Diet Check for Clean Bulk

[jrs2806]

Hey Guys,

Starting my first clean bulk. I'm 5'8", 26 years old, currently 156lbs. Fit day claims I burn 2,858 calories a day, so a 500 surplus would be 3,358 per day to go for ~1lb/week gain. Can anyone do a diet check for me below just to make sure I'm on the right track before I start this week? I'm OCD and find eating the same thing every day is just easier for me so I have less thinking to do... and I can also package meals in the fridge for me to last a week. I weigh myself in the mornings. I'll keep track and modify accordingly with a rolling 6 day average to make sure I'm gaining ~1lb/week. Macros are at the bottom.

Meal 1
3 Eggs, Scrambled
Yogurt
Raisins 1.5oz

Meal 2
Protein Shake 30g (milk + protein)
Peanuts 50g

Meal 3
Chicken Breast 6oz
Orzo Pasta 1.5c cooked
Vegetable

Meal 4
Protein Shake 30g (milk + protein)
Yogurt
Raisins 1.5oz

Meal 5
Chicken Breast 6oz
Rice 1.5c cooked / .5c dry
Vegetable

[ Workout happens between these two]

Meal 6
Protein Shake 30g (milk + protein)


Total Calories: 3,303

Fat: 101.5g // 28%
Carbs: 315g // 40%
Protein: 247g // 32%

Thanks guys.

[Holto]

You've essentially skipped the most important step and that is determining maintenance. The typical concern here would be that you'd gain fat too fast because you don't know your maintenance. On 3300 I wouldn't be terribly worried about gaining fat but you could be overshooting the mark.

It could also be that your maintenance is over 3300 and you actually lose weight on this.

My advice is track your calories and weight extremely close for the first few weeks.

[loganb]

Hey Guys,

Starting my first clean bulk. I'm 5'8", 26 years old, currently 156lbs. Fit day claims I burn 2,858 calories a day, so a 500 surplus would be 3,358 per day to go for ~1lb/week gain. Can anyone do a diet check for me below just to make sure I'm on the right track before I start this week? I'm OCD and find eating the same thing every day is just easier for me so I have less thinking to do... and I can also package meals in the fridge for me to last a week. I weigh myself in the mornings. I'll keep track and modify accordingly with a rolling 6 day average to make sure I'm gaining ~1lb/week. Macros are at the bottom.

Meal 1
3 Eggs, Scrambled
Yogurt
Raisins 1.5oz

Meal 2
Protein Shake 30g (milk + protein)
Peanuts 50g

Meal 3
Chicken Breast 6oz
Orzo Pasta 1.5c cooked
Vegetable

Meal 4
Protein Shake 30g (milk + protein)
Yogurt
Raisins 1.5oz

Meal 5
Chicken Breast 6oz
Rice 1.5c cooked / .5c dry
Vegetable

[ Workout happens between these two]

Meal 6
Protein Shake 30g (milk + protein)


Total Calories: 3,303

Fat: 101.5g // 28%
Carbs: 315g // 40%
Protein: 247g // 32%

Thanks guys.


What does your training look like?

[Behemoth]

Hey Guys,

Starting my first clean bulk. I'm 5'8", 26 years old, currently 156lbs. Fit day claims I burn 2,858 calories a day, so a 500 surplus would be 3,358 per day to go for ~1lb/week gain. Can anyone do a diet check for me below just to make sure I'm on the right track before I start this week? I'm OCD and find eating the same thing every day is just easier for me so I have less thinking to do... and I can also package meals in the fridge for me to last a week. I weigh myself in the mornings. I'll keep track and modify accordingly with a rolling 6 day average to make sure I'm gaining ~1lb/week. Macros are at the bottom.

Meal 1
3 Eggs, Scrambled
Yogurt
Raisins 1.5oz

Meal 2
Protein Shake 30g (milk + protein)
Peanuts 50g

Meal 3
Chicken Breast 6oz
Orzo Pasta 1.5c cooked
Vegetable

Meal 4
Protein Shake 30g (milk + protein)
Yogurt
Raisins 1.5oz

Meal 5
Chicken Breast 6oz
Rice 1.5c cooked / .5c dry
Vegetable

[ Workout happens between these two]

Meal 6
Protein Shake 30g (milk + protein)


Total Calories: 3,303

Fat: 101.5g // 28%
Carbs: 315g // 40%
Protein: 247g // 32%

Thanks guys.


Looks fine. Eat it consistently and observe and adjust total amount if need be.