Clean Bulking! Need a few tune ups...Please help!

[Makram]

Hey!

Ok this is my diet that I will be following to clean bulk....

accordign to this site this is what I need it for my weight:

50% crabs/ 30% protein/ 20% fat
3000 cals
Carbs= 388 g
Prot=233 g
fat= 69 g

this is where I have problems because my diet does not equal all of those

If u can help me, Id apprecaite it...

Meal 1

2 whole eggs
4 whites
1 cup of oatmeal

cals= 442 carbs= 42 prot=33 fat= 13

Meal 2 (Pre)

2 slices sprouted bread
6 slices turkey
1 apple

312 51/36/1

Meal 3 (post)

2 cup of ff milk
2 scoops of whey
1 banana

519 56/73/2

Meal 4 (ppow)

cup brown rice
2 cup broccoli
2 chicken breat (or other lean meat)

489 55/52/7

Meal 5

same as above but with a few fish oil pills dont know the nutritonal facts for them, I am taking 1000mg caps

489 55/52/7

Meal 6

1 oz almonds (about 22)
1 scoop casein
1 cup ff milk
1 fish oil pill( not counted as I do not know the nutritonal facts)

434 23/48/18

Cals= 2685 Carbs= 282 g Prot= 294 Fat= 48g(fish oil pills not counted)

I weigh about 148lbs after a cut
I'm 5'6
will workout 3 times a week
trying to put on as much muscle as I can with littl fat

I know my numbers dont add up, I know meal 2 could use more, but I'm stuck, can u help me fix this diet to make my gains a sucess

 

[katt]

ok, so I come up with 42 Carb, 44 protein, 16 fat..

If you're on a bulk, I would up the carbs a bit,, and take in at least 20% fat.

but that's just me.

On meal 2, there's nothing wrong with it, but I, myself can't mix fruit & protein together for digestion reasons.. I would probably put in some spinach & sprouts on the sandwich instead,, and add some mustard..

I'm not an expert,, that's just what I'd do

On your post workout meal.. why not add some oats to that mix? You need some carbs there.

 

[Stonewall]

From what I"m reading, total fat intake should be 30-35% for men. This is showing to be the range where we will produce the most testosterone. Of course, fats should be from "good" fats.

I'd add in a couple of tablespoons of peanut butter as a snack late in the evening. I generally put mine on a couple of Graham crackers. One, because they don't have enough calories to matter (in two planks) and two, because they have wheat flour in them. Combining the incomplete proteins in the peanut butter with the proteins in the wheat flour will make complete, usable proteins. Additionally, the good fats in the pb are exactly what testosterone is made from.

2 Tbs Peanut Butter (All natural) 210 cals 16g fat 6 Carbs 8g protein
2 Graham Crackers 118 cals 3g fat 22 Carbs 2g protein

If you're bulking, you need to optimize your testosterone production. Read some of the nutrition articles on other ideas on how to best accomplish it. I think you'll be hurting your progress at 20% fat.

Also, a recent study showed that bb'ers who ate three whole eggs (cooked) a day gained 30% more muscle than those who ate only one or no whole eggs per day. Seems that the cholesterol in the eggs is needed to build muscle as well. It's also used to build the sheathes that cover nerves, etc.

Hope this helps. Good Luck!