My bulking diet with carb cycling

I dont know why but i thought there was a "critique my diet" section

anyway this is my diet i'm starting tomorrow for my bulk. Any suggestions are appreciated and questions about it are welcome. just dont ask why it's so anal lol, i've gotten that question too much

I’m going to be having a carb up day on workout days and a low carb day on HIIT/off days. It’s not
a normal carb cycle but I just want to have lower carbs on days I’m not using them as much.
Originally i thought it was going to be 3 carb up days but now that I’m thinking about it it will be 4 a week.


Pre workout
-Protein powder, 1 scoops: 90 calories, 17g protein, 2g carbs, 1.5g fat
-oatmeal, 1/3 cup: 100 calories, 3.3g protein, 18g carbs, 1.67g fat
-2.2oz Banana: 55 calories, .6g protein, 13.75 g carbs, 0.25g fat 
SUBTOTALS: 245 calories, 20.9 protein, 33.75g carbs, 3.42g fat

Meal 1 (post workout)
-6.6oz Banana: 165 calories, 1.8g protein, 41.25 g carbs, 0.75g fat 
-Protein powder, 1.5 scoops: 135 calories, 25.5g protein, 3g carbs, 2.25g fat
-Fat free milk, 1 cup: 90 calories, 8 g protein, 13carbs, 0g fat
-2 oz. Chicken breast: 67 calories, 14g protein, 0 carbs, 0 fat
SUBTOTALS: 457 calories, 49.3g protein, 57.25carbs, 3g fat

Meal 2
-Cottage cheese, 1/2 cup: 100calories, 15g protein, 6g carbs, 1.5g fat
-oatmeal, .75 cup: 225 calories, 7.5g protein, 40.5g carbs, 3.75g fat
-chopped spinach 3oz.: 30 calories, 2g protein, 3g carbs, 0g fat
-Peanuts, 0.25 oz: 40 calories, 1.75g protein, 1.5g carbs, 3.5g fat
-1 egg whites: 17 calories, 3.6g protein, 0.2g carbs, 0.1g fat
SUBTOTALS: 412 calories, 29.85g protein, 51.1g carbs, 8.85g fat

Meal 3
-Whole wheat bread, 1 pieces: 100 calories, 4g protein, 18g carbs, 1.5g fat
-oatmeal, ½ cup: 150 calories, 5g protein, 27g carbs, 2.5g fat
-Chicken breast, 3 oz: 100 calories, 21g protein, 0 carbs, 1 fat
-Miracle whip, 1 tbsp: 20 calories, 0g protein, 1g carbs, 1.5g fat
-Peanuts, 1/4 oz: 40 calories, 1.75g protein, 1.5g carbs, 3.5g fat
SUBTOTALS: 410 calories, 31.75g protein, 47.5g carbs, 10g fat

Meal 4
-Cottage cheese, 1/4 cup: 50 calories, 7.5g protein, 3g carbs, 0.75g fat
-Egg substitute, 1/2 cup: 60 calories, 12g protein, 2g carbs, 0g fat
-1 whole egg: 70 calories, 6g protein, 1g carbs, 4.5g fat
-oatmeal, 75 cup: 225 calories, 7.5g protein, 40.5g carbs, 3.75g fat
SUBTOTALS: 405 calories, 28g protein, 46.5 carbs , 9g fat

Meal 5
-1 tsp. Olive oil: 40 calories, 0g protein, 0g carbs, 4.67g fat
-1/4 cup Tomato sauce: 15 calories, 0g protein, 4g carbs, 0g fat
-4oz. Broccoli: 40 calories, 3.2g protein, 7.5g carbs, .4g fat
-1/2 oz. FF cheese: 22.5 calories. 4.5g protein, 1g carb, 0g fat
-1.2oz. Salmon: 50 calories, 6.5g protein, 0g carbs, 2.7g fat
-3/4 can tuna: 94 calories, 20.63g protein, .75g carbs, 1.9g fat
-Yams, 3.25 oz: 107 calories, 1.4g protein, 25.5g carbs, 0.1g fat
SUBTOTALS: 368.5 Calories, 36.23g protein, 38.75g carbs, 9.76g fat

