How is this for a skinny guy bulking first time

[FORTUNE]

How is this diet for a smaller guy bulking heavily for the first time,

please add any advice or critiscms thank you. i am 19 male weight 151

lbs@6'3 hieght. am on heavy workouts 4 days per day, compound excersises

deatiled below.
btw ive been eating like this for about 2 months now, gained 16lbs since august 30/03

Ate:
1 orange juice
1. banana
1 big chocolate chip muffin w/ margarine
1 small 2% white milk
1 large 500 ml 2% white milk
1. steak, lettuce, tomato, onion,swiss cheese pita (large)
1.califlour soup
1.salad w/ italian dressing
1.stir fry with lean chicken, vegetables
1. light cheese sauce on plate of bowties pasta
4. glasses of water
2. glasses of 2% white milk
1. banana
2. protein bars (21g protein each)
1. banana (3rd now)
1. brazil nut
4. small pieces of cheese
1. piece of ham
1. can of tuna (about 40g protein)


Thats about it i might have missed one or two things.... also i should note

that breakfast is more often also with 1 piece brown toast, 1 smallish

yogurt and 3 or 4 fried eggs with ketchup. I might also eat a bit more in

the day, not usually less than this.

Consider my situation, from the time i last posted i was about 146 now

151lbs, still really skinny for my hieght 6'3, need to gain about 20-30 lbs

of mass minimum say by june.

[EATING]

have been very active and never really realized i wasnt eating right,

skipping meals, eating some bad foods often..... now am on a heavy compound

movement regime, dips, benchpress, incline, pushups, chinups, flys,

deadlifts, squats and leg and shoulder work. pretty much a total body

workout, 4 times a week, no more than an hour, always quite well hydrated

usually get about 10 glasses of water per day, if anyone noticed 4 glasses

is a bit low, 15 might be good.


hopefully i can work with the continued advice and assesment provided by

the members of elitefitness, thank you all you big motherfucking beast

phschyopaths i will join you someday. thats the plan

peace bro's im 19 and have been researching on this site and others for

about 8 months....thanks for all of the help bros,

[EATING]

 

[Mr.X]

I'm not sure of the order of the foods and how you split the meals, not too clear, but here's a potential meal plan for you:

NOTE: meals are every 2-3hrs (ballpark) assumed first meal 8am

Meal 1:
1 cup oatmeal
5 whole eggs
5 egg whites
2 tbsp. all natural peanut butter

Meal 2:
10oz. lean steak (eye round example)
1 large yam (6-8oz.) or sweet potatoe
1 large salad (lots of greens)
1 tbsp. olive oil

Meal 3:
8oz. ground beef (drain fat - beef must be lean)
4oz. wheat pasta
2 cupts steamed veggies
2 tbsp. of Flaxseed oil

Pre-workout Meal
40g whey protein/30g dextrose/2tbsp. honey

Post-workout Meal
50g whey protein/40g dextrose/1tbsp. honey

Meal 4: (about 1 1/2 - 2hrs post pw meal)
2 large baked potatoes
10oz. chicken breast
3 cupts steamed green veggies

Meal 5:
protein shake: 30g egg protein/30g caseinate 2 tbsp. MCT oil

Meal 6: assumed before bed
protein shake: 40g egg protein/40g caseinate 2 tbsp. all natural peanut butter, add 15 psyllium husk fiber before bed

I know this is hard to do right off the bat, but work your way into it and you'll be fine.

Dextrose and protein mixes: www.Proteinfactory.com
psyllium husk: www.beyond-a-century.com

Mr.X

 

[JKurz1]

Too many shakes X - Too many.....just my .02.......how the hell is he suppose to train shen he's on the shitter all day?

 

[overhead]

Looks good to me, I could drink protein shakes all day and not end up on the "shitter all day".

 

[FORTUNE]

hmm i did not know that eating protein shakes makes you shit weird all the time, well i already do that anyways maybe cause of the protein bars.........

good advice maybe a few more replies, i couldnt split everthing up im gone to school for about 14 hours and hard to keep track of every fucking thing but not so hard to remember everything that i ate, just cant remember where.... having about 4 medium meals and 1 snack plus water and protein interspersed right now.

btw whats with oatmeal at breakfast, what is a TASTY way that i could quickly have some oatmeal, it seems to be the number one breakfast bulking food.

thanks bros

 

[mickeys]

X gave a good diet.. i'd just change the 2nd to last shake into food. like a can of tuna with some natty PB and maybe a glass of milk

 

[Mr.X]

Too many shakes X - Too many.....just my .02.......how the hell is he suppose to train shen he's on the shitter all day?

Who said he will be on the "shitter". Please do your research next time, for protein only cause problems with individuals prone to them. Don't generalize that all people are the same.

Mr.X

 

[Mr.X]

X gave a good diet.. i'd just change the 2nd to last shake into food. like a can of tuna with some natty PB and maybe a glass of milk

Caseinate and MCT as a mix would create a prolonged release during the night - allowing for lowest levels of catbolism. Also, MCT would allow for the night time GH release to capitalize on the semi-starvation state and use Ketones for energy while elevating IGF-1 levels.

Mr.X

 

[Mr.X]

hmm i did not know that eating protein shakes makes you shit weird all the time, well i already do that anyways maybe cause of the protein bars.........

good advice maybe a few more replies, i couldnt split everthing up im gone to school for about 14 hours and hard to keep track of every fucking thing but not so hard to remember everything that i ate, just cant remember where.... having about 4 medium meals and 1 snack plus water and protein interspersed right now.
if eating meals is a problem, than I would suggest concentrating on protein shakes with external carb sources and some fats.

Get yourself a
Maltodextrin and Caseinate/Egg/whey (40/40/20) protein mix, add some all natural peanut butter on the side and/or almonds and walnuts.

This would allow for at least a degree of replacement for your regular meals w/ full control over what you eat

the oatmeal can be replaced w/ some low-gi cereals, like Kasha and/or something close to it - but oatmeal is one of the best low-gi/fiber rich foods out there

Mr.X