Pre-cycle bulk diet

[stooch1e]

Just wondering what you guys thought of my current bulking diet:

Meal 1: Shake with 8oz milk and frozen fruit, 4 egg whites, peanut butter sandwich
Meal 2: 5oz can of tuna and 1/2 cup oatmeal
Meal 3: Massive turkey sandwich, orange, 1 cup almonds
Gym
Meal 4: Shake, peanutbutter sandwich, apple, 5oz can of tuna
Meal 5: 1 cup whole wheat with a ton of turkey, shrimp or chicken
Meal 6: 5oz can of tuna and 1/2 cup oatmeal OR turkey sandwich
Meal 7: big Chicken salad with 1 cup almonds
Meal 8: Shake w/ 8oz milk, piece of bread with peanut butter

I'm not really sure how many calories this is but i sure as hell feel full all the time. Any advice?

Thanks,

Stooch

 

[stooch1e]

anyone?

 

[jasthace]

Well how many calories is it and how much do you weight?.

 

[stooch1e]

Oops i forgot the vitals

22
5' 10"
174

I'm guessing its around 5,000 calories maybe 6,000?

 

[jasthace]

Its your lucky day bro



meal 1 -
Whey protein shake 2 scoup low fat 8oz reduced fat milk- 280 cal 7.5g fat 16g carbs 40g protein
Frozen fruit 1/4 cup 45 cal
4 x egg white- 67 cal 0 fat 1 carb 16g protein
Peanut Butter sandwich -240calories 17g fat ,20g carbs 9 g protein

Protein - 65
Carbs- 37
Fat -24.5
Calories - 587

Meal 2
5oz of tuna - 70 cal 3g fat 1 carb 13g protein
1/2 cup oatmeal -150 cal 2.5g fat 27g carb 5g protein

Protein - 18
Carbs - 28
Fat - 5.5
Calories -220


Meal 3
Turkey Sandwich - 230cal 6g fat 27g carb 17g protein
Orange - 50 cal 0 fat 12 carb 0 protein
1 cup almonds - 680 cal 60g fat 24g carb 24g protein

Protein - 41
Carbs - 63
Fat - 30
Calories - 960

Meal 4
Whey protein shake 2 scoup low fat 8oz reduced fat milk- 280 cal 7.5g fat 16g carbs 40g protein
Apple medium - 72 cal 0 fat 19 carbs 0 protein
Peanut Butter sandwich -240calories 17 g fat,20g carbs 9 g protein
5oz of tuna - 70 cal 3g fat 13g protein

Protein - 62
Carbs - 55
Fat - 27.5
Calories - 662

Meal 5
1 cup Buck wheat {170g} - 583 cal 6g fat 121g carb 22g protein
Turkey 135g - 220 cal 9g fat 32g protein

Protein - 54
Carbs - 121
Fat - 15
Calories -803

Meal 6
5oz of tuna -70 cal 3g fat 13g protein
Turkey Sandwich - 230cal 6g fat 27g carbs 17g protein

Protein - 30
Carbs - 27
Fat - 9
Calories - 300

Meal 7
Chicken salad 1 cup - 296 cal 5.5g fat 31g carbs 32g protein
1 cup almonds - 680 cal 60g fat 24g carb 24g protein

Protein - 56
Carbs - 55
Fat - 29.5
Calories - 976

Meal 8
Whey protein shake 2 scoup low fat 8oz reduced fat milk- 280 cal 7.5g fat 16g carbs 40g protein
Peanut Butter Sandwich 1/2 - 95 cal 8g fat 54g carbs 4g protein

Protein - 44
Carbs - 70
Fat - 15.5
Calories - 375

--------------------------
Totals

Protein -370
Carbs - 456
Fat - 156.5

Calories - 4883


Whey Protein Nutrition Facts, Calories, Fat, Protein, and Diet Information - Food Search Results - The Daily Plate Calorie Counter

 

[stooch1e]

Thanks for the breakdown Jast, I appreciate it. Shit, only 4,883 cals give or take. So i guess i'm going to have to find a way to add another 2,000 cause from what i've been reading I should be around 6,000 to 7,000 cals a day. Any ideas on how to add the extra calories? Should I just eat larger portions at a higher frequency?

 

[jasthace]

The almonds and buckwheat are high cal and protein.

1 cup Buck wheat {170g} - 583 cal 6g fat 121g carb 22g protein
1 cup almonds - 680 cal 60g fat 24g carb 24g protein

Meal 3 preworkout you could add a cup of buckwheat.
Meal 4 add a cup of buckwheat.

Also have a look at the caloric values of meals 2,6 and 8 you could bulk them up a bit.

ps I dont even now what buckwheat is, I presume its just whole wheat?

 

[stooch1e]

Jast, thanks again for the info. Buckwheat and quinoa are both super healthy pseudocerals. I'm going to try and incorporate these into my diet and cut down on the whole wheat pasta.

 

[stooch1e]

Is 156g of fat too high even if I'm on cycle?

 

[jasthace]

The way to look at it is, as a percentage of you daily caloric intake.
As long as fat intake is below 30% and is unsaturated fat,it is considered to still be a healthy diet.
Given that the body needs good fats and oils for there linolaic acid content

"Linoleic acid cannot be manufactured by the body, thus, it is an essential fatty acid that must be supplied through the diet. Fat accomplishes many things,It gives us energy for activities, providing nine calories per gram, surrounds and protects vital organs, takes part in cellular function and structure, gives a longer lasting feeling of satiety, regulates hormonal production, balances body temperatures, and transport fat soluble vitamins."

Lets have a look at what you have before adding the extra bulk cals

Protein-1480 cals
Carbs-1824 cals
Fat -1404 cals

If I add these numbers together then subtract 30% the calculator tells me that 30% = 1412 cals
So you are slightly over on the fats.


.

 

[stooch1e]

jast bro, you're on point! im going to try and tweak the diet to cut down on the fats. I'm not putting on weight though so its not all bad.

 

[jasthace]

Opps I meant you're slightly under 30%,only one gram of fat in it though{9cals}
Glad I could help a little.

 

[stooch1e]

jast i followed your advice and started eating buckwheat earlier this week. i've got mixed feelings about it. on one hand it contains a ridiculous amount of nutrients for a carb but on the other it tastes like ass. eating a half cup of the stuff is like eating a whole loaf of wheat bread. oh well, gotta eat big to get big, right

 

[jasthace]

on one hand it contains a ridiculous amount of nutrients for a carb but on the other it tastes like ass. eating a half cup of the stuff is like eating a whole loaf of wheat bread. oh well, gotta eat big to get big, right

I could'nt believe the amount of goodness in the stuff either.

 

[stooch1e]

Jast, i just found out about this stuff called quinoa. here's the wikipedia link to it

[ame="http://en.wikipedia.org/wiki/Quinoa"]Quinoa - Wikipedia, the free encyclopedia@@AMEPARAM@@/wiki/File:Quinua.JPG" class="image"><img alt="" src="http://upload.wikimedia.org/wikipedia/commons/thumb/e/e2/Quinua.JPG/220px-Quinua.JPG"@@AMEPARAM@@commons/thumb/e/e2/Quinua.JPG/220px-Quinua.JPG[/ame]

A couple stores here carry quinoa pasta and i'm replacing all my oatmeal with quinoa and yogurt. check it out.