HeyWaj10

Currently: 5'10" 171 lbs. ~12% BF

Goals: Increase strength, gain functional looking size, reach single digit BF within 3-4 months.

Current Diet: Not really sure, but I don't eat bad at all, except for a weakness for sugary and/or carb foods.

My planned diet to bulk:

Meal 1
5 Eggs (3 White, 2 Whole)
1 Slice Rye Bread
1 Banana
1 Medium Sweet Potato
1 8 oz. glass 2% Milk
Calories: 650 Protein: 35 Carbs: 94 Fat: 29

Meal 2
½ Cup Brown Rice
6 oz. Chicken Breast
1 Cup Spinach
2 Flameout Caps
Calories: 363 Protein: 42.6 Carbs: 35 Fat: 7

Meal 3 (Pre-Workout)
1 Apple
4 oz. Canned Tuna
1 TBSP Mayonnaise
Calories: 241 Protein: 26 Carbs: 21 Fat: 5.5

Meal 4 (Post-Workout)
1 Scoop Whey Protein
1 8 oz. glass 2% Milk
2 TBSP Natural PB
Calories: 540 Protein: 34 Carbs: 59 Fat: 17

Meal 5
1 Cup Ground Turkey
1 Cup Broccoli
1 TBSP Olive Oil
½ Cup Raw Oats
Calories: 612 Protein: 45 Carbs: 35 Fat: 35

Meal 6
Cottage Cheese
1 oz. Mixed Nuts
1 Cup Blueberries
Calories: 341 Protein: 18 Carbs: 32 Fat: 18.5


TOTALS:
CALORIES PROTEIN CARBS FAT
2747 200.6 276 112


Please tweak as necessary!

HeyWaj10

Guys, come on please...help me out a bit, thanks.

jasmine9

Increase the number of protein in your diet , take more milk, eggs... Rest is perfect...

juggernaut

It isn't "perfect".

Drop a whole egg from breakfast. Add fish oil-3 caps with breakfast/ 3 with dinner. Forget the rye bread.

drop the mayo from pre workout; add in something else, like mustard.

Drop the PB from your post workout.

Blueberries are not needed at night. Where are you going that you need energy?

Built

Okay, so about 150 lbs LBM, 171 lbs. My husband is about 15 lbs heavier than you and his maintenance is 2700 - you may need to increase from your proposed diet, but it's a good place to start if you don't know what your maintenance is. Pay attention to your gains and monitor your progress. If you stop gaining, increase your intake by 300-400 calories and see what happens.

Your protein and fat are certainly sufficient. Just looked up flameout, looks like an excellent supp for EPA/DHA etc. Keep it in.

Pre and post workout meals - this is what I would do: move the sweet potato into this meal. Mayo, tuna and apple are fine. Eat this about an hour and a half before you train. Drink the glass of milk about half an hour before you train.

Post workout, do the whey in water with a scoop or two of dextrose (at least 40g carb, I'd say) and a teaspoon of creatine if you're using it. You can even start sipping this during your workout, alternating with sips of water. Have the peanut butter on your rye bread with the banana in the AM. The egg yolks in the AM are fine. Good healthy source of saturated fat etc.



No need to drop the whole egg! Natural saturates are fine, protein and fat in the am = good. Rye bread is fine too. Mayo preworkout is fine, just eat it earlier so it has a chance to digest. I agree with dropping the PB for immediately post workout, you want that meal to be FAST. No need for fish oil with the flameout.

Blueberries, nuts and cc are an excellent bedtime snack. Perfect, really.

juggernaut

I just dont think its necessary for the rye bread, when you have better product with the sweet potato.
As for the mayo-I dont like fats that close to a workout.That's why I thought she should omit it. I also think there's a good chance for indigestion-happens to me all the time, when fats are that close.

Lastly, I didnt know what flameout was-actually thought it was a fat burner. Negligence on my part-sorry!

Built

I like a mixed meal about an hour and a half before I train. Note I changed the timeline slightly. If it's closer to workout, I agree completely - drop the fats, they take too long to digest.

No worries on the fish oil front - I didn't know about the flameout either - I had to check that one, it was my first thought "hey, why a fat burner on a BULK?" but I checked before I submitted, just in case.

Why is sweet potato better than rye bread?

juggernaut

IMHO-the bread is basically processed. No matter how you cut it, your still getting something in a processed form. The sweet potato in the other hand, you get just that in its most natural form.

Built

I'm not necessarily disagreeing on the food choice (at least on a personal level - I freaking LOVE my sweet pots!), but I don't see why it matters in this situation. Neither food is monstrously nourishing, and neither forms the majority of his calories. Recall, HeyWaj10 is taking in bulking calories here. With the extra food, it's not like there's any real risk of malnutrition.

If the OPs calories are dialled in and his targets for macro and micronutrients are hit, why would it matter if he got in some rye bread instead of the sweet potato? What real difference would it make to his physique or health, or performance for that matter?

juggernaut

I guess it makes a difference in the wholesome area...Sweet potatoes are a lot better, nutritionally.
Other than that-I guess it really doesnt matter if the macros are hit.

Built

In what way are they "a lot" better nutritionally?

Say, 40g carb from either sweet potato or from whole rye bread.

What do you miss out on? I'm not busting your balls here, I genuinely don't know. Keep in mind I go weeks on end without eating grain of any kind, so this is academic at best for me.

HeyWaj10

Thanks for the replies guys. I'm still trying to work my way into even consuming this many calories. I have never really been on a true bulk, so this caloric intake might even make some serious gains for me as-is. But, like you said Built, I need to monitor and adjust as necessary. All your comments are taken to heart, and I appreciate it.

If there's anything else I could use, feel free to add on.

Thanks!

juggernaut

Nutrient wise, I'd pick a sp over any bread, because its just got more of a better vitamin/mineral structure that have been less milled through and processed than the mixed/baked bread.

juggernaut

god, my English is terrible at 6am, without coffee.

juggernaut

Built does know her shit!