5-10 145lbs trying to slow bulk

[thajeepster]

heres my basic meal plan, it may change day to day, but basically the same, on non workout days I have alittle more for lunch. How does it look?

Breakfast -
Oat Bran 80g ~200cals 53g carbs 14g pro 5.5g fat (cals diff due to fiber)
Egg Beaters 1 cup ~120/4/24/0
FF Cheese 1 slice ~30/2/6/0
Veggies

Mid Morning-
Homemade Protein Bar ~283/33/35/9

PWO-
1 scoop ON Whey w/Creatine ~110/3/23/1
Frozen Fruit (peaches or strawberrys)200g ~86/16/1/1

Lunch-
2 WW Tortillas ~100/22/10/4(for both) or 2 slices Ezekial Bread ~160/30/8/1
Chicken Breast 112g ~ 185/0/35/4 or 1 Can Tuna ~150/0/33/1
FF Cheese 2 slices~62/5/9/0
Salad (Mustard and Vinegar Dressing)

Afternoon-
Chicken Breast 112g ~185/0/35/4 or Fish 112g ~162/0/26/6
Brown Rice 3/4 cup ~168/34/4/2 or Baked Potato ~150/35/3/0
Veggies

Dinner-
Chicken Breast 112g ~185/0/35/4 or Fish 112g ~162/0/26/6
Brown Rice 3/4 cup ~168/34/4/2 or Oat Bran 60g ~148/40/10/4
Veggies

Before Bed-
2% Cottage Cheese 300g ~ 241/11/38/5
1 package sf jello gelatin ~40/0/6/0
PB 1 tbsp ~ 95/4/4/8

Total
From ~2139cals To ~2318 not counting vegetable cals (prob another 200 or so)

[Vido]

That's not very many cals. You know your body better than I do, but even at your size and for your goals (slow bulk), I'd say you need to eat more. The place to start would be increasing the fat as I see very little at all in your diet, and basically no EFA's.

[AdmiralDan]

That's not very many cals. You know your body better than I do, but even at your size and for your goals (slow bulk), I'd say you need to eat more. The place to start would be increasing the fat as I see very little at all in your diet, and basically no EFA's.

i agree with vido, but give it a try see if it works

[thajeepster]

whats a good source of efas that are in actual food? Not the pills? If im going to increase cals, i might as well enjoy stuffing myself with it.

[thajeepster]

also, i try to give myself a buffer zone with the cals because my daily totals dont include fiber, probobly around 80g a day, thats around 240cals and vegetables another 200-250 cals or so, so my daily totals are actually around 2800 or so. Or should I stick with what i have and not count fiber and vegetable calories, and just include my carbs fat and protein sources?

[TheGimp]

whats a good source of efas that are in actual food? Not the pills?

Fish. Best thing would be to take some fish oil pills and get the rest of your fat from predominantly neutral monounsaturated fat sources like nuts, avocados and olive oil.

Also I'd count your veggie cals. If it goes in your mouth, count it.

[RBC13]

Count all calories please. 80g is a lot of fiber, i hope you can handle it. You need some fat in your diet.

[Nito]

Why wouldn't you count veggie cals, they still make up calories. Probably mostly coming from carbs, though.

[Vido]

Also I'd count your veggie cals. If it goes in your mouth, count it.

Depends how anal you want to be. I think as long as you either always count them or never count them, it'll all work out the same...just be consistent.

(I don't count veggie cals.)

[Jezcore]

I get Flora Pro-Active margarine, i don't know if you can get it but it contains about 4g of EFA (6 and 3) per serving, and it is very low in saturated fat, trans fat, bad cholestorol and contains a fair amount of good cholestorol. I have that on sandwiches or veggies and fish oil capsules aswell.