Sport Diet for bulking

Sport Fitness
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Champr23

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How is my diet? (trying to bulk up)
I weigh 145lbs.

Meal 1 (breakfast) 7:00a.m.
2 egg whites (poached), 1 egg (poached), 1 slice wheat bread, 1 cup orange juice, banana; .5 litre of water.

Meal 2 (lunch) 10:00a.m.
0.7 can tuna, 2 slices wheat bread, 1 cup low fat yogurt, 1/4 cup pistachios, peaches, and carrots; .5 litre of water.

Meal 3 (post workout)
2 litre of water
1.5 scoop whey protein
Granola Bar + 46g dex (75g-100g total)

Meal 4 or 5 (as soon as I get home)
90 grams of Old Fashioned Oatmeal in milk.
1 cup fat free yogurt.

Meal 4 or 5 (dinner)
2 ounces steak, 80g brown rice, and vegetables; a litre of water.

Meal 6 (before bed)
2 scoop Natural Peanut Butter, 1 glass milk (blended together)
Banana

This diet yields 3,000 calories. 413g carbs, 170g protein, 78g fat.(52%, 23%, 24%)
 
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Honestly, I don't see how this could add up to 186g of protein.
Meal 1 has less than 20g of protein (a large whole egg has 6g, a white only has 3g)

Meal 2 has about 25-30g protein tops

Meal 3 is probably 30g of protein, figuring average scoop is 20g

Meal 4 about 12g of protein in that yogurt, if you're lucky

Meal 5, about 20g of protein in 2oz of cooked steak

Meal 6 less than 20g of protein


You're not even getting 130g of protein a day man. I know I'm not counting any of the vegetable protein from your rice, fruits, and nuts, but the fact remains you're over-estimatign your intake. Are you really using Fitday or something to track all this? Are you really measuring/weighing food?

Your carb intake looks ok, maybe a little high, but you'll have to see how your body reacts to it. fat intake looks fine.

And on non-training days, do NOT cut calories. Non-training days are the days you'll repair the most muscle, so skimping on protein is bad.
 
Meal 1- 17g
Meal 2- 46g tuna 28g bread 6g yogurt 5g nuts 6g
Meal 3- 37g
Meal 4- 22g
Meal 5- 26g Brown rice 5g brocolli 2g
Meal 6- 18g
Total- 168g


I'll meet you halfway. Numbers were partially off. I had brown rice under 'raw' and it made the calories and protein jump up.

So, now i have to adjust my whole diet to get more calories. I'll update the top one sometime when I think of something.
 
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Can I ask what size can of tuna you're using?
The typical 'pull tab' smaller can of StarKist tuna is like 17g a can.
The larger, no 'pull tab' can (I think it claims to contain 2.5 servings) has about 32g per can per the label, but if you actually weigh it out, they're apparently counting the water it's packed in because there's not as many oz. of pure tuna as they claim.

You're saying you eat about 3/4 of a can and getting 28g of protein....might be off on tracking if you're going by the label. if you're weighing it out, then yer prolly right.
Either way, eating the whole can won't hurt you when bulking.

And on tuna: 5 cans of chunk light per week, or 3 cans of white albacore per week, to avoid mercury toxicity in the body.
 
Yep, that's the can I take from. The label on it just isn't right. If you drain the tuna, and weigh it, there's not 6 oz of tuna :(

I eat the whole can, except for tha tlittle bit that's soggy/mushy. I can't stand chunk light, only white albacore, and only the dense flakey stuff.
 
Hmm. Weird tuna can be a deep subject.

Anyway I want to bulk up. Is my number of calories ok? and what is the best calorical breakdown for bulking.
 
calorie intake is unique. but for a 145lb male, 3,000 cals is a good place to start.
if you don't seem to be gaining any weight, eat more. if you seem to be putting on too much fat, try knocking carbs back a little.

But eat consistently every day, so the body knows it'll have a daily surplus of calories with which it can grow.
 
Looks pretty good, just monitor your progress and make adjustments as needed.
 
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