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Critique My Training/Diet

Hey everyone i’m new to this forum for the most part but not completely new to lifting. I’ve been training for 2 years but overall progress has been slow. i started at around 125 and 10%bf and am now 155lb. at 13%bf

just some backround: I turn 17 in june and i used to be pretty fat. i got way too thin from crash dieting basically but have had good training and nutrition the last 2 years or so.
i’m just coming off a cut (unfortunately i’m starting a bulk at 13%bf) and i’ll start my bulk this saturday. I put fat on very easily unfortunately

So basically i’m looking for any advice on my plan

TRAINING: I’ll be following New Rules of Lifting workouts by Alwyn Cosgrove. I’m going to do Hypertrophy-1, take a week off, then do Hypertrophy-2.

Diet: Well this is my non-training day diet. it’s low since i’m at the end of my cut and i dont have training days in there since this is my week off

Meal 1 (non-workout days)
-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: 2149 calories, 234.06 protein, 135.115g carbs, 70.232g fat
44.32% protein 25.77% carbs 29.92% fat

I plan to continue carb cycling when bulking. Having high carb days on workout days and low carb days (about 100g less carbs) on rest/HIIT days.

SUPPLEMENTS: I’ll be taking a whey protein powder, a multivitamin, and creatine

I appreciate the help

Your diet looks EXTREMELY tedious.

Why is that?

[quote]mr popular wrote:
Your diet looks EXTREMELY tedious.

Why is that?[/quote]

well i just broke it down into all the macro’s it has.
the reason theres small amounts of certain things is because a lot of times its to make a certain meal, instead of just some boring crap i dont enjoy.

Do you really think you’re going to be able to follow this diet, down to these exact numbers, day in and day out?

I mean honestly it looks like a contest diet if you forget about the calorie totaling.

Where is the steak and eggs?
Where is the macaroni and cheese? haha

3/16 of a cup of oatmeal?

I understand that you were once fat and you refuse to return, but this setup looks terribly cumbersome. Not to mention, you’re 17, dude. 2,000 calories? Really?

Read everything by Berardi: http://www.T-Nation.com/ALSAuthor.do?p=John%20Berardi&pageNo=1

[quote]mr popular wrote:
Do you really think you’re going to be able to follow this diet, down to these exact numbers, day in and day out?

I mean honestly it looks like a contest diet if you forget about the calorie totaling.

Where is the steak and eggs?
Where is the macaroni and cheese? haha[/quote]

lol well i’ve been told i’m too “anal” about my diet before lol but i’ve been following a diet like this for 2 years

[quote]ovalpline wrote:
3/16 of a cup of oatmeal?

I understand that you were once fat and you refuse to return, but this setup looks terribly cumbersome. Not to mention, you’re 17, dude. 2,000 calories? Really?

Read everything by Berardi: http://www.T-Nation.com/ALSAuthor.do?p=John%20Berardi&pageNo=1

[/quote]

whats wrong with 2150 caloires? it’s for a week off so im pretty much doing nothing, and im not very heavy, with a slow metabolism. when i get a few months into bulking it goes up towards around 3200 calories or whatever is needed to gain about 1lb. per week

too much protein and not enough carbs in my opinion. if u want to gain weight and bulk up, like u said, then carbs are very important to you.

its best to start off with the basics, moniter your results over a month or so and adjust accordingly.
try a 2;1 ratio to start off for example

[quote]domoz wrote:
too much protein and not enough carbs in my opinion. if u want to gain weight and bulk up, like u said, then carbs are very important to you.

its best to start off with the basics, moniter your results over a month or so and adjust accordingly.
try a 2;1 ratio to start off for example[/quote]

as i said i havent really tested it for a long enough time but i gain fat really easily and higher carbs dont seem like the best option for me