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first bulking diet critique please...

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Posted by: IJ300

Meal Food Serving Calories Carbs Proteins Fats
1 Egg Whites 6, 1 whole 176 -- 27 7
Oats .5 Cups 150 27 5 --
Apple 1 60 15 -- --
Fish oil 2 20 -- -- 3

2 Chicken Breast 3.5 oz 160 -- 27 --
Brown Rice .75 cups 173 38 3 --
Broccoli 1 cup 41 8 4 --
Almonds 1 Oz 167 6 6 15

3 Tuna 4 Oz 144 -- 28 3
Oats .5 Cups 150 27 5 --
Mixed Veggies .5 Cups 59 12 2 --
Apple 1 60 15 -- --

4 Whey 1 Scoop 120 3 21 2
Grape Juice 1 Cup 140 34 -- --
White Rice .5 Cup 113 25 2 --
Skim Milk 1 Cup 80 12 8 --

5 Canned Salmon 5 Oz 197 -- 28 8.5
Brown Rice .75 173 38 3 --
Lima Beans .5 cups 88 16 5 --
Fish oils 2 20 -- -- 2

6 Cottage Cheese 1 Cup 164 3 28 --
Oats .5 Cup 150 27 5 --
Mixed Veggies .5 Cups 59 12 2 --
Natural pb 1 tbsp 94 2 4 8



Total Calories- 2758
Total Carbs- 320
Total Protein- 213
Total Fat- 48.5

Current stats- 18 years old, 5'1, 138 lbs, bf ?.
Goal- Gain size.


Posted by: thajeepster

why dont you count fats from things like oats, rice, chicken etc? They do count. Or are you only counting efas? Your total fats are higher than that, probably around 60-65g

so your total cals are probably around 150-200 cals higher. But it doesnt matter as long as your consistent. and your making gains.


Posted by: Emma-Leigh

Quote:
Originally Posted by IJ300
Total Calories- 2758
Total Carbs- 320
Total Protein- 213
Total Fat- 48.5

Current stats- 18 years old, 5'1, 138 lbs, bf ?.
Goal- Gain size.
Looks excellent to me.

You have fruit (woo hoo!)
You have vegetables
your protein is not completely over the top (although still a little higher than you need)
You have a good mix of proteins (whey, chicken, tuna AND SALMON!)
Good carb sources (rice, oats and beans)
You still have dairy (thank the lord!! some-one around here still eats dairy!)
Good fat sources (nuts, fatty fish, fishies, egg).


My only comments:
Add more vegetables - you are using very small serves. Increase to 1 cup per meal.
May want to increase carbs and decrease protein slightly
Consider using 0.5 oz almonds in meal 2
Add 1 tsp olive oil + 2 more fishies to meal 3


Posted by: IJ300

Quote:
Originally Posted by Emma-Leigh
Looks excellent to me.

You have fruit (woo hoo!)
You have vegetables
your protein is not completely over the top (although still a little higher than you need)
You have a good mix of proteins (whey, chicken, tuna AND SALMON!)
Good carb sources (rice, oats and beans)
You still have dairy (thank the lord!! some-one around here still eats dairy!)
Good fat sources (nuts, fatty fish, fishies, egg).


My only comments:
Add more vegetables - you are using very small serves. Increase to 1 cup per meal.
May want to increase carbs and decrease protein slightly
Consider using 0.5 oz almonds in meal 2
Add 1 tsp olive oil + 2 more fishies to meal 3
alright thanks for the help jeepster and Emma.







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