Help with bulking diet please!

[razor_115]

Hi,

I'm 29yrs old 5'10 and weigh 70kgs. My goal is to undertake a bulking diet of 3500 calories while eating as clean as possible. My diet plan below only equates to 2963 calories. Could you please give me your thoughts on where i can bump up my calories?? I also beleive my breakdowns of carbs/protein/fats is out. Using a breakdown of 50/30/20 I determined I require 1481 calories from carbs, 888 calories from protein and 592 from fat. My plan currently has carbs at 1172 which is close to 200 under and protein at 1224 which is close to 300 over.

My diet is as follows

Breakfast: oats, bananna, 3x eggs and skim milk
533cal 61carb, 33p, 18fat

Snack: Protein shake with skim milk
225cal 19carb, 33pro, 2fat

Lunch: chicken breast, sweet potato, brown rice, veggies
639cal 86carb, 48pro, 13fat

Snack: tuna, whole grain pasta
505cal 38carb, 83 pro, 2fat

Post workout: Protein shake with skim milk
225cal 19carb, 33pro, 2fat

Tea: steak, green veggies
362cal 25carb, 28pro, 16fat

Before bed: slow release protein shake
128cal 5carb, 21pro, 1.5fat

Could I please get feedback on where I can fix this diet up. I'm new to this and any help would be much appreciated

 

[CaT_SPeW]

Depending on your activity level I'd assume 3000 cals should be enough to bulk at your weight. Try it for a few weeks and if u don't gain add some milk and some PB sammiches should do the trick

 

[dave]

Go into the nutrition section and read maxbrenners threads, also try Lyle McDonald and Alan Aragon for more in depth articles. Also go to emma-leigh.com and read her basic page for a really good intro to nutrition.