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attention all bulking/diet gurus

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Posted by: bigbb

Hello everyone. I started my bulk a month ago and have gained some fat around the tummy already ( could be water weight). I was posting hoping that you'll could help me with my bulking diet. I am 6ft, 18 yrs old, 180 lbs, around 22-25% BF- I cut down but had no muscle so unfortunatley had to bulk. I play lacrosse and have practices 3 times a wk, and on the other 4 days I workout, so I'm pretty active. Here's a look at my diet

Meal 1:
4 eggwhites + 2 whole eggs
1.25 cup oatmeal
1 cup milk

Meal 2: (at school)
30 g peanuts
1.5 scoop Whey

Meal 3: (at school)
1 cup brown rice
4 oz chicken breast
30 g almonds

Meal 4: (pre-practice or pre-workout)
1 cup oats
1 cup milk
1 can tuna + tbsp. light mayo
apple

Meal 5: (post practice/workout)
1.5 scoop whey
1 cup oats
1 cup milk
1 banana
5 g creatine

Meal 6:
.75 cup brown rice
4 oz chicken
1 cup milk
1 tbsp olive oil

Total: 3485
Fat: 96 863 28%
Sat: 13 116 4%
Poly: 16 148 5%
Mono: 28 254 8%
Carbs: 337 1204 38%
Protein: 268 1072 34%



There's my diet, along w/ 8 fish oil caps. How much do you all suggest i increase cals on practice days? I usually will add about 4-5 more tbsp. of pb. I would like to slow, clean bulk till mid-February if I can stand all the extra fat. Is this optimal amount of calories for an active person such as myself? Thanks for all responses!


Posted by: thajeepster

i think you need some vegetables in there... diet looks good. What do you eat on off days? to make up for your pwo?


Posted by: bigbb

On nonworkout days ill usually have 1 cup rice, 4 oz lean turkey meat, 2 cups milk. Then before bed: 4 whites/1 yolk, 2 tbsp PB


Posted by: BulkMeUp

Quote:
Originally Posted by bigbb
Hello everyone. I started my bulk a month ago and have gained some fat around the tummy already ( could be water weight). I was posting hoping that you'll could help me with my bulking diet. I am 6ft, 18 yrs old, 180 lbs, around 22-25% BF-
At 22-25%bf you should cut down to 10-12%bf before you bulk. With a higher bf you are likely to put on more fat than muscle due insulin insensitivity.







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