Lean bulk diet - help

Meal 1:
Oats (75g) with water
4 boiled eggs
2 apricots

Meal 2:
Brown rice (150g)
Tuna (200g)

Meal 3:
Defrosted Peas, Corn & Carrots (200g)
Chicken (100g)
1 apricot

Meal 4: Brown rice (150g)
chicken (250g)
30g Protein shake

Workout
Post-workout: 60g whey protein & glass of any sugary juice
1 banana

Meal 5: Wholemeal pasta (150g)
Steak (250g)

Meal 6: Defrosted Peas, Corn & Carrots (200g)
Cottage Cheese (125g)
30g whey protein

Im trying to get a 3500 calorie count. Is this 3500 calories?

what are your stats?

Limit your carbs to morning, pre and post workout and get in maintenance levels calories. Those "protein shakes are shit because they are mostly simple carbs like dextrose... And you got too many of them in there. Also cut out dairy.

jakes wrote: Limit your carbs to morning, pre and post workout and get in maintenance levels calories. Those "protein shakes are shit because they are mostly simple carbs like dextrose... And you got too many of them in there. Also cut out dairy.

... just curious ... why cut out dairy?

The carbs found in the milk... they are classified as a sugar... You don't want that when trying to do a lean bulk but rather quality complex carbs bud

cut the pasta.

Ok guys, check this out. I referred to diet 101, 102. Kept my carbs only breakfast, pre and post work out.

Breakfast:
Oats (100g)
2 slices low GI / Wholewheat bread
5 boiled eggs or 8 eggs scrambled (6 white, 2 whole)

Tea:
Tuna (200g)
Peanuts (50g)

Lunch:
250g Chicken / 250g Steak
Vegetables (2-3 cups)

Pre-workout:
Oats (100g)
120g chicken breast
Whey protein (26g)

Post workout:
Whey protein (78g)
1 banana

Dinner:
250g Chicken / 250g Steak / 250g Fish
Vegetables (2-3 cups)

Before bed:
Low fat cottage cheese (250g)
10 Almonds

Using www.fitday.com i got the following values for the above diet:

Calories: 3,638
Fat: 136.7 (take away most fat from eggs, only eating 2 whole eggs, 2 white. Goes to about ~120)
Carbs: 181.9 (I don't think i have met my carb minimum for my stats)
Protein: 338.5

Stats: 74kg

I calculated my BMR to be about ~3100

Is the above ok?

Bud, I have to get in over 300g carbs and 300g protein and a good amount of fat to get in 3500calories. Add 60g raisins to your preworkout meal. Add amlonds or peanutbutter to meal number 2 and 3. Add 300g potato to your second last meal, ditch the cottage cheese in your last. Remember 1g protein or carbs = 4 calories and 1g fat =9. That diet isn't nearly 3600 cals

Edit: ditch the postworkout banana you monkey and add 50-100g dextrose bud.

Breakfast:
Oats (100g)
2 slices low GI / Wholewheat bread
5 boiled eggs or 8 eggs scrambled (6 white, 2 whole)

Tea:
Tuna (200g)
Peanuts (50g)

Lunch:
250g Chicken / 250g Steak
Vegetables (2-3 cups)
50g peanut butter

Pre-workout:
Oats (100g)
Raisins (60g)
120g chicken breast
Whey protein (26g)

Post workout:
Whey protein (78g)
Dextrose (50g)

Dinner:
250g Chicken / 250g Steak / 250g Fish
Vegetables (2-3 cups)

Before bed:
Low fat cottage cheese (250g)
10 Almonds

Stats: 74kg

BMR: 3000

At 74kg you don't even need 3000cals. Add some potato into meal number 6, like I said, ditch the cottage cheese in your pre-bed meal and make it 200g chicken with 50g peanut butter. It looks a lot better than it did

rather start a diet at 2600 calories and work your way up. cottage cheese isnt that bad before bed as it has loads of casein in it,and also not too high in carbs unlike milk so its not a bad thing.start at about 210g protein. read the dieting stickies i have made bud.

Shot for the replies guys. I calculate my BMR to be 3000.. So 3000 + 500 is 3500 no?
But it looks like im around the 2900 / 3000 mark anyways. I've already been on a 2600 calorie diet for the last year and i've definitely got a plateau, steady at 74/75kg.



Breakfast:
Oats (100g)
2 slices low GI / Wholewheat bread
5 boiled eggs or 8 eggs scrambled (6 white, 2 whole)

Tea:
Tuna (200g)
Peanuts (50g)

Lunch:
250g Chicken / 250g Steak
Vegetables (2-3 cups)
50g peanut butter

Pre-workout:
Oats (100g)
Raisins (60g)
120g chicken breast
Whey protein (26g)

Post workout:
Whey protein (78g)
Dextrose (50g)

Dinner:
250g Chicken / 250g Steak / 250g Fish
Vegetables (2-3 cups)
2 baked patato

Before bed:
100g Chicken (if no available chicken, 26g whey)
Low fat cottage cheese (250g)
10 Almonds

Used a site called www.wolframalpha.com/ for computing calories of each individual food, then totalled up and got ~3300.

So there is nothing wrong with the above diet? Fat, carb and protein ratio correct?

Eks nou nie fluks genoeg om dit te gaan uitwerk nie... Those sits generally make it higher than it actually is.

It looks better than it did, honestly its too much effort, I'm not too bad at it but rather going to make use of dj's services, its less effort and I'll get accurate values for what I eat. In your before bed meal just drop the cottage cheese, you can eat it in the morning if you really want to. Just remember in contras to popular believe 100g chicken only has about 20g protein... Work out how much protein you are getting in. (One egg white has about 3-4g depending on size, say 3.5)

I'm going back to bed, goodnight

I really need to add about another 100g of carbs in there. Im currently at about ~170g carbs.

Would i just up the grams for oats or anything else and keep the structure the same?

Shot

Include an additional solid meal post work out shake,fish and white rice,low in fat.

Thanks DJ.

Last question and tweak to my diet;

What would be an ideal 1am wake-up snack?

Zeus1 wrote: I really need to add about another 100g of carbs in there. Im currently at about ~170g carbs.

Would i just up the grams for oats or anything else and keep the structure the same?

Shot

Actually had over 220, I'm not going to calculate it but was close to 250.

Edit - potato has 24gcarbs per 100 roughly (you had 120g carbs from just the oats, the low gi bread is like 20 more, there will be around +-15 in the peanutbutter, 50g simple carbs from the dextrose, the raisnins are atlest 50g simple carbs...you surely don't eat the oats without sugar... etc)

Those or some super spuds jakes,I get 18g outta mine.

The shit is that there are so many sources that state different values. I've always worked them out on 24.
Yours is probably right haha

how do i upload a pdf file ?