Meal 6 
-2 whole egg: 140 calories, 12g protein, 2g carbs, 9g fat
-1/4 can tuna: 31 calories, 6.9g protein, .25g carbs, 0.63g fat
-5oz. Broccoli: 50 calories, 4g protein, 9.4g carbs, .5g fat
-Cottage cheese, 1/2 cup: 100calories, 15g protein, 6g carbs, 1.5g fat
SUBTOTALS: 321 calories, 36.6g protein, 17.65 carbs, 14.03g fat
                                                            
TOTALS: 2619.25 calories, 232.43g protein, 278.75g carbs, 59.17g fat = 2576.75
        36.29% protein   42.79% carbs   21.39% fat


Meal 1
-oatmeal, .625 cup: 187.5 calories, 6.25g protein, 33.75g carbs, 1.57g fat
-2/3 tbsp, natural PB: 67 calories, 3g protein, 2g carbs, 5.33g fat
-Protein powder, 1 scoops: 90 calories, 17g protein, 2g carbs, 1.5g fat
-2 oz. Chicken breast: 67 calories, 14 g protein, 0 carbs, 0 fat
SUBTOTALS: 412.5 calories, 40.25g protein, 37.75g carbs, 11.21g fat

Meal 2
-Cottage cheese, 1/2 cup: 100calories, 15g protein, 6g carbs, 1.5g fat
-oatmeal, 3/16 cup: 56 calories, 1.88g protein, 10.125g carbs, .94g fat
-chopped spinach 3oz.: 30 calories, 2g protein, 3g carbs, 0g fat
-Peanuts, 1 oz: 160 calories, 7g protein, 6g carbs, 14g fat
-3 egg whites: 51 calories, 10.8g protein, 0.6g carbs, 0.3g fat
SUBTOTALS: 397.5 calories, 36.68g protein, 22.625g carbs, 16.74g fat

Meal 3
-Whole wheat bread, 1 pieces: 100 calories, 4g protein, 18g carbs, 1.5g fat
-Chicken breast, 4 oz: 133 calories, 28g protein, 0 carbs, 1.33 fat
-Miracle whip, 1 tbsp: 20 calories, 0g protein, 1g carbs, 1.5g fat
-Peanuts, 1/2 oz: 80 calories, 3.5g protein, 3g carbs, 7g fat
SUBTOTALS: 333 calories, 35.5g protein, 22g carbs, 11.33g fat

 Meal 4
-Cottage cheese, 1/4 cup: 50 calories, 7.5g protein, 3g carbs, 0.75g fat
-Egg substitute, 3/4 cup: 90 calories, 18g protein, 3g carbs, 0g fat
-1 whole egg: 70 calories, 6g protein, 1g carbs, 4.5g fat
-2/3 tbsp, natural PB: 67 calories, 3g protein, 2g carbs, 5.33g fat
-broccoli, 3.5 oz: 34 calories, 2.8g protein, 6.6g carbs, 0.8g fat
SUBTOTALS: 311 calories, 37.3g protein, 15.6gcarbs , 11.83g fat

Meal 5       
-1 tsp. Olive oil: 40 calories, 0g protein, 0g carbs, 4.67g fat
-1/4 cup Tomato sauce: 15 calories, 0g protein, 4g carbs, 0g fat
-5oz. Broccoli: 50 calories, 4g protein, 9.4g carbs, .5g fat
-1/2 oz. FF cheese: 22.5 calories. 4.5g protein, 1g carb, 0g fat
-1.2oz. Salmon: 50 calories, 6.5g protein, 0g carbs, 2.7g fat
-1 can tuna: 125 calories, 27.5g protein, 1g carbs, 2.5g fat
-SUBTOTALS: 302.5 Calories, 42.5g protein, 15.4g carbs, 10.37g fat

Meal 6 
-2 whole egg: 140 calories, 12g protein, 2g carbs, 9g fat
-1/4 can tuna: 31 calories, 6.9g protein, .25g carbs, 0.63g fat
-3oz. Broccoli: 30 calories, 2.4g protein, 5.6g carbs, .3g fat
-Cottage cheese, 1/2 cup: 100calories, 15g protein, 6g carbs, 1.5g fat
SUBTOTALS: 301 calories, 36.3g protein, 13.85 carbs, 9.26g fat

TOTALS: 2057 calories, 228.53 protein, 127.225g carbs, 70.74g fat = 2059.68
          44.38% protein   24.72% carbs   30.91% fat

Averages over a week: 2378 calories,  39.75%p/ 35.05%c/ 25.47%f

supplements: Whey protein, Multivitamin, Creatine

Duke of the Emancipation Detoxification

goddamit, just eat

God I always feel so lazy when I see someone who plans a diet this detailed. Thats some very good looking stuff, a decent amount of variety too.

but yea I got a couple questions.

