bulking diet

[iso2]

hi please post comments on my bulking diet pleaset tell me what do you think

Im 1.79m 78 kilos

Meal 1
60 grams uncooked oatmeal w/milk
2 cups low fat milk
8 egg whites
2 slices of wheat bread

meal 2
2 tuna cans
1 banana
1 cooked yam

meal 3
protein shake
2 slices wheat bread
60 grams turkey breast

meal 4
2 tuna cans
1 potatoe

meal 5
200 grams chicken breast
1 potato

meal 6
2 tuna cans
1 glass of milk


Calories - cal 2908.37

Protein - g 300

Fat - g 29.31

Carbs - g 361.13

What should I add I want to get 7 kilos in 1.5 months
MY bmr is more or less 2057 without counting workouts and soccer games

 

[Manu]

At first glance i would add some EFA in diet. Suplemment with fish oil or some flax seed oil.
Do you know your % bf ?

 

[iso2]

I dont know my BF% exactly but Im arround 13-14%. Remember That Im bulking, what is EFA?

 

[Gemini_Man]

EFA = Essential Fatty Acids

The "good" fat. Olive oil also works great. Salmon also has alot of EFA's.

If you're bulking up, don't be affraid to eat some steak. Also drink a gallon of water a day.