeal w/ some type of berry (1/2 cup of berry)

meal 2: 2 chicken breasts, some kind of veggie(1 cup) and brown rice(3/4 cup), 1 tablespoon natty pb

meal 3: PWO 2 scoops ON 100% whey w/ 2 tablespoon honey, banana

meal 4: some kind of lean meal, serving of fruit, and some more veggies

meal 5: glass of 2% milk with another meat and some more veggies, with either sweet potato or brown rice with a handful of walnuts or peanuts or almonds some type of nut

meal 6: protein , with 1/2 cup oats(lean body carb. watch has 40g protein)

meal 7: pre-bed cottage cheese w/ cinnamon, another glass of 2% milk


(IF YOU HAVE A GOOD STRENGTH GAINING LIFT PLAN LET ME KNOW PLEASE REPS WILL BE GIVEN!)

 

[macemj]

5'10'' 152lbs around 12-16% BF, i am basically pretty weak

bench max: 155
overhead press: 100
squat: 275

(IF YOU HAVE A GOOD STRENGTH GAINING LIFT PLAN LET ME KNOW PLEASE REPS WILL BE GIVEN!)

Not even close to enough CALORIES. Go 2 GNC get muscle mass weight gain. It has something like 1800 calories/3scoops. Start with one scoop in between each of your meals. After a couple of weeks, 2 shakes in between each meal. Then finally at end of cycle you should be at 3 scoops in between each. Calories, Calories, Calories. YOU ARE 5'10 weigh 150 POUNDS!! AWFUL. Don't worry about juice until you get 5 tubs of that muscle mass done and down.

 

[weezyfbaby]

here is what i ate today and cals / macros
meal 1: 2/3 cup oatmeal 5 egg whites
meal 2: two scoops ON 100%whey 3 tablespoons honey
meal 3: 2 chicken breasts
meal 4: tuna sandwich and a FEW chips 2 glasses of milk
meal 5: 2 normal size bagels and 1 small on and on one normal was cream cheese other was egg whites
meal 6: mixed veggies and a slow digesting protein shake and a tablespoon natty pb

ok here it is 2434 cals macros are 41%protein 37%carb.21%fat

 

[macemj]

here is what i ate today and cals / macros
meal 1: 2/3 cup oatmeal 5 egg whites
meal 2: two scoops ON 100%whey 3 tablespoons honey
meal 3: 2 chicken breasts
meal 4: tuna sandwich and a FEW chips 2 glasses of milk
meal 5: 2 normal size bagels and 1 small on and on one normal was cream cheese other was egg whites
meal 6: mixed veggies and a slow digesting protein shake and a tablespoon natty pb

ok here it is 2434 cals macros are 41%protein 37%carb.21%fat

NOT enough. Unless you want to look like LITTLE weezy. 4-5k calories. Only way to do that is your above diet with the CALORIE SHAKE regimen I gave you. Trust me. Your wasting your money and time without taking in more calories than you burn off. 2400 minus what you burned in a day is shiiiiiiiit!

 

[Sim882]

here is what i ate today and cals / macros
meal 1: 2/3 cup oatmeal 5 egg whites
meal 2: two scoops ON 100%whey 3 tablespoons honey
meal 3: 2 chicken breasts
meal 4: tuna sandwich and a FEW chips 2 glasses of milk
meal 5: 2 normal size bagels and 1 small on and on one normal was cream cheese other was egg whites
meal 6: mixed veggies and a slow digesting protein shake and a tablespoon natty pb

ok here it is 2434 cals macros are 41%protein 37%carb.21%fat

Your ratios are within acceptable boundaries, but calories here are low.

I'm guessing your BMR is about 1700-1800 calories. Try using the Harris Benedict equation.

If you were to do no cardio, weight train 3 times per week with a sedentary job, your calorie maintenace would be over 2600, so for weight gain you will need about 3000 (if you do cardio, you would need to increase calories).

So you should start at about 3000, and this may not be enough

 

[Hybridtheory2o]

Yep if you wanna be a house you gotta eat like one. I am 5'9' dude so you arent that much taller than me and a year ago i weighed 160lbs. I ate like a maniac dude but with clean foods and now im a clean 183.5lbs. I still need to work on abs tho BUT just goes to say you really gotta eat a lot if you wanna start to become a house bro.

Just shovel that good shit in and sometimes you might not be hungry but you gotta add a little mor to your portions each time. Some nights i eat 3 chicken breasts in stead of 2 and ill have a cup and a half of oats. But you gotta work at it so your portions stay controled but get a little bigger as you get bigger.

 

[Faizakafez]

5'10'' 152lbs around 12-16% BF, i am basically pretty weak

bench max: 155
overhead press: 100
squat: 275

those are most recent maxs, but they were done while on low carb. diet so they are probably lower my goal is to get 210lbs bench, 135 overhead and 310lbs squat off this clean bulk here is diet


meal 1: 8 egg whites 3 whole eggs, 2/3 cup oatmeal w/ some type of berry (1/2 cup of berry)

meal 2: 2 chicken breasts, some kind of veggie(1 cup) and brown rice(3/4 cup), 1 tablespoon natty pb

meal 3: PWO 2 scoops ON 100% whey w/ 2 tablespoon honey, banana

meal 4: some kind of lean meal, serving of fruit, and some more veggies

meal 5: glass of 2% milk with another meat and some more veggies, with either sweet potato or brown rice with a handful of walnuts or peanuts or almonds some type of nut

meal 6: protein , with 1/2 cup oats(lean body carb. watch has 40g protein)

meal 7: pre-bed cottage cheese w/ cinnamon, another glass of 2% milk


(IF YOU HAVE A GOOD STRENGTH GAINING LIFT PLAN LET ME KNOW PLEASE REPS WILL BE GIVEN!)

you need to be eating about 2400 kcals at your bdy weight on training days...

if your cycle kcals 1800 is ur maintence! ( off days)

hard to crituqe without totals the food choices are good

 

[Faizakafez]

Not even close to enough CALORIES. Go 2 GNC get muscle mass weight gain. It has something like 1800 calories/3scoops. Start with one scoop in between each of your meals. After a couple of weeks, 2 shakes in between each meal. Then finally at end of cycle you should be at 3 scoops in between each. Calories, Calories, Calories. YOU ARE 5'10 weigh 150 POUNDS!! AWFUL. Don't worry about juice until you get 5 tubs of that muscle mass done and down.

please dont post your useless information

thanks!

 

[Faizakafez]

NOT enough. Unless you want to look like LITTLE weezy. 4-5k calories. Only way to do that is your above diet with the CALORIE SHAKE regimen I gave you. Trust me. Your wasting your money and time without taking in more calories than you burn off. 2400 minus what you burned in a day is shiiiiiiiit!

ignore this ..weezy your calories are right!!!