Is the salmon canned?
What do you put in your oatmeal? I'm thinking nothing, with a diet this thorough you probably would have listed cinnamon, milk or whatever.
How long do you wait in between meals?

A healthy body is a guest chamber for the soul: a sick body is a prison.

-Francis Bacon

ORIGINAL: Yet

Usually when I get to the top of my deadlift I'll do a reverse-grip curl.

ORIGINAL: RollingStone

goddamit, just eat

i'm with you mane...

eat. if the weight goes up. that's a good thing.    then.. cut when it's time.

My name is FOX.... and I approve this message.

You have some weird meals. 2600 calories for a bulk?

ORIGINAL: Stillseeingreen
Is the salmon canned?
What do you put in your oatmeal? I'm thinking nothing, with a diet this thorough you probably would have listed cinnamon, milk or whatever.
How long do you wait in between meals?

yea the salmon is canned
the oatmeal i put the peanut butter and protein powder in it, along with cinnamon and stevia. that together tastes really good.
for all of my meals i wait between 2-3 hours.

ORIGINAL: RedJeep

You have some weird meals. 2600 calories for a bulk?

whats wrong with that? I'm just coming off a cut with an average of 2200 calories or so and lower carbs. now i'm going to be having 4 higher carb days a week so i might even gain too fast with this...i'll have to see how it goes. (believe me if i could get away with more food i would lol)

Duke of the Emancipation Detoxification

Like Dan told me, go with the lowest amount of calories you can get away with and still make gains.  Check your progress weekly and make adjustments.
 
From Dan's post at http://www.discussbodybuilding.com/m_111173/mpage_1/tm.htm:
 
"Once your diet and training are in place, measure your body composition and go a week following your plan.  Take circumference measurements of your muscles.

At the end of the week (and each week) check your body composition again - always at the same time of day with the same method and tools. 

--If at first you are just gaining fat, then revamp your training it is obviously not sufficient to create muscle gains, also look at adjusting your caloric intake down 250.
--If you are gaining fat and muscle, stay where you are! or if it is too much fat, you can drop calories 250 or add a bit of cardio.
--If you are just gaining muscle go another week as is.
--If you gain muscle and lose fat but gain no weight (or lose weight), add 250 calories
--If you are gaining muscle and losing fat...while gaining weight stay where you are, you are at an optimal balance, muscle will burn more fat.
--If you are just losing fat add 250 calories, then revamp your training it is obviously not sufficient to create muscle gains! 
--If at first you are just losing muscle, adjust your caloric intake up 500 calories.
--If you are losing muscle and fat, adjust your caloric intake up 500 calories
--If you are neither gaining nor losing muscle or fat...you are at maintenance.  revamp your training it is obviously not sufficient to create muscle gains,  adjust your caloric intake up 500 calories. "
 
I think the above is awesome advice.  I assume that you (David) want to keep body fat gains to a minimum and this method of Dan's seems to be the smartest I've seen for that.  I even read somewhere that Chris Aceto uses this same method on his clients. 
 
Good luck.  I'm starting a bulk cycle tomorrow as well.
 
 

12 week High Intensity Training program in progress.  Looking to make major gains in mass.  So far, so good.

ORIGINAL: MikeMahony

Like Dan told me, go with the lowest amount of calories you can get away with and still make gains.  Check your progress weekly and make adjustments.

I think the above is awesome advice.  I assume that you (David) want to keep body fat gains to a minimum and this method of Dan's seems to be the smartest I've seen for that.  I even read somewhere that Chris Aceto uses this same method on his clients. 
 
