suggestions on my "bulking" diet

[teege]

..just put it all in fitday, so heres the update:


Heres some background.
Age: 20
Height: 5'8''
Weight: 150
BF: 12-13% (according to scale)

Other Info: Previous cross country runner, and taking a break from triathlons currently. I'm an endurnace guy. This summer though, I want to bulk and gain 10-15 pounds of muscle.

I am lifting 3x/week and running 3x/week...playing an hour of soccer/tennis 2x/week.

So I started a diet like this because I was reading on the boards so much about eating 50% protein, etc etc. I never counted the calories, but today I finally decided to do so. Here are my results from today, which is fairly typical:
All foods are: Calories(Fat/Carb/Protein)

9:00am
4.5mile run

10:00am
Carbwell Cereal: 110 (1.5/14/11)
Low Sug Low Fat Milk 70(0/3/12)
Apple 80;(0/20/0)
Whey Pro. Shake: 120(1/3/24)

11:00am
SB Diet Cereal Bar 140(5/15/4)

3:00pm

Tuna: 180(1/0/32)
FF Cheese: 30(0/2/5)
2 Slcs Bread: 220(2/38/8)
Almonds 300(22/8/18)
Pear 80(1/21/1)


5:30
2xVeggie Burgers 280(12/10/30)
1 Slc Bread 110(1/19/4)
Cott. Cheese 90(1/3/16)


8:00

Chicken Breast 255(5/0/50)
Flatbread 170(1/38/6)
Veggies


TOTALS:

Total Calories 2651
Fat: 67g 605 25%
Carbs: 219g 744 31%
Protein:270g 1081 44%

My concern:
I weigh 150 lbs and I ate 270g Protein. wtf.


I want to bulk up. Shouldnt I be eating closer to 3000 calories? How can I if my protein should be around 150g?

Thanks!

[getfit]

not enough fats in your diet,vegies etc....

looks a bit low too me

if your bulking you need to eat up!


sticky diet/nutrition forum "what a bodybuilder eats" take your first step over there

[Paul Stagg]

Unless you weigh 80 pounds, that is not a bulking diet.

[Built]

Increase the protein and the fat, and ditch the running.

[teege]

OK, i updated my post with more detail...


It just seems like so much protein already! should I add some more carbs/protein?

[Unholy]

Why would you run 4.5 miles if you are bulking, ditch the cereal bar and add some real food.

[Built]

:withstupi

And the fats are still too low, IMHO.

[Unholy]

yeah, you need some natty PB in there, fish oil cas would help out too.

[Built]

Both excellent suggestions that will bring your cals up and do your body good.

[thajeepster]

your numbers dont add up, I counted around 2200 cals. What else are you eating?

[zimbo]

I can appreciate the advice of those who are suggesting that you reduce your participation in calorie-burning exercises, but unless being huge is your only goal, I would respectfully disagree with that advice. If you want to be an endurance athlete (ie. run, participate in triathlons, play soccer, etc) then you should obviously continue doing those things in moderation. You just need to make sure you eat more than you burn. Probably a LOT more than you're eating now.

A site like FitDay.com can help you figure out how much you need to eat to have a net caloric excess of, say, 500 calories per day. At some level, being in great cardiovascular shape works against your getting bulky but if you're only talking about 10-15 pounds of muscle at your current size that's probably realistic.

My guess is that at your current level of fitness and weight training, anything above 250 grams of protein per day isn't going to benefit you so there's nothing wrong with filling the other calories with healthy fats and "complex" carbs.

But that's just my opinion.

--Steve