bulking diet please check

[fqqs]

5 7 height, 163lbs

I want to "clean" bulk. workout 3 times a week, pretty max-ot style. home gym.


7am MEAL I
- 115g buckwheat
- 3 whole large eggs & 2 whites
- ~300g veggies (tomatoes, lettuce, cauliflower, brocolli etc.)
- 2 omega-3 caps (1300mg pure omega3)

snack: 1 medium orange

10.30am MEAL II
- 100g brown rice
- 150g cooked lean beef (usually top round)
- 10g extra virgin olive oil
- ~300g veggies (tomatoes, lettuce, cauliflower, brocolli etc.)

snack: 1 medium apple

2pm MEAL III
- 100g brown rice
- 150g cooked turkey breast
- 10g extra virgin olive oil
- ~300g veggies (tomatoes, lettuce, cauliflower, brocolli etc.)

4-5pm workout

5.15pm MEAL IV
- 100g brown rice
- 150g cooked lean beef (usually top round)
- 10g extra virgin olive oil
- ~300g veggies (tomatoes, lettuce, cauliflower, brocolli etc.)

8.30pm MEAL V
- 150g cooked turkey breast
- 20g extra virgin olive oil
- ~300g veggies (tomatoes, lettuce, cauliflower, brocolli etc.)

10.30pm sleep


total carbs: ~360g (including veggies)
total fat: ~90g
total protein: ~200g (~155g animal protein)

total kcal: 3050


what do you think? i am pretty much ecto, but tendency to gain fat in lower abs.

 

[FitnessFreek]

Looks good to me...

 

[flogzero]

Looks pretty good. Only one comment. You say you're an ecto - so if you have trouble gaining or with your appetite you may want to replace the fibrous carbs with complex carbs.

 

[bigbenj]

Before bed throw in a shake to get some extra cals in and to keep you from going catabolic. Casein is best for that, as its slow digesting.

 

[fqqs]

apetite is not a problem. I have 100% motivation and eating really dont bother me. caurrently, i can just eat anything if it helps me to gain wieght&muscle.

i dont use any protein powders etc. dont ask me why. only whole , natural foods. and i also dont like to eat directly before bed - trouble with falling asleep.

so maybe add some kefir to 5th meal? or walnuts?

 

[kboy]

Looks good to go, good luck bro.

 

[frozen]

thanks

hey......
I join this forum and found it really interesting information. I love these posts becasue it contains very useful information. I must appreciate this community. Thanks!