Good luck.  I'm starting a bulk cycle tomorrow as well.

yea i've read that, its good advice. the first time i bulked before knowing anything i just went from about 1800 to 3200 calories right away lol. almost doubled it, luckily i got some newb gains so there wasnt too much fat.

are u following a carb cycling plan as well for ur bulk? if so there was one done really well by Christian Thibaudeau that i can give u if ur interested. I might be switching to something similar depending on how my current plan works

Duke of the Emancipation Detoxification

I'm not starting out carb cycling, but I'd love to see the plan you have from Thibadeau.  I am going to keep my carbs level at the start and see what happens.

12 week High Intensity Training program in progress.  Looking to make major gains in mass.  So far, so good.

ORIGINAL: David1991

ORIGINAL: Stillseeingreen
Is the salmon canned?
What do you put in your oatmeal? I'm thinking nothing, with a diet this thorough you probably would have listed cinnamon, milk or whatever.
How long do you wait in between meals?

yea the salmon is canned
the oatmeal i put the peanut butter and protein powder in it, along with cinnamon and stevia. that together tastes really good.
for all of my meals i wait between 2-3 hours.

ORIGINAL: RedJeep

You have some weird meals. 2600 calories for a bulk?

whats wrong with that? I'm just coming off a cut with an average of 2200 calories or so and lower carbs. now i'm going to be having 4 higher carb days a week so i might even gain too fast with this...i'll have to see how it goes. (believe me if i could get away with more food i would lol)

You have this down to a science, let me know how it goes, I want to know if you really know your body that well.
BTW, meal 5 cracks me up, so much random stuff in that meal, if it works then it is all good.

ORIGINAL: MikeMahony

I'm not starting out carb cycling, but I'd love to see the plan you have from Thibadeau.  I am going to keep my carbs level at the start and see what happens.

http://www.t-nation.com/readTopic.do?id=811783

i changed my meal plan to be a little more like that. same basic plan but, the main difference is i have 2 of my previous high carb days be moderate carb days. My fats also much lower since his formulas put me with too high calories and fat (about 150g to start)

ORIGINAL: RedJeep

You have this down to a science, let me know how it goes, I want to know if you really know your body that well.
BTW, meal 5 cracks me up, so much random stuff in that meal, if it works then it is all good.

lol well its all mixed together (except the brocolli) to be like a tuna parmesean type thing

Duke of the Emancipation Detoxification

David, A very decent planned out diet.
 
You should gain fine on this, just promise me one thing, dont get out the calipers.
 
I proved to you a mismeasure of 1mm makes 0.3lbs of fat added on, and youve made plenty of threads where you have "gained 1/2lbs of fat" so come on man, eat this healthy stuff and lift like a beast, dont worry about bodyfat, heres a little hint, workout for longer than 1 hour, when i did HST but did full sets anyway (2-2/2 hour workout) i just blew up in size, and im ecto, i should have done the reverse.
 
Seriously dont worry about fat, 1-2% will not hurt, and with this kind of diet i doubt you will gain fat (even being endo)
 
 
I also am interested in the carbs being replaced with fat, i cycled carbs but replaced them with protein.
 
Keep this going david, and dont care for minimal (and not fully proven) fat gains, just eat and lift man, youll gain tonnes of lean mass.
 

It's impossible to meddle with something that doesn't have a plan

Thanks man, it's nice to see the occasional post where people arent just telling me to eat like a fatass.

about ur HST workouts lasting longer than an hour what do u mean u did full sets anyway?

right now though im just gonna stick with NROL to see how that works for me

Duke of the Emancipation Detoxification

dude you are not eating CLOSE enough to gain weight

at your age your BMR is prolly liek 3000 alone....Your a growing teen whcih means you need way more food!!!

I used to do what you did to planning all my **** etc. and it got me no where cause you spend way to much time on my-noot(or however you spell it) details.

heres my philsophy that sky rocketed me from 170-200lbs

EAT BIG TO BE BIG

YOU GOTTA EAT BIG, TO BE!

NASM certified trainer

ORIGINAL: Creation

dude you are not eating CLOSE enough to gain weight

at your age your BMR is prolly liek 3000 alone....Your a growing teen whcih means you need way more food!!!

I used to do what you did to planning all my **** etc. and it got me no where cause you spend way to much time on my-noot(or however you spell it) details.

heres my philsophy that sky rocketed me from 170-200lbs

EAT BIG TO BE BIG

TRUTH TRUTH TRUTH