How am I not bulking? Looking for critique

[ddzc]

Hi all,

I'm trying desperately to pack some size and weight on (CLEAN BULK). I have a rock solid workout routine, I go to the gym 5 days a week. I've been 169lbs for the past month on this diet...I'm 5'10". I'm trying to bulk to 185-190.

Wondering what you guys think about it? Do you guys eat more than this to bulk, b/c I can't imagine eating more...don't even have the time. Maybe theirs a health issue with me?

Looking for feedback:

Meal 1:
1 cup Egg whites & 3 whole eggs
¾ cup oatmeal (measured dry) & 2 slices dark rye bread
1 tbsp natural peanut butter

Meal 2(postworkout):
2 scoops protein
20oz juice

Meal 3:
180-200g Chicken
2 cups rice
40g Nuts

Meal 4:
180-200g sirloin steak
300g potato

Meal 5:
2 scoops protein w/ 1 tbsp extra virgin olive oil
2 cups rice

Meal 6:
6 whole eggs
¾ cup oatmeal

**During my workout, I drink the following:
40g waxiemaize mixed in 16-20 oz water

 

[gymforlife]

if your weight training five days a week thats too much i made this mistake before, rest is just as important

 

[Built]

More fat. Your calories are too low. Butter your bread, toss heavy whipping cream in your shakes, and start getting in a couple tablespoons of olive oil a day. Ditch the eggwhites and switch to whole eggs.

If you're not gaining weight, you're eating at maintenance, simple as that.

Put your current intake into something like FitDay - Free Weight Loss and Diet Journal and post the total calories, and grams protein, carb and fat.

 

[Phineas]

Agreed with Built. More fat. At a glance, I'd estimate you're a little below 100g. Feel free to go nuts (no pun). When I bulk I've been as high as 200g+ (usually 180). Fat doesn't have to mean "not clean" bulking. In fact, it's quite the opposite. When I have high fats I feel much more in tune with my body; my workouts are better, and my testosterone remains high despite sub-maximal training 3-4 days a week plus high-intensity cardio. Hell, I'm cutting right now and taking in 125g fat a day! Give priority to monounsaturated, but ensure you get poly and saturated, too. I don't like to advise people with ratios, but mine always seems to be about this: (percentage of total calories) sat - 7-10%; poly; 12%; mono: 20%. As you can see, fat tends to make up over 1/3 of my daily calories. In fact, fat usually makes up the largest chunk of my calories. I always consume 260-270g protein, that never changes. Fat on bulk I like to be 150-200g, then carbs fill in the rest. Fat makes the world go round!

Olive oil, for sure.

Avocado also.

At 9 whole eggs I'm fucking impressed. Good on you for eating the whole thing, but there's no reason for whites on a bulk. Plus, they cost more. Ditch the 1 cup whites, and replace with either even more whole eggs or maybe some ground beef, and turn it into an omlette. If so, I suggest adding asparagus (another supposed test booster) and other veges for flavour.

More peanut butter would be good, too.

I did a rough count of your protein and it looks pretty good. Large chunk if not majority seems to be meat and eggs, so that's great. Carbs look decent, though I might drop the juice down to 8 oz (1 cup) and add some more grains. Like whole wheat pasta? When you factor in sauce, maybe meat, and a little bit of cheese on top you have a calorie-dense, very nutritious, and declious meal.

I assume you didn't include veges on purpose, but what are you eating in that department out of curiosity? Greens are crucial.

 

[MyK]

post your rock solid workout routine in the training room for some feedback

 

[LAM]

change your macros and increase your cals by 10% each week until weight gain occurs. everyone gains weight with a high enough caloric excess.

 

[ddzc]

Thanks a lot for the responses everyone. I got this diet plan from a trainer of mine BTW.

My actual workout routine is 4 days, I spend the 5th day on just abs alone.

I'll definitely add some more fat into my diet. Should I increase my carbs as well a bit? Meal 1 is my toughest, I can barely walk with the amount of food I eat in that meal and I sometimes feel like throwing up...so I just drink the egg whites out of the carton instead of cooking. I can't really substitute it for food, I wont be able to fit it. I asked my trainer about the veges and advised that I don't really need them...I used to buy those frozen mixed veggies whuich has asparagus, carrots, brocolli, cauliflower and I used to boil and eat it...tasted too with a some salt. Maybe I should start doing that and eating it once a day with my Meal 5 maybe?

Would drinking skim or 1% milk on maybe the last meal help as well?

I basically went from 159-169 in about 3 weeks but for the past month i've been stalled at exactly 169...haven't even gained .1 of a lb and i'm eating the same as I did when I jumped the 10lbs.

Thanks for all the help and suggestions thus far.

 

[rockhardly]

I eat raw veggies. As many colors as possible. Aside from the micro's, it will help keep the food moving. They are a must.

Drink whole milk.

Meet or exceed the minimum requirements of protein and fat and feel free to eat as many carbs as you want.

 

[will2gain]

Include cardio. I personally found cardio increased my appetite in addition to helping with recovery. However, if cardio suppresses your appetite use it in moderation.

 

[SloppyJ]

I agree. Whole milk, cream, evoo, and all kinds of other good shit. Hell stop by kfc on the way home! HA.

And you guys actually buy the packaged egg whites? I just buy the big 2.5 doz egg crates and take the yolks out when I want whites. Plus my pit loves it when I put the yolks on his food. I think it's way cheaper this way.