critique my bulk please

[saleen01]

currently doing WWB #1
sticking with it since January seeing gains, but wanted to make sure my diet it up to par

fit day stats..avg day

grams cals %total
Total: 2608
Fat: 46 413 17%
Sat: 14 125 5%
Poly: 8 74 3%
Mono: 14 128 5%
Carbs: 213 759 30%
Fiber: 24 0 0%
Protein: 323 1291 52%

with on avg eating all the following in a day:

whole wheat bagel with low fat strawberry cream cheese

2 green apples

extra large cofee with skim milk and sweetner

2 scoops nitrean with water

handfull of mixed nuts

6 oz chicken breast on whole wheat with BBQ sauce

extra large coffee, skim milk and sweetner

2 scoops nitrean with water

handful of oats, 1 scoop nitrean with water

10 oz chicken breat on whole wheat

tablespoon natty peanut butter

i repeat this is an avg day...i may eat more or less
usually more, adding in cheese, some veggies, cereals, more milk, mixed nuts, beef instead of chicken

also drink about 2L of water....and a bottle of red wine over the friday and sat night

seeing gains, but am terrified about eating more...I used to weigh 313Lbs back in 1998, no muscle
lost it all in about 2001, but its a constant battle, always conscious of fat gain....its a very mental fight, trying to gain mass, but at the same time fighting food addiction.

so thats why i never posted my fitday in the past, but now i think i need some help, i wanna be bigger....

been working out since 98, cardio for 5 years, then switched to weights, currently i'm 6'3" 210

i figure I'll bulk to about May and then try to cut for the summer

your help is appreciated

[Mr. D]

your fats are too low, and cals to low for someone of your size to be bulking. Protein maybe overkill, but thats your preference.

I would say add more veggies as well.

[saleen01]

your fats are too low, and cals to low for someone of your size to be bulking. Protein maybe overkill, but thats your preference.

I would say add more veggies as well.

where should i be in terms of fat and calories?

thanks for the help

[Jeffreyk]

210? Double cals......

[Mr. D]

Protein minimum: 1g/lbm
Fat minimum: 0.5g/lbm

lbm = bodyweight - bodyfat

I would probably raise fats to about 100g, with equal amounts coming from poly,mono and saturated fats.

At 210lbs, your maintence cals are probably around 2940 - 3360 cals. Adding 20% on top of that, you should probably eat 3528 -4032 cals. I would work your way up to your levels and find a number that allows you to gain no too fast. You may need even more than 4032 cals, but somewhere in that range should be fine. If not, eat more.

[saleen01]

Protein minimum: 1g/lbm
Fat minimum: 0.5g/lbm

lbm = bodyweight - bodyfat

I would probably raise fats to about 100g, with equal amounts coming from poly,mono and saturated fats.

At 210lbs, your maintence cals are probably around 2940 - 3360 cals. Adding 20% on top of that, you should probably eat 3528 -4032 cals. I would work your way up to your levels and find a number that allows you to gain no too fast. You may need even more than 4032 cals, but somewhere in that range should be fine. If not, eat more.


thanks for the help, i'm off to the grocery store!