Bulking Meal Plan Critique

Nutrition
1

i was wondering whether this would be a good meal plan for bulking up

MEAL 1 (7.30 AM) - 329CALORIES, 28.6 GRAMS OF PROTEIN, 44 GRAMS OF CARBS, 12.388 GRAMS FAT

5 egg whites â?? 57.5 calories 11.6 grams protein, 1 carb, 0.186 grams fat
1 whole egg- 72 calories 6 grams protein, 1 carbs, 10 grams of fat
Instant oat meal â?? 176 calories 10 grams protein, 36 carbs, 2 grams fat
Bell pepper â?? 24 calories, 1 gram protein, 6 grams carbs, 0.202 grams fats

MEAL 2 (10. 30 AM) 568 CALORIES, 53 GRAMS PROTEIN, 43 GRAMS CARBS, 16 GRAMS FATS
1 Protein bar â?? 337 calories, 23grams protein, 17 grams carbs, and 15 gram fats
1 Apple â?? 91 calories, 0.482 grams protein, 24 grams carbs, 0.273 grams fats
Whey protein- 140 calories, 30 gram protein, 2 grams carbs, 1 gram fat

MEAL 3(1. 30PM) 533 CALORIES, 52.3 GRAMS PROTEIN, 56.48 GRAMS CARBS, 9.9 GRAMS FAT
2 slice whole wheat bread â?? 160 calories, 8 grams protein, 28 grams carbs, and 1 gram fat
4 oz. turkey â?? 192 calories, 33 grams protein, 0 grams carbs, 5.5 grams fat
2 slices low fat cheese- 76 calories, 10.3 grams protein, 1.48 grams carbs, 3 grams fat
1 banana- 105 calories, 1 gram protein, 27 grams carbs, 0.389 grams fat

MEAL 4 (5.00 PM PRE WORKOUT) 680 CALORIES, 62 GRAMS PROTEIN, 61GRAMS CARBS, 20 GRAMS FAT
8oz Chicken breast â?? 409 calories, 56 grams protein, 0 grams carbs, 19 grams fat
Mixed salad â?? 15 calories, 2 grams protein, 3 grams carbs, 0 grams fat
2 Sweet potato - 256 calories, 4 grams protein, 58 grams carbs, 1g fat

MEAL 5 (7.00 PM POST WORKOUT) 477 CALORIES, 53 GRAM PROTEIN, 19 GRAMS CARBS, 16 GRAM FAT
Whey protein - 140 calories, 30gram protein, 2 grams carbs, 1 gram fat
Protein bar â?? 337 calories, 23 grams protein, 17 grams carbs, 15 grams fat

MEAL 6 (8.OO PM) 761 CALORIES, 66.5 GRAMS PROTEIN, 72GRAMS CARBS, 22.319 GRAMS FAT
Chicken breast â?? 409 calories, 56 grams protein, 0 grams carbs, 19 grams fat
Broccoli â?? 27 calories, 3 grams protein, 5 grams carbs, 0.319 grams fat
11/2 cups Brown rice â?? 325 calories, 7.5 grams protein, 67grams carbs, 3 grams fat

MEAL 7 (10.00 PM) 120 CALORIES, 24 GRAMS PROTEIN, 3 GRAMS CARBS, 1 GRAM FAT
Casein â?? 120 calories, 24 grams protein, 3 grams carbs, 1 gram fat

TOTAL - 3,468 CALORIES, 338 GRAMS PROTEIN, 298 GRAMS CARBS, 96 GRAMS FAT

2

Stats?

3

6ft 2 197 pounds body fat around 8 - 9per cent, at work however I usually just end up sitting at a desk all day

4

[quote]Jbott1988 wrote:
Stats?[/quote]
6ft 2 197 pounds age 19 8 to 10 per cent body fat. during the day however I spend most of it sat at a desk

5

I think your protein intake might be a little excessive; some of those calories could be consumed in the form of more carbs and/or fat, depending on your individual preferences and needs

6

[quote]pwolves17 wrote:
I think your protein intake might be a little excessive; some of those calories could be consumed in the form of more carbs and/or fat, depending on your individual preferences and needs
[/quote]

Definitely. Personally, I’d take in more fat and decrease my protein intake.

