Bulk diet cycle

[sethxp]

My current stats :

Age : 26 Height : 67,7 inches Body Fat : 17 % LBS : 145 Years of training: 2 years
BMR : 1600 KCAL calculated with Harris Benedict formula
All my life I was a skinny fat guy so for the moment am not looking very good, I have a big gut and bassically all my fat is concentrated on abdomen ( visceral fat and subcutaneous fat waist stat 33,5 inches), no fat stored on my chest , legs or hands or any other place.
I am currently trying to obtain some lean body mass and I want to bulk until I obtain 165 lbs, then I will try a small cut(to 154 lbs) to reduce my abdominal fat.

This is meal plan bulk cycle, please give me your opinions:
Meal 1
3 Whole Egg
170 grams of cheese
Veggies
1 cup of coffee with 5 grams of Xylitol
Total : 50 gram Protein
53 gram Fat
15 grams Carbs
700 kcal

Meal 2: 1 Apple =150 grams
88 kcal

Meal 3 : 50 grams yoghurt
35 grams Oat Meal
40 grams Whey Protein
15 grams Nuts
Total : 47 grams Protein
10 grams Fats
30 grams Carbs
383 kcal

Meal 4 : 200 grams of chicken breast + 75 grams veggies
Total: 45 grams Protein
344 kcal

Meal 5 : 50 grams of grapes
34 kcal

Meal 6 : 200 grams Cottage Cheese
50 grams Whey
Total : 75 grams Protein
283 kcal

Meal 7: 200 grams of turkey breast or Tuna + veggies(salad)
Total : 65 grams Protein
290 kcal

Meal 8 Post Workout : 60 grams Whey Protein
50 grams of berries
35 grams of Quinoa
75 grams Yoghurt
Total : 70 grams Protein
40 grams Carbs
440 kcal

TOTAL : 352 grams Protein
70 grams Fats
100 grams Carbs
2500 kcal

Training : Monday - Legs,Calves
Tuesday - Chest,Biceps
Wednesday - HIIT
Thursday - Back, Traps
Friday - Shoulders,Triceps
Saturday - Abs
Sunday - Rest

I did not post my current routine because every week I change my exercises, I am trying to avoid plateau.

Water : 3 Litres Water per day

Supplements :
Multivitamins
Fish Oil
ZMA
Calcium Magnezium and Zinc
Maca
Tribulus
Spirulina
Milk Thistle

 

[EZ_E]

My current stats :

Age : 26 Height : 67,7 inches Body Fat : 17 % LBS : 145 Years of training: 2 years
BMR : 1600 KCAL calculated with Harris Benedict formula
All my life I was a skinny fat guy so for the moment am not looking very good, I have a big gut and bassically all my fat is concentrated on abdomen ( visceral fat and subcutaneous fat waist stat 33,5 inches), no fat stored on my chest , legs or hands or any other place.
I am currently trying to obtain some lean body mass and I want to bulk until I obtain 165 lbs, then I will try a small cut(to 154 lbs) to reduce my abdominal fat.

This is meal plan bulk cycle, please give me your opinions:
Meal 1
3 Whole Egg
170 grams of cheese
Veggies
1 cup of coffee with 5 grams of Xylitol
Total : 50 gram Protein
53 gram Fat
15 grams Carbs
700 kcal

Meal 2: 1 Apple =150 grams
88 kcal

Meal 3 : 50 grams yoghurt
35 grams Oat Meal
40 grams Whey Protein
15 grams Nuts
Total : 47 grams Protein
10 grams Fats
30 grams Carbs
383 kcal

Meal 4 : 200 grams of chicken breast + 75 grams veggies
Total: 45 grams Protein
344 kcal

Meal 5 : 50 grams of grapes
34 kcal

Meal 6 : 200 grams Cottage Cheese
50 grams Whey
Total : 75 grams Protein
283 kcal

Meal 7: 200 grams of turkey breast or Tuna + veggies(salad)
Total : 65 grams Protein
290 kcal

Meal 8 Post Workout : 60 grams Whey Protein
50 grams of berries
35 grams of Quinoa
75 grams Yoghurt
Total : 70 grams Protein
40 grams Carbs
440 kcal

TOTAL : 352 grams Protein
70 grams Fats
100 grams Carbs
2500 kcal

Training : Monday - Legs,Calves
Tuesday - Chest,Biceps
Wednesday - HIIT
Thursday - Back, Traps
Friday - Shoulders,Triceps
Saturday - Abs
Sunday - Rest

I did not post my current routine because every week I change my exercises, I am trying to avoid plateau.

Water : 3 Litres Water per day

Supplements :
Multivitamins
Fish Oil
ZMA
Calcium Magnezium and Zinc
Maca
Tribulus
Spirulina
Milk Thistle

A few suggestions:

Increase your calories in Meal 1, you can probably go 8 egg whites/3 yolks & adjust from there.

Meal 2-3-5-6 drop the apple & grapes and get some solid protein in there for each of those meals.

I'd also change your routine, go all out on chest and shoulders leaving NOTHING on the table....hit arms another day.

Go big but you'll need to do a 2 on 1 off if you're going heavy to bulk.

 

[jacobyo]

A few suggestions:

Increase your calories in Meal 1, you can probably go 8 egg whites/3 yolks & adjust from there.

Meal 2-3-5-6 drop the apple & grapes and get some solid protein in there for each of those meals.

I'd also change your routine, go all out on chest and shoulders leaving NOTHING on the table....hit arms another day.

Go big but you'll need to do a 2 on 1 off if you're going heavy to bulk.

thanks for adding your suggestions.

 

[RickRock13]

At your current body fat level, I would refrain from trying to add too many extra calories to bulk up, until you are in better shape. If you are at 17% now you certainly don't want to increase that. I would get down to 12% or so before trying to add mass