judge my bulk

doing a clean bulk :

meal 1 (breakfast):
???????????????????
black coffee
1 serving multivitamin
bcaa's + glutamine
2 fish oil caps
1000mg vitamin c

meal 2,3,4:
~200g red meat/chicken/salmon
300g potatoe OR 70g rice
vegetables w/ olive oil OR salad w/ dressing & avo

*pre-workout*

*TRAIN* intra-workout: bcaa's + glutamine

post-workout: 1 serving universal torrent

meal 5:
~300g red meat/salmon
vegetables w/ olive oil OR salad w/ dressing & avo
double serving whey shake w/ water
bcaa's + glutamine
2 fish oil caps
1000mg vitamin c

meal 6:
double serving casein shake w/ water
40g almonds/walnuts/pistachios
1 serving zma

______________________________________________________________

supplements:

whey protein
casein protein
pre & post-workout
multivitamin (1 serving mornings)
bcaa's (mornings, intra & post-workout)
glutamine (mornings, intra & post-workout)
fish oil (2 caps mornings & post-workout)
vitamin c (1000mg mornings & 1000mg post-workout)
zma (1 serving before bed)

___________________________________________________________


you can see that i left a "????..." under meal 1

thats breakfast of course, and i dont know what to have there, any suggestions?
i was thinking egg whites with oats + wholewehat toast with penaut butter

Oats in the morning for breakfast is in my book always a must

Why are you struggling with what to eat for breakfast? Carbs and Protein and no fats. Post workout you can do a whole lot better than Torrent and this is the most NB! Meal 5 has too much protein drop the shake. NB! How many cals and how much protein from pure sources?

@pyro

ok so, universal torrent is freaking awesome and i love it, i will always take it.

but i took advice from you none the less;

meal 1 (breakfast):

whey protein shake w/ water
1 whole egg, 6 egg whites
130g oats w/ water
black coffee
____________________________________________________________________
meal 2:

250g salmon/steak
100g white rice
100g broccoli
____________________________________________________________________
*TRAIN* (intra-workout: bcaa's + glutamine)

post-workout: universal torrent
____________________________________________________________________
meal 3 (post-workout meal):

250g chicken/tuna
90-100g carbs (varis everyday from where i get these carbs from)
____________________________________________________________________
meal 4:

250g chicken
100g broccoli
____________________________________________________________________
meal 5:

250g salmon/steak
50g asparagus
____________________________________________________________________
meal 6:

200g fat free cottage cheese w/ cucumber
30g almonds

about 210g protein from the meat
20g+ of protein from the cottage cheese
24g protein from my shake in the morning
and 20g protein from torrent

total of about 275g

Try adding 30g Dextrose Monohydrate to your torrent. How many cals in your diet? Macros?

imn confused actually, i know that 1g of protein or crabs has 4 cals and 1g of fat has 9 cals.

BUT. when counting calories or macros, do i count the protein sources as protein only, because i mean 100g of oats has 14g protein and 10g fat, so what happens to that?

That's a great question bro! What I do (and it works like a bomb) is to only count the macros that you want from the source, and then minus 20% cals from the diet to compensate for the other macros. Exactly like you are saying now- yes there is 14g Protein from the oats, but that is inferior protein and should not be counted towards your protein requirements. E.g If you need 3000 cals, you should aim for 2400 cals.

Count your calories from absolutely everything u put in your mouth. Combining oats and peanuts in your diet will make it a complete protein due to the amino acid profiles. Just because it doesnt have the complete amino acid profile dowsnt mean u dont count the calories from it. Because u will mix veg protein sources u will most likely come to a complete protein through out the day.

okay lets see them,

i get 275g of protein from my protein sources,
about 300g of carbs from my carbs sources,
and but only 15g of fats from the almonds, lol thats not enough, but then again,steak and salmon has a lot of healthy fats, so what do?

275x4 + 300x4 + 15x9 = 2435

@DJ

what you just said, my brain had a fart

Almonds have carbs and proteins and fats. Oats have proteins sbd fats and carbs. Meats have fats and proteins. Veggies have proteins and carbs. U count everything! Fillet steak has 20g protein and 10g fats. Those calories do not fall away! U get the nutritional break down on everything and count it. If u eating oats in the am and peanut butter on the evening u will still complete the amino acid profile through out the day for your proteins needs.if it goes in the body you count it...

okay, thanks, so

my life just got a whole lot more complicated hahaha

Exactly why I do things with the 20% less method- things are much simpler to calculate and you focus more on the important things and not the trivial. DJ is right in that a calorie is a calorie and should be counted, hence why we compensate for it. Doing my method with the 20% compensation, through lots of trial and error I found that it works out to the right amount of total calories going in.

Just use myfitnesspal and it'll work it all out for you.