I need 3087 cals per day to bulk, I watched a video saying 30% protein, 20% fat, 50% carbs should be the calories.
From what I’ve gathered this would make a good diet for it. What are your thoughts, improvements or critiques?
3 pp shake/day = 105g of protein
3 eggs/day = 39 g of protein
2 chicken breasts/day = 93g of protein
40 almonds/day = 12 g of protein
1 can of sardines/day = 22 g of protein
Or 3 chicken breasts per day instead of 3 eggs (3 chicken breasts total)
Total = 239g of protein
40 almonds/day (same 40 ones gotten in the protein) = 28g of fat
3 eggs/day = 24g of fat
4 slices of bread = 12.8g of fat
1 can of sardines/day = 10.5g of fat (same 1 can of sardines as in protein)
1/2 cup of peanut butter/day = 50g of fat
Total = 125.3g of fat
1/2 cup of oats/day = 27.5g of carbs
1/2 cup of blueberries/day = 8.81g of carbs
1 cup of brocoli/day = 14g of carbs
1/2 cup of peanut butter/day = 20g of carbs
2 cup of rice/day = 112g of carbs
Total = 182.31g
Breakfast
4 slices of bread
1/2 cup of peanut butter on them
3 eggs
1 protein powder shake with 1/2 cup of oats
Snack
40 almonds
Diner
1 cup of brocoli
1 cup of rice
1 chicken breast
1 protein shake
Snack
1/2 cup of blueberries
Supper
1 chicken breast
1 cup of rice
(Maybe 1 cup of brocoli too?)
1 protein shake
Night
1 can of sardine