Critique My Clean Bulk Diet

[Cjolly]

Height: 6'1" Weight: 187 BF%: 12
Training: 5 Day Split / Cardio: 0 - 30 mins

Meal 1 (Preworkout) 6:45 am
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1 Slice of flaxseed toast with natural peanut buuter

Meal 2 (Post Workout) 8:00 am
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2 Scoops Vanilla Nitrotech hardcore pro series

Meal 3 9:00am
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2 Whole Eggs
2 Slices of Flaxseed toast with natural peanut butter
1 Glass of Water

Meal 4 12:00pm
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1 Chicken sandwich with spinach and fat free cheddar cheese
1 Glass of milk

Meal 5 2:30pm
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1 cup of whole wheat rice
1 cup of steamed veggies
1 Glass of milk

Meal 6 5:30pm
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1 peice of tillapia
1 1/2 cups of steamed veggies
1 cups of whole wheat rice
1 Glass of milk

Meal 7 8:00pm
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3/4 cup of non-fat cottage cheese
2 tbps of natural peanut butter
1 Green tea

Can you guys tell me if I am doing this right?
I have been losing weight for the past year and a half and I have decided that bulking would be best...
I've been struggling to create this diet and this is what I have come up with

Thanks

 

[ceazur]

How many grams of protein is that?

 

[Marat]

fitday.com is a food source to track your calories. In addition to the grams of protein that Ceazur asked for, provide the fat and protein as well.

Also, do you have an idea of your current caloric maintenance?

 

[Cjolly]

Ok I used Fitday.com and it looks like approx. 219.4g of protein

 

[Cjolly]

Ok so the totals are 2,875 calories / 103 g of fat / 268.7 g of carbs / 219.4 g of prot

 

[ceazur]

Looks like a pretty even scale. I would say it's a fine diet. Use it for a week or two and then adjust it accordingly.

 

[Cjolly]

how would i adjust it? I'm knew to gaining weight, especially to doing it as lean as possible

 

[DaMayor]

Calories aren't terrible, but your protein is too low...I'd aim for at least 280g. (based on 1.5g per lb.) I don't think it is entirely necessary to go with the fat-free stuff...just get your fat from good sources. (e.g. olive oil)

and, um, I don't think there's any such thing as whole wheat rice, lol. Brown rice, perhaps?


http://www.ironmagazineforums.com/diet-nutrition/5988-bulking-w-slow-burners.html?highlight=Bulking+Plan

 

[Built]

Sounds good so far. Monitor your gains, look in the mirror. If you don't gain fast enough (5-8 lbs a month is about right for most, maybe half this will be muscle, maybe less), eat more. If you get too fat, reduce the calories a bit.

 

[Cjolly]

With my values I didn't include the nitrotech, so that will probably bump it up .... and yes I meant brown rice, lol I always call it whole wheat rice, dont know why lol

And in regards to gains, is there a better way to increase gains without gaining too much fat? Like being this close to summer, I want to get filled out a bit more as i just lost a lot of weight ... I am expecting to put on a little extra "beef" but is there way I can edit my diet to minimize this?
thanks

 

[Built]

Just don't gain so much.

How are you training?

 

[Cjolly]

I have a 5 day split with 0 cardio

 

[Cjolly]

And the other thing is that I have been following this diet for a week now and I have gone from 187 to 190 lbs ... is that too much? If so, what should I change?

 

[Built]

You're probably just more carbed up and holding a bit of water (and of course, poo...)

Pay attention over the coming weeks. If you find you're getting too juicy, just dial it back a bit.