Creao's Bulk plan

[CREAO]

Alright..Just to start off here are my stats

I am about 6'0 183-186 around 12% BF, I lift 3x a week and play soccer everyday. Im trying to be at atleat 195 in 2 months

Breakfast

-5 eggs 370 cal 30 g protein/25g fat
-4 slices of WW Bread 440 cal 16 g protein/ 84g Carbs /8 g fat
-16 oz Skim Milk 160 cal 16g protein/24 g carbs
- 1 serving of ON whey 120 cal 24g protein/ 3 g protein/ 1 g fat

1090 cal 86g protein/111g carbs/34g fat

Lunch

- 1 cup of Eden Whole grain noodles
410 cal 20g protein/76g carb/3g fat
- 2 cans of tuna 120 cal 66g protein/1g fat
-16 oz skim milk 160 cal 16 g protein/24g carbs
-2 tablespoons of virgin Olive Oil 240 cal
24 g fat

930 cal 102 g protein/100 g carb/27 g
fat

Mid Afternoon
-2 cups of yogurt 260 cal 24 g protein/36g carb
-1 scoop ON whey 120 cal 24g protein/3g carbs
-1 serving of grape nuts 200 cal 8g protein/47 g carb

580 cal 56g protein/83 g carbs
Dinner

Really varies for me right now...usually alot of pasta and chicken. I don't have a set meal for it at the moment. But it usually comes out out to be about 1000 calories and 80-100 g protein 80-100g carbs and around 30 g fat ( any good suggestions would help lol)

So im taking in around 3600 calories...350g protein/400g carbs/100g fat

Im just trying to slowly put on maybe a pound a week..

And advice? more calories? Protein?...etc

 

[nevergoodenough]

Alright..Just to start off here are my stats

I am about 6'0 183-186 around 12% BF, I lift 3x a week and play soccer everyday. Im trying to be at atleat 195 in 2 months

Breakfast

-5 eggs 370 cal 30 g protein/25g fat
-4 slices of WW Bread 440 cal 16 g protein/ 84g Carbs /8 g fat
-16 oz Skim Milk 160 cal 16g protein/24 g carbs
- 1 serving of ON whey 120 cal 24g protein/ 3 g protein/ 1 g fat

1090 cal 86g protein/111g carbs/34g fat

Lunch

- 1 cup of Eden Whole grain noodles
410 cal 20g protein/76g carb/3g fat
- 2 cans of tuna 120 cal 66g protein/1g fat
-16 oz skim milk 160 cal 16 g protein/24g carbs
-2 tablespoons of virgin Olive Oil 240 cal
24 g fat

930 cal 102 g protein/100 g carb/27 g
fat

Mid Afternoon
-2 cups of yogurt 260 cal 24 g protein/36g carb
-1 scoop ON whey 120 cal 24g protein/3g carbs
-1 serving of grape nuts 200 cal 8g protein/47 g carb

580 cal 56g protein/83 g carbs
Dinner

Really varies for me right now...usually alot of pasta and chicken. I don't have a set meal for it at the moment. But it usually comes out out to be about 1000 calories and 80-100 g protein 80-100g carbs and around 30 g fat ( any good suggestions would help lol)

So im taking in around 3600 calories...350g protein/400g carbs/100g fat

Im just trying to slowly put on maybe a pound a week..

And advice? more calories? Protein?...etc

Where's the pre/post workout nutrition?

 

[Rage (SoCal)]

I'd drop the fat to about 15% and may I also suggest you eat more often, possibly throw in another 2 meals.

 

[Achilles13]

Alright..Just to start off here are my stats

I am about 6'0 183-186 around 12% BF, I lift 3x a week and play soccer everyday. Im trying to be at atleat 195 in 2 months

Breakfast

-5 eggs 370 cal 30 g protein/25g fat
-4 slices of WW Bread 440 cal 16 g protein/ 84g Carbs /8 g fat
-16 oz Skim Milk 160 cal 16g protein/24 g carbs
- 1 serving of ON whey 120 cal 24g protein/ 3 g protein/ 1 g fat

1090 cal 86g protein/111g carbs/34g fat

Lunch

- 1 cup of Eden Whole grain noodles
410 cal 20g protein/76g carb/3g fat
- 2 cans of tuna 120 cal 66g protein/1g fat
-16 oz skim milk 160 cal 16 g protein/24g carbs
-2 tablespoons of virgin Olive Oil 240 cal
24 g fat

930 cal 102 g protein/100 g carb/27 g
fat

Mid Afternoon
-2 cups of yogurt 260 cal 24 g protein/36g carb
-1 scoop ON whey 120 cal 24g protein/3g carbs
-1 serving of grape nuts 200 cal 8g protein/47 g carb

580 cal 56g protein/83 g carbs
Dinner

Really varies for me right now...usually alot of pasta and chicken. I don't have a set meal for it at the moment. But it usually comes out out to be about 1000 calories and 80-100 g protein 80-100g carbs and around 30 g fat ( any good suggestions would help lol)

So im taking in around 3600 calories...350g protein/400g carbs/100g fat

Im just trying to slowly put on maybe a pound a week..

And advice? more calories? Protein?...etc

Have you thought about having more than 4 meals? Maybe about 6 or 7?

 

[CREAO]

well, the mid-afternoon meal is my pre w/o and post workout is just a protein shake. And yes I know I should be eating more meals...its just a little harder with my schedule right now

 

[JKurz1]

Definately need at least 2 more meals bro!