Proposed bulking diet

[caleb18]

Decided I want to bulk up, I no longer have a job that requires I have my shirt off all summer so fuck it. I like the look of being 200lbs way more than 180 anyways. I have some knowledge on nutrition but any input is greatly appreciated. Here's what I have put together so far.

Meal 1 Breakfast
9 egg whites
3oz lean meat
1 cup oatmeal
Blueberries (fruit) 1 cup

Meal 2
8oz Chicken
1 1/2 cups of rice
1 cup of broccoli (green veggies)

Meal 3
8oz turkey
10oz sweet potato
1 cup of asparagus (green veggies)

Meal 4 (post workout)
Protein shake

Meal 5 afternoon snack
Bagel
Almond butter

Meal 6
8oz Steak
8oz sweet potato
1 cup green beans (green veggies)
1/4 cup of almonds

Meal 7
8 egg whites
1tbsp almond butter

Total calories are 3,997 macros are 474g of protein 344g of carbs and 88g of fats.

Currently at 183lbs 5 foot 11


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[xamijay]

I'd eat higher carbs and lower the protein.. up to you tho. Diet looks good.


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[caleb18]

I'd eat higher carbs and lower the protein.. up to you tho. Diet looks good.


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Okay sounds good so more like 35/45/20 protein carbs fats? Anything you'd change out?


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[xamijay]

Okay sounds good so more like 35/45/20 protein carbs fats? Anything you'd change out?


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Not really. It's hard for me to say anything about anyone's diet because it's not my body. High carbs and moderate protein and fats is what I do. Make sure you're drinking a lot of water also.


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[KRT]

Protein is too high... Max I'd go for your ideal body weight is 350. Carbs should be 425+. Fats about 80 imho.



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[KRT]

I eat 3600 cals at 450 carbs, 305 protein, 65 fats.

 

[ironlifter36]

I agree with the others as well, i would reduce protein 100g and add 100g of carbs. IMO Food selection looks great, square meals with good carbs sources.

 

[KRT]

I agree with the others as well, i would reduce protein 100g and add 100g of carbs. IMO Food selection looks great, square meals with good carbs sources.

Agreed. Your food selection is good.



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[caleb18]

Great, thanks for the feedback. I will adjust accordingly so my protein is lowered. Less egg whites in the morning, more oatmeal lol.


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[KRT]

Great, thanks for the feedback. I will adjust accordingly so my protein is lowered. Less egg whites in the morning, more oatmeal lol.


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Yeah bro, it's easy af to get burnt out on oatmeal but it really is a solid source of carbs. I was eating 2 cups for breakfast at one point but I have to cycle on and off oatmeal like that because of the texture.... eventually I am practically gagging at the volume of oatmeal I am consuming in a single serving lmfao.

Best advice I can give you outside of what's been said is get your BMR and TDEE and decide how quickly and cleanly you want to add weight.

 

[RickRock]

Great suggestions already made. I agree. Decrease protein some and add more carbs.