Can i get some help on my diet

[bbock7272]

My stats : 5'10 165 bulking. Yes i am not heavy at 165, but im not skinny either, i can lose a bit on my lower stomach and lovehandles




When i wake up:
Oatmeal or Cereal and Milk

2hrs later:
50 gm whey protien shake

Lunch:
Grilled Chicken Wrap w/ lettuce tomato bal.vineger

Pre Workout (30 min before)
Whey Protien shake 50 grams +creatine

Post Workout (right after)
Whey Protien shake 50 grams +creatine

Dinner: Usually a chicken or meat dish, sometimes pasta (basically whatever my family is eatting unless im working then i have a grilled chicken salad w/ turkey)

Before goin to bed
Cottage Cheese 2 1/2 servings + 23gm whey protien



Throughout the day I have one to two snacks: They are usually a 2.5 serving can of tuna or a detour protien bar

I also end up eating a slice or 2 of pizza 3 times a week when im delivering pizza for my job at night, though its not hurting me i dont think.


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I know my calorie intake is close to nothing, yet i dont know what to eat for clean calories. Im sure i can eat another 2000 calories but i dont know where i should get it from. My carbs are very low too, but ive been low carbs for a while now and everyone has told me thats the way to go. Im assuming i put about 175g of protien in my body from protien shakes + skimplus milk, but im sure i only absorb 130g because of my size. I also assume im getting from 75-100g of protien from my lunch and dinner , and maybe more from the tuna.

Please let me know what you would add/change and give me some ideas on what to eat to boost my calories (if u think i need em)

 

[bbock7272]

bump

 

[Deleted member 33117]

Have you considered a ckd yet? There is alot of info on keto diets on this board.

 

[mrzap]

Very weak bulking diet. You need more solid proteins. Get some eggs or egg whites in you in the morning. Eat more chicken breast in place of shakes. Add some healthy fats in there like fish oil, flax oil, or peanut butter. Good for you and it helps you get in the extra calories for bulking

 

[bbock7272]

im not into a keto diet. its just not gonna work for me, nor am i gonna check when im in or out. Eatting a slab of bacon makes me fat , not thin Im always low carbs so it will not shock my body at all.

Im gonna start putting tbsp or 2 of peanut butter in each of my protien shakes. Would that help for calories. I also have flax seed oil pills, but i heard the consenus on them is that they arent good.

Plz let me know . My problem is i dont knwo what are high calorie foods that are still good to eat on a diet for bulking. Im not in the mood to gain 5lbs muscle and 20 lbs fat

 

[MeatHead57]

dont put the pb in your post work out!! try this

breakfast-4 eggs 1 whole 3 white, 4 peices whole wheat bread, 3-4 tbsp pb, 2 tbsp jelly thats 860 cals fat-33 protein-50 carbs-80

lunch- 2tbsp pb, 2tbsp jelly.2 peices wheat bread, 6 slices deli turkey, 2 peices bread , 2 tbsp mayo cals 850 fat- 30 protein-40 carbs-78

mid day- protien shake- 2 bannanas, 2 scoops powder,8 grahm crackers, 2 granola bars, cals-920 fat-19 protein-56 carbs-121

dinner- 1 lb serloin burger, 4 slices wheat bread, broccoli

before bed- 3 tbsp pb, whole box chocolate ff sugar free pudding,2 scoops protein powder, 2 grahm crakers 880 cals fat-30, protein- 61, carbs-62

so thats it try it if you like it!! cals 5430 fat-136 pro. 323 carbs-416

 

[lamp24]

lots of complex carbs and eat 1.5 X bodyweight in protein

 

[lamp24]

start at maybe 2.5 X bodyweight in carbs making sure they are lower on th GI scale so you dont gain as much bodyfat and take in a bunch of simple carbs after your workout

 

[HANSEL]

More Meat, More Potatoes, and less shakes

 

[BW090582]

Why cant you have any PB in your post workout shake?

 

[~ThaGame~]

your not getting enough calories in your diet, its not all about the protein. take in more cals bro

 

[MeatHead57]

the bp will slow down the digestion proses of the protein and carbs!!

 

[bbock7272]

so thats it try it if you like it!! cals 5430 fat-136 pro. 323 carbs-416



Dont you think this is a little much for a 5'10 165 lb guy? 416 carbs isnt too much? and 136 fat? or even 5400+ cals i wasthinkin 3500 cals

 

[MeatHead57]

im 150 lbs!! i have been eating that since january!!! i have 7 % bf and have gained 40 lbs!!

 

[bbock7272]

u were 110 lbs in january? are u a midget?

 

[MeatHead57]

no im 5'7

 

[tinymm]

dont put the pb in your post work out!! try this

breakfast-4 eggs 1 whole 3 white, 4 peices whole wheat bread, 3-4 tbsp pb, 2 tbsp jelly thats 860 cals fat-33 protein-50 carbs-80

lunch- 2tbsp pb, 2tbsp jelly.2 peices wheat bread, 6 slices deli turkey, 2 peices bread , 2 tbsp mayo cals 850 fat- 30 protein-40 carbs-78

mid day- protien shake- 2 bannanas, 2 scoops powder,8 grahm crackers, 2 granola bars, cals-920 fat-19 protein-56 carbs-121

dinner- 1 lb serloin burger, 4 slices wheat bread, broccoli

before bed- 3 tbsp pb, whole box chocolate ff sugar free pudding,2 scoops protein powder, 2 grahm crakers 880 cals fat-30, protein- 61, carbs-62

so thats it try it if you like it!! cals 5430 fat-136 pro. 323 carbs-416

iam very close to this diet,i change it up a little just so iam not eating the same foods eveyday! but its very easy to follow.....

-matt