First Attempted Bulk / Diet

Nutrition
1

Long time follower on the forums but not a very big poster.

Was reading over many diets and decided this is what I came up with for a first attempt at bulking
it breaks down to about 300g of protein, 400g of carbs, and 100g of fat
right now im 145 lbs looking to put on a good 10-15 lbs and shooting at 3500 calories

19 years old do a 5 day split in the weightroom with 2 days of moderate cardio 30 minutes

Meal 1 (Pre-Workout)
1 Cup of dry oats,
1 scoop Whey Protein in 6 oz skim milk
1/2 cup of fruit to top the oats

PWO Shake -
1 scoop whey protein in 6oz Skim Milk
1 Whole Wheat Bagel w/ Sugar Free Jelly

PWO MEAL ( Meal 2) -
4 oz of Chicken / Turkey / Tuna
1.5 cup Of Brown Rice / 12oz Sweet Potato
Apple

Meal 3 / 4 / 5
4 Oz of Lean Protein / Ground Beef
1 cup of rice / 8 oz Sweet Potato / 2 Slices Whole Wheat Bread
1 Cup of Veggies
2 tablespoons of Natty PB / 1 tablespoon Olive Oil / 1 Serving Almonds

Meal 5 (pre-bed)
1 cup of cottage cheese
2 tablespoons of Natural Peanut Butter / 1 Serving Almonds

Does this look suitable… or does this need major work?

2

[quote]LayzieBone085 wrote:
Meal 1 (Pre-Workout)
1 Cup of dry oats,
1 scoop Whey Protein in 6 oz skim milk
1/2 cup of fruit to top the oats[/quote]

Drink whole milk and throw in a sold food protein. Eggs, bacon, hamsteak, sausage, whatever you link.

[quote]PWO Shake -
1 scoop whey protein in 6oz Skim Milk
1 Whole Wheat Bagel w/ Sugar Free Jelly[/quote]

2scoops protein with skim milk, and some other quick carb source, save the bagel for sometime else. And if you’re bulking, ditch the sugar-free stuff.

[quote]PWO MEAL ( Meal 2) -
4 oz of Chicken / Turkey / Tuna
1.5 cup Of Brown Rice / 12oz Sweet Potato
Apple[/quote]

Looks good.

[quote]Meal 3 / 4 / 5
4 Oz of Lean Protein / Ground Beef
1 cup of rice / 8 oz Sweet Potato / 2 Slices Whole Wheat Bread
1 Cup of Veggies
2 tablespoons of Natty PB / 1 tablespoon Olive Oil / 1 Serving Almonds[/quote]

I like it.

[quote]Meal 5 (pre-bed)
1 cup of cottage cheese
2 tablespoons of Natural Peanut Butter / 1 Serving Almonds[/quote]

Good also.

Overall very solid. Nice job.

3

Wow! thanks for the fast response man… i apprecaite it… but 2 things here…

i cannot stomach WHOLE or 2% milk… i am lactose intolerant, there fore i drink lactaid milk, and since I am in a college dorm I have no access to whole food at 5 a.m. in the morning for my pre-workout… so i bank for a whey shake, and i have a big box of quaker oats

if i could i would prob have a 4 egg omlette mixed with veggies ( which i usually have in the cafeteria if they have omlettes) paired with some oats + fruit later in the day as one of my meals

as for PWO what are your best quick acting Carb sources?
Would u consider :

  1. Dex / Malto
  2. WMS
  3. Dex mixed with some fruit
  4. Some kind of whole food on the side?

I ask this because after i get back from my workout I have 30 minutes to take a shower, get down my shake / carbs, and make it to the other side of campus for class…

Sorry If i was not specific on that in my first post. But again apprecaite the help