7

cheers for the advice appreciate it

8

You need more carbs. Bulking diets never have less carbs than protein, or they shouldn’t. Easy fix, throw some oats in a blender and blend them up, then make a shake with it. I make one every morning because cooking oatmeal get’s messy. 1/2 cup oats, 1/2 cup eggwhites (pasteurized of course), 1 or 2 frozen bananas, some frozen strawberries, protein powder if you want, and you have yourself a great tasting shake.

9

[quote]mwiersma wrote:
You need more carbs. Bulking diets never have less carbs than protein, or they shouldn’t. Easy fix, throw some oats in a blender and blend them up, then make a shake with it. I make one every morning because cooking oatmeal get’s messy. 1/2 cup oats, 1/2 cup eggwhites (pasteurized of course), 1 or 2 frozen bananas, some frozen strawberries, protein powder if you want, and you have yourself a great tasting shake.[/quote]

Meh, I know some people who gain decently while on relatively mod-carb, higher fat, high protein. OP shouldn’t be scared of carbs for no reason, but if he finds that his ideal macros are 300g P, 150g C and 200g fat, he shouldn’t feel his diet isn’t ‘good’ because pro is higher then carbs.

And for reference, I personally love carbs, but my coach gained most of his mass eating about 2:1 ration of protein to carbs, and he’s a well-developed dude. Just food for thought. That shake sounds tasty though. :slight_smile:

10

[quote]daltz93 wrote:
22.319 GRAMS FAT
[/quote]

GOOD LAWD SON! IFBB pros that don’t try to be this precise. You’re in for a serious headache if you are trying to track things this rigorously…especially in the off-season!

If just a hair follicle falls from your nose onto your food scale you’re already fucked.

11

[quote]mwiersma wrote:
Bulking diets never have less carbs than protein, or they shouldn’t. [/quote]

Why not?

12

[quote]jskrabac wrote:

[quote]daltz93 wrote:
22.319 GRAMS FAT
[/quote]

GOOD LAWD SON! IFBB pros that don’t try to be this precise. You’re in for a serious headache if you are trying to track things this rigorously…especially in the off-season!

If just a hair follicle falls from your nose onto your food scale you’re already fucked. [/quote]
Also if he’s not licking his plate clean, it’s likely to be even more skewed in reality, lol.

13

[quote]flch95 wrote:

[quote]jskrabac wrote:

[quote]daltz93 wrote:
22.319 GRAMS FAT
[/quote]

GOOD LAWD SON! IFBB pros that don’t try to be this precise. You’re in for a serious headache if you are trying to track things this rigorously…especially in the off-season!

If just a hair follicle falls from your nose onto your food scale you’re already fucked. [/quote]
Also if he’s not licking his plate clean, it’s likely to be even more skewed in reality, lol.[/quote]

Everybody wanna be a bodybuilder but nobody wanna weigh no thousandth of a gram accuracy on they chicken breasts!!!

14

[quote]jskrabac wrote:

[quote]mwiersma wrote:
Bulking diets never have less carbs than protein, or they shouldn’t. [/quote]

Why not? [/quote]

I guess I don’t really have a scientific answer, that is just what every big and strong person has ever told me when I was coming up. Protein and Carbs are both important for growth obviously, but for bulking diets or whatever most of the calories are usually made up of carbs. Just my 2 cents.

15

This is actually pretty solid compared to many of the diets that get posted on here.

Personally, i dont find the protein intake to be excessive. Some of the biggest guys around here and biggest dudes ive talked to have had protein intakes well in excess of 300g/day. I personally am eating on average around 375g per day.

Carbs look fine to me compared to the calories you are eating, if you were gonna take any of those calories away from protein, i’d put em in healthy fats. Overall though it looks solid, the rest is up to you to experiment with, monitor your progress, and adjust according to how your body responds.