yet another bulking diet. any advice?

[Elite_Fry]

Hello. Gonna start bulking again.. im 18 shit ectomorph.. approx 170 pounds.
I got my diet and would appreciate any type of criticim or advice or anything..

------- D I E T --------

carbs/protein/fat

10:00 am
45 / 09 / 05 - 2 slices wholegrain toast w/ butter
30 / 10 / 02 - 100g yoghurt
35 / 08 / 04 - big bowl cereal
16 / 11 / 02 - 300ml milk for drink

Post-Workout 11:30 am
30 / 10 / 02 - 100g yoghurt yoghurt
apple juice with creatine

12:00 WORKOUT

ASAP after Workout 13:00-13.15
15 / 40 / 04 - protein shake with 300ml milk
30 / 10 / 02 - 100g yoghurt
apple juice with creatine

14:00 pm
15 / 22 / 05 - chicken with this crumbed stuff
50 / 14 / 14 - 2 slices wholegrain toast w/ peanut butter
16 / 11 / 02 - 300ml milk for drink

16:30
00 / 35 / 05 - chick or steak
50 / 10 / 16 - combined plain and pb rice
orange juice drink

8:30 pm
03 / 18 / 00 - tin of salmon
40 / 03 / 01 - approx 10 crackers
16 / 11 / 02 - 300ml milk for drink

10:30 pm
15 / 40 / 04 - protein shake with 300ml milk
00 / 00 / 09 - tblspoon flaxseed oil

total is... 404 / 261 / 80 works out 3330 calories
thats not really enough is it?? should i up for my protein or carbs?
might add a bowl of macaroni

 

[MrRTTB]

If you are a ectomorf, I would try to eat at least bodyweight times 18-20, around 3000cals-3400cals. I would try to focus on eating big about 3 times none workout days, then 4 times work out days. Except from that, add 3-4 meals per day with a smaller amount food. The big meals are breakfast, lunch and dinner. Also postworkout should be seen as a big meal. Try to eat more protein, about 50-60g in the big meals.

#Breakfast you need more protein. Eat chicken, proteindrinks, or any other form of protein. For me cereal are no can do. Rather eat oatmeal for breakfast with milk and youghurt.

#Eat some protein and fruitjuice or fruits before workout. I eat about 30g protein from some kind of meat. Sometimes some oatmeal to that.


I would bump protein a bit more, around 300g. If you notice you gain fat to fast, then just lower on the fat.

 

[Thaibox]

Not nearly enough cals bro

Why is your first meal at 10? Is that when you get up?

You could wake yourself at about 2am and slam a premade shake.

Eat more for meal #1. You need protein when you first get up, lots of it.

What time do you go to bed?

You're eating clean, but just not enough

 

[Atherjen]

------- D I E T --------

carbs/protein/fat

10:00 am
45 / 09 / 05 - 2 slices wholegrain toast w/ butter
30 / 10 / 02 - 100g yoghurt
35 / 08 / 04 - big bowl cereal
16 / 11 / 02 - 300ml milk for drink
*you need more protein from whole foods, how about eggs/wgg whites?

Post-Workout 11:30 am
30 / 10 / 02 - 100g yoghurt yoghurt
apple juice with creatine

12:00 WORKOUT

ASAP after Workout 13:00-13.15
15 / 40 / 04 - protein shake with 300ml milk
30 / 10 / 02 - 100g yoghurt
apple juice with creatine
*instead of the apple juice and yougurt, switch to 75g of dextrose and cut out the milk, it will slow absorbtion.

14:00 pm
15 / 22 / 05 - chicken with this crumbed stuff
50 / 14 / 14 - 2 slices wholegrain toast w/ peanut butter
16 / 11 / 02 - 300ml milk for drink

16:30
00 / 35 / 05 - chick or steak
50 / 10 / 16 - combined plain and pb rice
orange juice drink

8:30 pm
03 / 18 / 00 - tin of salmon
40 / 03 / 01 - approx 10 crackers
16 / 11 / 02 - 300ml milk for drink

10:30 pm
15 / 40 / 04 - protein shake with 300ml milk
00 / 00 / 09 - tblspoon flaxseed oil

total is... 404 / 261 / 80 works out 3330 calories
thats not really enough is it?? should i up for my protein or carbs?
might add a bowl of macaroni

I would suggest eating more as well, doesnt seem like enough. Do it slowly though, to not gain fat.

 

[Elite_Fry]

thanks all
i normally wake up between 9:30 and 10am...
normally bed around midnight
how much protein do you think i should try to get in fro breakfast?
okay and ill add some food to post-workout meal

 

[Kid Dynamite]

ectomorph bulk-up: for the day, make sure you get 250 - 300g/pro. then eat whatever else you want, keeping cals high. have fun.