My first attempt at a serious bulk diet, have a look, any advice would be great

This is first serious bulk and want to do it as lean as possible, for the next 4 weeks this will be natural but will add in gear after that (already posted cycle in test section)
I am 6'3, roughly 100kg and 12% bf
Lean mass is 191lbs

equating to the following:

Protein 288g
Carbs 576-864 (aiming for 720, and adjust from there)

My diet is as follows, it is an adoptation of the bulking diet in the article section.












Meal # Food type Weight Protein Carbs Fats Cals

1 Egg whites 4 16 0 0 64


Whole egg 1 7 1 7 100


whole meal toast 2 10 34 2 200


olive butter 10g 0 0 6 55


porridge 100g 11 60 8 356


honey 10g 0 8 0 33


orange juice 200ml 1 20 0 100   total       45 123 23 908










2 Chicken 150g 30 0 6 230


basmati rice 150g 3 120 1 452


broccoli half cup 2 6 0 30


apple 1 0 17 0 65   total       35 143 7 777










3 tuna 150g 40 0 20 280


wholemeal pasta 150g 20 92 4 490


banana 1 0 30 0 100   total       60 122 24 870










5 Protein shake 2 scoops 40 0 0 200


dextrose 75g 0 67 0 180   total       40 67 0 380










4 tuna 150g 40 0 20 280


wholemeal pasta 150g 20 92 4 490


banana 1 0 30 0 100   total       60 122 24 870










6 chicken 150g 30 0 6 230


sweet potatoe 250g 5 50 0 225


green beans 1 cup 4 10 0 40


carrots half cup 1 6 0 30   total       40 66 6 525










7 cottage cheese 1/2 pot 15 15 5 250


milk 400ml 14 15 1 120


protien shake 1 scoop 20 0 0 100


blended oats 4 scoops 11 60 8 356   total       60 90 14 826








  TOTAL       340 733 98 5156
As you can see the calories are 5156 is this too high?
and the protien is above what it should be should i lower it?

any advice would be usefull.
j

The diet was in an excel spreadsheet which looked fine in the post before i posted it. sorry if its hard to read now.

5000k cals is a lot mate.

how much do you weigh?

do you normally eat alot and do you know what your maintenence cals are?

i wiegh 100kg (217lbs) 12% bf so that puts me at 191lbs lean mass.

No idea what my maintenance calories are, and i do normally eat alot, that diet would not be a problem for me.

You say you want to stay as lean as possible.. 5000kcals at 100kg body weight for most people will pile on the fat

Unless you are very active (as in at least 2 hours cardio a day) or have a super fast metabolism i'd reduce the kcals

An everage lean bulk diet for a 100kg man would be about 3000 - 3250 kcals

If this is your first serious bulk why are you using gear? Have you not tried a decent natural bulk?

If you want to bulk with minimal fat gain you should be looking to put on no more than 2lbs a month (naturally)

i've bulked many times without gear and with, this time i want to do it more seriously, less dirty bulking.

Where can i afford to save calories from?
all the food is whole and good quality, is it just a case of reducing portion size?

is there a rule of thumb or equation to work out how many calories i need for a lean bulk or is as blind as simply adjusting depending on outcome? e.g put on to much then lower cals.

"An everage lean bulk diet for a 100kg man would be about 3000 - 3250 kcals"


I would say that sounds more spot on for a lean bulk.


There are loads of different calculators online that will make life easier to see your maintainance kcals.
There will also be a method of calculating it as well.

those calories are far too low for me to get the nutritional requirements my body needs (or so im lead to believe)

http://www.muscletalk.c...9039&mpage=1#3859039