Sport Bulking Diet! Throw some critique?

[zackattack]

I've been getting back to weight training again and I have been following this plan for the past month or so and I am just curious of people's opinions of it if it needs any tweeking or what not. I am 19 years old, 5'10" 155 lbs 15.5% body fat. Im aiming for of a protein bulk however keeping my carbs essential but only at a desired rate and when needed, heres my plan:

Meal 1
- 1 egg (70 calories, 6 g protein, 5 g fat)
- 4 egg white (60 calories, 16 g protein)
- 1 cup oatmeal (360 calories, 12 g protein, 60 g carbohydrates, 6 g fat)
- ½ cup berries (40 calories, 8 g carbohydrates)
- 3 slices turkey (70 calories, 14 g protein, 1 g fat)
- 1 tbsp honey (60 calories, 17 g carbohydrates)
- Veggies (peppers, cucumbers, spinach, mushrooms)
- **1 VITAMIN C, 1 CALCIUM, 1 MULTI-VITAMIN**
660 calories
PROTEIN; 36 g
CARBOHYDRATES; 85 g
FAT; 12 g

Meal 2
- 3 slices turkey (70 calories, 14 g protein, 1 g fat)
- 1 cup milk (80 calories, 9 g protein, 12 g carbohydrates)
- 11 almonds (77 calories, 4.5 g protein, 4.5 g carbohydrates, 6.5 g fat)
- 2 pills fish oil (20 calories, 2 g fat)
907 calories
PROTEIN; 63.5 g
CARBOHYDRATES; 89.5 g
FAT; 21.5 g

Meal 3
- 1 chicken breast (120 calories, 25 g protein, 2 g fat)
- 2 tsp olive oil (80 calories, 9 g fat)
- Veggies (peppers, cucumbers, spinach, mushrooms)
- **1 FLAX **
1107 calories
PROTEIN; 88.5 g
CARBOHYDRATES; 104 g
FAT; 30.5 g








Meal 4 (pre-workout)
- 1 cup oatmeal (360 calories, 12 g protein, 60 g carbohydrates, 6 g fat)
- ½ cup pasta (65 calories, 16 g carbohydrates)
- 1 scoop whey (111 calories, 27 g protein, 3 g carbohydrates)
- 4 egg white (60 calories, 16 g protein)
- **2 CREATINE**
1703 calories
PROTEIN; 143.5 g
CARBOHYDRATES; 183 g
FAT; 34 g
Meal 5 (post-workout)
- 1 cup chocolate milk (150 calories, 7 g protein, 27 g carbohydrates)
- 1 banana (105 calories, 25 g carbohydrates)
- 2 tbsp honey (120 calories, 34 g carbohydrates)
- 1 ½ scoop whey (166.5 calories, 40.5 g protein, 4.5 g carbohydrates)
- **2 CREATINE, 1 MULTI-VITAMIN, 1 CALCIUM**
2244.5 calories
PROTEIN; 191 g
CARBOHYDRATES; 214 g
FAT; 34 g

Meal 6
- 1 fillet salmon (110 calories, 19 g protein, 3 g fat)
- 1 chicken breast (120 calories, 25 g protein, 2 g fat)
- 1 potato (110 calories, 25 g carbohydrates)
- 2 tsp olive oil (80 calories, 9 g fat)
- Veggies (peppers, cucumbers, spinach, mushrooms)
2664.5 calories
PROTEIN; 235 g
CARBOHYDRATES; 239 g
FAT; 48 g

Meal 7
- 1 cup milk (80 calories, 9 g protein, 12 g carbohydrates)
- 11 almonds (77 calories, 4.5 g protein, 4.5 g carbohydrates, 6.5 g fat)
- ½ cup cottage cheese (100 calories
- 2 tsp olive oil (80 calories, 9 g fat)
- **1 CALCIUM, 1 FLAX**
3001.5 calories

I'm dead-sure on keeping on the creatine and will be picking up some glutamine soon. I might lose the calcium supps. as I have started throwing milk into my diet (skim, even though it gives me the bad gas and occasional bloating) and once again because of bloating problems I am sticking to the Purple-K Kre-Akalyn creatine. I would appreciate some response! Thanks! Also, if you guys know any other great supplements I can pick up I'd appreciate it!

(P.S. THIS IS DAY TO DAY as I am weight-training everyday exceptional one day break or a light day instead, usually sunday. these are exact calories as I have decided to quit the booze)

 

[malkore]

have you ever tried creatine ethyl ester? I'd try it for creatine 'without the bloating' before I'd pay for purpleK (which has never been tested and proven by independent studies)

and skip glutamine. it doesn't work like the supp. companies say it does, so its just throwing money away.

otherwise, just track your progress and tweak calorie intake based on whether you're gaining mass or not, and whether too much of the mass is fat. you can minimize fat gain to a degree on a bulk, and your clean eating approach is a good way to try and accomplish that.

Do watch the turkey slices, as I assume you mean deli meat. Stuff's loaded with sodium, nitrates, and lower quality protein.

 

[Woopydalan]

I'd take out carbs and put in more fat

 

[zackattack]

Thanks for the great advice malkore, yeah I'll definitely give the ethyl a look. And the turkey slices are deli yes but I usually get the 'reduced sodium' ones which shoot for about 300 - 350 mg sodium per 3 slices.

And for the carbs, i'm thinking maybe cut the potato out at dinner after workout? i wanna stick to em for breakfast and pre and post workout. However, do you think I'm having too much simple carbs for post?