Could you check my bulk diet please

[magneto576]

Hi, I'm planning to bulk for a while and hope to put on some more muscle mass. I tried to follow the guidelines I found on these forums, which are great btw. I plan on training with the HST routine, which looks like it will be pretty good for my goals. Here are my stats:
168 lbs; 5'11"; 17 years old

Here's the diet I am planning to use:

2997 Calories
244g Protein (976 Calories)
367g Carbs (1468 Calories)
52.5g Fat (472 Calories)

-8:00 AM (Meal 1)
Oatmeal w/Protein/Peanutbutter (1 cup oats, 1 tbsp pb, 1 serving ON protein)
590 Calories
40g Protein
35g Carbs
20g Fat
Banana/Apple
121 Calories
1g Protein
31g Carbs
0g Fat
2 Fish Oil Tabs
2g Fat

-12:00 PM (Meal 2)
Tuna (1 Can)
60 Calories
13g Protein
0g Carbs
.5g Fat
Brown Rice (2 Cup)
440 Calories
10g Protein
92g Carbs
4g Fat
Broccoli (1 Cup Chopped)
27 Calories
2g Protein
6g Carbs
0g Fat

-3:00 PM (Meal 3)
4 oz. grilled chicken breast
188 Calories
28g Protein
0g Carbs
4g Fat
Yams (1 Cup)
158 Calories
2g Protein
38g Carbs
0g Fat
Banana/Apple
121 Calories
1g Protein
31g Carbs
0g Fat
2 Fish Oil Tabs

-6:00 PM (Meal 4)
8 oz. grilled chicken breast
376 Calories
56g Protein
0g Carbs
8g Fat
Brown Rice (1 Cup)
218 Calories
5g Protein
46g Carbs
2g Fat
Broccoli (1 Cup Chopped)
27 Calories
2g Protein
6g Carbs
0g Fat
Banana/Apple
121 Calories
1g Protein
31g Carbs
0g Fat

-8:00 PM (Or Pre-Workout) (Meal 5)
ON Protein
110 Calories
23g Protein
3g Carbs
1.5g Fat
Whole Wheat Bread (2 slices)
100 Calories
8g Protein
20g Carbs
2g Fat

-10:00 PM (Or Post-Workout) (Meal 6)
Oatmeal w/Protein/Peanutbutter (1 cup oats, 1 tbsp pb, 1 serving ON protein)
590 Calories
40g Protein
35g Carbs
20g Fat

OR

Myoplex Deluxe Shake (Post Workout)
340 Calories
53g Protein
28g Carbs
4.5g Fat
2 Fish Oil Tabs

Supplements
Multi-Vitamin ??? Upon waking & Before Bed
Swole V2 ??? Training Days ??? With meal 1 & before workout; Non-training days ??? With meal 1
L-Glutamine ??? 15 minutes before meal 1

I'm not sure if I have enough EFAs, I tried to cover them with the fish oil tabs and the tuna, but should I add some nuts or flaxseed oil as well? Also, for pre-workout I couldn't remember if complex or simple carbs were better so I went with the whole wheat bread, any other ideas? And one more thing - what would be another good time to take the L-glutamine?

Any other advice is welcomed and appreciated!

Thanks in advance,
-magneto576

 

[DeadBolt]

1)Add more efa's and protein. Your protein intake is very low in all the meals. Ay 6'11" man you need all the size you can get if your 168lbs. Im 5'6" @170 and I consider myself WAY to skinny so you need to get a eating.

2)Have more carbs pre/post workout...stick to complex carbs for now then later on in life mess with the insulin spikes.

3)No fats post workout...just straight carbs(oats,beans, etc...) and fast digesting protein(whey/egg whites).

4)Glutamine is good post workout...try to take some in your post workout shake.

I am pretty sure you a pure ecto so just make sure you take in a TON of calories. Just keep EATING AND EATING! Try to keep it clean but pasta's and potatoes make it much easier to get solid calories in....and when your such a hard gainer it essential you take in alot of calories to gain weight. Nothing else I can really say but to eat a ton...train hard...and enjoy it while it lasts.

 

[Rocco32]

Looks like a pretty good diet. You've got your cals at a pretty good place to bulk.

Meal 1-
Looks pretty good. I wouldn't necessarily take the fish oil since your getting Peanut butter (That is natty PB right?)

Meal 2-
I think you read the tuna can incorrectly. Look again. A whole can has 2.5 servings so mult your totals by 2.5. That brings your protein up which is good. Add 5 fish oil to that meal.

Meal 3-
Looks good. Take 5 fish oil instead of 2.

Meal 4-
Looks good.

Meal 5-
Need more fat in that meal. 5 more fish oil would be fine IMO. And take 2 scoops of protein for that one.

Meal 6-
Like Dead said, no fat post w/o. Just take 2 scoops ON and some oats or something.

Add a meal 7 in there, you want another meal with a slow burning protein and fat before you hit the bed. Can be 1 hour after Meal 6.

 

[magneto576]

Thanks for the advice guys, and sorry im 5'11 not 6'11 I made a typo

So should I just take the myoplex out completely and drink a homeade shake instead (1/2 cup uncooked oats, 2 scoops whey, banana, skim milk sound good?) Also, maybe I should replace one of the other meals (meal 3 maybe?) with the Myoplex, I just did the shopping and that amount of chicken for the week amounts to about 20$/week, which is quite a bit for a 17 year old

Also, any reccomendations for a slow-burning protein source for the 7th meal before bed?

Thanks again for the help!

-Thomas

 

[Rocco32]

Thanks for the advice guys, and sorry im 5'11 not 6'11 I made a typo

So should I just take the myoplex out completely and drink a homeade shake instead (1/2 cup uncooked oats, 2 scoops whey, banana, skim milk sound good?) Also, maybe I should replace one of the other meals (meal 3 maybe?) with the Myoplex, I just did the shopping and that amount of chicken for the week amounts to about 20$/week, which is quite a bit for a 17 year old

Also, any reccomendations for a slow-burning protein source for the 7th meal before bed?

Thanks again for the help!

-Thomas

Both of what you said sounds good to me. Yeah, chicken can get expensive. What I do is shop around and when I see chicken that's close to it's sell by date, I buy that. If it's usually $17 I can get it for $5-7.

 

[Vieope]

If in normal days I usually don´t help, think about new year´s eve.

Welcome to IM

 

[DeadBolt]

Thanks for the advice guys, and sorry im 5'11 not 6'11 I made a typo

So should I just take the myoplex out completely and drink a homeade shake instead (1/2 cup uncooked oats, 2 scoops whey, banana, skim milk sound good?) Also, maybe I should replace one of the other meals (meal 3 maybe?) with the Myoplex, I just did the shopping and that amount of chicken for the week amounts to about 20$/week, which is quite a bit for a 17 year old

Also, any reccomendations for a slow-burning protein source for the 7th meal before bed?

Thanks again for the help!

-Thomas

Yes never buy the pre made shakes make your own. Play around with the combos but what you listed sounds good. Try to eat as many real food meals as you can but if need be you can add in another shake or so to cut the cost down some. I see nothing wrong with that. I do the same thing sometimes when I am broke LOL.

As for a slow burning carb...cottage cheese is awsome right before bed.

 

[magneto576]

Thanks guys! I'll record my results and tell you all how things go with the HST program if I'm not too lazy