My bulking diet...give a look?

[Collegekid]

I haven't posted my diet in a while, so I was just wondering if someone could give a little advice if they see anything horribly wrong....(the excessive amount of oatmeal is because it's one of the few clean carb sources I can get here at college...cafeteria food isn't spectacular...)

I'm 5'9, 130lbs.

9:30 -Oatmeal
-6 egg whites
-1 cup skim milk
-little bit of PB
-430 cals, 35g protein, 50g carbs, 8g fat

11-12 Workout

12:00 PWO - 16 oz Gatorade, 1.5 scoops whey, raisins
-300 cals, 28g protein, 46g carbs

1:30 -Oatmeal or brown rice
-chicken breast
-almonds/PB
-380 cals, 36g protein, 44g carbs, 7g fat

3:45 -Tuna sandwich on Ezekiel bread, slice of nonfat cheese, almonds
-360 cals, 32g protein, 34g carbs, 8g fat

6:00 (very similar to 1:30)
-Oatmeal or brown rice
-tuna or chicken breast
-olive oil or PB
-380 cals, 36g protein, 44g carbs, 7 g fat

8:15 -bowl of total protein mixed with cold oatbran cereal
-nonfat yogurt
-almonds/pistachios
-340 cals, 33g protein, 30g carbs, 10g fat

10:30 -nonfat cottage cheese
-1 tbs PB
-Small amount of cold oatbran cereal
- 250 cals, 20g protein, 20g carbs, 9g fat

TOTAL: ~2450 cals, 220g protein, 270g carbs, 52g fat

My main thing now is to maybe reduce the protein a little and bump up the fats. It's tough getting enough healthy fats though...I add nuts, PB, or olive oil to every meal and still dont get that much.

[_-_v_-_]

Unless you're weighing the tuna, beware: most cans contain far less than the label claims.

A typical "6oz" can of low-sodium chunk light tuna often contains, I've found, only 90-100 g of tuna once drained.

[Collegekid]

Really? That sucks...I don't have a food-scale (and if i got one my roommate would really think i'd lost it, plus I don't really have room)

[_-_v_-_]

I've got one that: A) is accurate to 0.1 gram; B) cost, I believe, 25.00; and C) is smaller than a deck of cards.

Best purchase I've ever made.

[Collegekid]

What's the brand?

[_-_v_-_]

I can get you the product manufacturer, if you like; I could probably find it on amazon.

[_-_v_-_]

lol. Wrote that post before I saw that you'd asked :)

Eerie.

[_-_v_-_]

http://www.amazon.com/exec/obidos/tg/detail/-/B0002EXVH8/qid=1112244464/sr=8-11/ref=pd_ka_4/002-6449521-5381605?v=glance&s=kitchen&n=507846

There ya go.

[galileo]

I've noted 1 can of drained tuna is roughly 2 servings rather than 2.5.

[spencerjrus]

How are you bulking on 2450 calories a day?

[Sidior]

How are you bulking on 2450 calories a day?

well it should be possible seeing as how he only weighs 130 right now

[Vapour Trails]

You won't gain an ounce on that diet.

[HahnB]

I would start out at 3000 calories.

[Wierz]

If you have the money for it I'd suggest a weight gainer powder of some sort. I use ProLab N Large powder. I understand if you don't though, supplements can be expensive.

http://www.global-nutrition-inc.com/pl-019.html

It's a good source of protein and any weight gain powder will add much needed calories. Def. shop around for your whey and weight gain powder since they're not all created equal in price or quality.

It's worked for me so far, I've gained 7 pounds in about 6 weeks(which is a lot for me since I started at 138).

If you can't afford supplements, a small suggestion I have for you diet is get your hands on as much baked chicken and rice as you can stomach. Also, don't neglect vegetables. Your protein intake seems good but the others are right that your calories could possibly be higher. One small weight gain shake sometime during the day would add approx. 500-600 calories, 30-40 grams of protein, and lots of other stuff like amino acids, vitamins, etc..



good luck on your gains

[raniali]

i think your fats are a bit low personally. if you aren't gaining on 2500 cals, then take the advice and eat more.