Bulking Diet Critique

Hi everyone, I've been lurking these forums for a while, and been struggling to put on mass. I am pretty sure the weakest link was my diet so I've made it much more formalized in an attempt to figure out exactly what I need to be eating to meet my goals.

Right now I am 6'0" and about 155lbs @ 9.8% BF. This diet is designed to give me a caloric surplus of 500kcal per day which should allow me to gain about 1lb per week. I work out in the morning 5x per week between meals 1 and 2.

This diet is designed to be very easy to make, and also portable. Right now I cook all the chicken and quinoa in advance each Sunday, so my food prep time every day is limited to blending a smoothie and the shakes and then making a sandwich when I get home from work. I am very busy, so I don't have a lot of time to spend on food prep every day, so simple easy to prepare items are key.

I was hoping that by posting my diet I could give other people some ideas, but also get some feedback on where I could improve, I've attached the full version as a JPG, but here is a summary if you don't want to download it. Any comments are appreciated.

Summary
Time Meal kcal fat (g) carb (g) protein (g)
6:30a Fruit & Yogurt Smoothie 273 6 51 7
7:30a Whey, Oats, Milk & PB Shake 456 12 45 40
10:00a Whey, Oats, Milk & PB Shake 456 12 45 40
12:00p Chicken & Quinoa or Rice 452 13.3 30 49
3:00p Whey, Oats, Milk & PB Shake 456 12 45 40
6:00p Ham & Cheese Sandwich w/ Spinach Salad 707 26.2 60 53.8
8:00p 1/4 Cup Almonds 225 18.75 6.75 6.75
10:30p Cottage Cheese and Milk 289 6.5 18 36
Total All Meals 3314 107 300 272

Attached Image(s)

Kin' hell, looks good.

''If one is after quick results one never learns an art.''

Erich Fromm

how did u work out how many calories u need, i weigh the same but i worked out mine to be less

I used a calculator to figure out how many calories I burn, then added 500.
http://michaelandkendra.com/BMRCALC/bmrcalc.htm

First I determined my BMR which is how many calories I burn by doing nothing. Then based on my activity level, it provides another figure indicating the total calories I burn every day. In order to gain 1lb per week, I added 500 calories to that.

Hey if this helps, substitute the RICE for Mashed Potatoes or backed potatoes.. TRUST ME

thats not enough food ina day for me

weight: 151
bench: 235
squat: 350
Deadlift: 350

Superman


Hey if this helps, substitute the RICE for Mashed Potatoes or backed potatoes.. TRUST ME

Why would you substitute rice for mashed potatoes? Potatoes have about 1/4 of the carbs per 100g, 1/4 of the protein per 100g, and about 1/8 of the fibre found in rice per 100g. So why on earth would you do that?

This coupled with the fact that you think 9 whey shakes per day is advisable and 2lbs of muscle gain per day is possible, I find your knowledge very questionable?

V,
    You're the Clipart Photoshop GOD!

 

9 scoops of whey IS advisable.  and the guys said bulk and weight gain well with potatoes it converts better to gaining weight rather than rice.  Potatoes are the way to go.. it creates insulin and sugar to allow the body to gain faster weight rather than rice.  Simple.

lol

It is not the years in your life, but the life in your years.

lol?  Nice answer... got anything useful?