T Nation

Critique My Bulking Meal Plan

Weight: 170 lbs, height 5’11, estimated BF=15%

BMR = 370 + (21.6 x LBM)Where LBM = [total weight (kg) x (100 - bodyfat %)]/100

370 + (21.6 x [ 77.1kg x (100-15)]/100
=1785 BMR

Activity factor (1.5)
1.5 x 1785 = 2678 calories (maintenance)

Since I want to bulk (maintenance x 10-20%)= roughly 500 extra calories

500 + 2678 = 3178 Calories

Protein:
1.5 x lb/body weight (I know a lot of people go by 1g protein/body weight, what do you suggest?)
1.5 x 170= 255g -------------255g x 4= 1020 cals
Fat:
.75 x lb/body weight
.75 x 170= 128g-------------128 x 9= 1152 cals

1020+1152=2172 cals
Carbs:
3178-2172 cals= 1006 cals from carbs or 252g carbs

DIET… Total Calories 3253 cals ( 129g Fat, 291 carbs, 265 protein)
Meal 1:
Protein shake (1 scoop:25 g protein)
1/2 cup oatmeal (27 g carbs)
2 tbls natty peanut butter (16g fat)

Meal 2:
8 oz chicken (44 g protein)
1 avocado (22g fat)
2 cups brown rice (102 g carbs)

Meal 3:
Protein shake (2 scoop:50 g protein)
2 serving almonds (28g fat)
(On workout days I only have 1 scoop protein at this meal, and I have the other post-workout)
Meal 4
8 oz chicken (44 g protein)
2 servings almonds (28g fat)

Meal 5:
3 whole eggs (24 g protein, 18g fat)
3 slice bread (60g carbs)
2 tlbs natty pb (16g fat)
large salad

Meal 6:
8 oz non-fat greek yogurt (or 1 cup cottage cheese)
1/2 cup oats

Please critique and give any advice. This is my second time bulking up and want to keep it cleaner (and by that I mean by hitting my macros and not being in to big of a surplus of calories).