Slow bulk diet critique

[WATTS]

Hello all. i currently went from a bulky 235 pounder to a small 198 pounder in the last 4-5 months. i started at 20% bf and am now at 8.4% so i am now looking at a slow bulk...i went to crazy on my last bulk and put on way too much body fat....lets call it a learning experience. haha. so this is what i have planned and am following as of now. please critique all you want. every bodys insight is appreciated. any supps i should add? any foods i should add/subtract to my diet?

thanks again.




6:30am
Meal 1:
1 cup oatmeal 300
2 whole eggs 140
5 egg whites 150
take multivitamin/calcium
Meal total: 590 calories

9:30am
Meal 2:
1.5 cups brown rice 320
chicken breast 200
Meal total: 520 calories

10:15 I take BCAA's

Workout from 11am-12pm

12:00pm
Post workout meal:
Protein shake w/ water 200
glutamine 8
Dextrose 80 grams 320
Meal total: 528 calories

1:15pm
Meal 3:
8oz. sweet potatoe 240
chicken breast 200
Meal total: 480 calories

4:00pm
Meal 4:
8oz white fish 240
1 cup green vegies 30
1/2 cup fiber one cerial plain 60
one multivitamin/calcium
Meal total: 360 calories

7:00pm
Meal 5:
10 oz. lean beef 420
2 cups green vegies 60
Meal total: 480 calories

10pm
Meal 6:
Casien protein w/ water 160
3 fish oil caps 30
glutamine 16
Meal total: 196 Calories

Daily Caloric intake 3154

i was planning on adding about 200 calories per week for about 4-5 weeks then peaking at around 4000 for awhile and see how much fat i have put on and see what i should do from there...

i am:
198lbs
8.4% body fat
6'2"

 

[Double D]

That looks pretty good actually. Whats your calorie intake to maintain bodyweight?

 

[assassin]

no efa's ???? add olive oil and fish oil on all meals except meal 1 cause there's already 2 yolks and meal 6 cause there are oil caps .......

 

[assassin]

add at least 2 pieces of fruit in your diet ..... put one or 2 in your post work out meal ..... u should also have some dairy products in your diet ....try having milk with your protein shakes ..... also yogurt will work.... u'll have to rearrange the diet again to keep the calorie intake the same...... i think your diet is very nice

 

[WATTS]

That looks pretty good actually. Whats your calorie intake to maintain bodyweight?

im not a 100% sure on this. that is why i am going to increase caloric intake weekly and see how my body reacts. my guess is that to maintain body weight it is around 2900-3000...so this diet may be a little low but im ganna increase weekly so its not too shaby and i was cutting at 2600 so i didnt want to increase too fast and gain fat.

 

[WATTS]

no efa's ???? add olive oil and fish oil on all meals except meal 1 cause there's already 2 yolks and meal 6 cause there are oil caps .......

ya, efa's would probably be a good idea for meals 2,3,4 but meal 5 already has fat from the lean beef.

 

[WATTS]

add at least 2 pieces of fruit in your diet ..... put one or 2 in your post work out meal ..... u should also have some dairy products in your diet ....try having milk with your protein shakes ..... also yogurt will work.... u'll have to rearrange the diet again to keep the calorie intake the same...... i think your diet is very nice

i think that the dextrose will give me enough sugar after the workout and am not sure it would do any good to add fruit. but is definetly a good idea for the other meals...how about adding a piece of friut to meal 1 and meal 3?

i definetly need to get dairy in my diet as well... i dropped it when i was cutting but need to get it back in there. i think ill add fat free milk to my bed time shake.

 

[assassin]

i think that the dextrose will give me enough sugar after the workout and am not sure it would do any good to add fruit. but is definetly a good idea for the other meals...how about adding a piece of friut to meal 1 and meal 3?

i definetly need to get dairy in my diet as well... i dropped it when i was cutting but need to get it back in there. i think ill add fat free milk to my bed time shake.

it'll be nice to add fruits to meal 1 & 3 but i don't think that milk on your bed time shake would satisfy your needs ... yogurt is so healthy try adding it in any of your meals....

 

[juggernaut]

instead of the dextro use 1 cup of oats, whey a piece of fruit and some yogurt.

 

[woody_16]

whey+banana+oats+strawberry banana yogurt+milk=awsome shake

that shake is around 1,000cals but depends on what stuff you get too....i know mine is like 960cals but i got some new whey and it has alot more protein so it will be around 1,000 now hehe

 

[Tough Old Man]

no efa's ???? add olive oil and fish oil on all meals except meal 1 cause there's already 2 yolks and meal 6 cause there are oil caps .......

Come on you guys. The last thing you want to do is mix fats with carbs.

Make it Pro's and fat or pro's and carbs. But not both. Good way to get fat. If you need more EFA's, remove the carbs fro m a meal and then add the EFA's.

 

[assassin]

Come on you guys. The last thing you want to do is mix fats with carbs.

Make it Pro's and fat or pro's and carbs. But not both. Good way to get fat. If you need more EFA's, remove the carbs fro m a meal and then add the EFA's.

nope while bulking he always need carbs with his protein .......efa's with carbs is not the problem ...the bad thing is to put sugars and simple carbs + fats without something to slow down digestion ..... ayway it's not a problem adding efa's to complex carbs or low gi carbs like oats.........

 

[Gordo]

whey+banana+oats+strawberry banana yogurt+milk=awsome shake

that shake is around 1,000cals but depends on what stuff you get too....i know mine is like 960cals but i got some new whey and it has alot more protein so it will be around 1,000 now hehe

A 1000 cal shake might not be a great idea ( I think it would probably be a really bad idea, personally). A 1000 cal meal, in general, is really excessive unless you're a 250 -300 lb BB'r with single digit bodyfat or possibly between the age of 5 and 16 with a really fast metabolism and you go hard all day long.

It's fairly clean but the strawberry/banana yogourt would be better replaced with plain yogourt....since the strawberry banana one will be loaded with added sugar and HFCS. If it's low sugar, then it's loaded with artificial sweeteners.

 

[juggernaut]

^^^^ good point^^^^^

 

[r0dxx]

Come on you guys. The last thing you want to do is mix fats with carbs.

Make it Pro's and fat or pro's and carbs. But not both. Good way to get fat. If you need more EFA's, remove the carbs fro m a meal and then add the EFA's.

Are you serious?

Its called a damn balanced meal.