My bulking diet, please critique

[sublime_4_]

Ok guys this starts tomarrow. Right now im 5'9 160 lbs with a 16%BF. Im shooting for a 50/30/20 split taking in roughly 2700 calories (carbs, protein, fat) and here is my schedule starting tomarrow...please add any advice or changes you see necessary.

Breakfast 7:30-8am
1 cup egg beaters (120 cals, 0 fat, 4 carbs, 24 protein
1 cup old fashion oatmeal (300 cals, 6 fat, 54 carbs, 10 protein) or
1 cup Kashi go lean cereal (120 cals, 1 fat, 28 carb, 8 protein)
1 cup fat free milk (80 cals, 0 fat, 12 carbs, 8 protein)

Snack 10am-
Protein Shake (280 cals, 2 fat, 28 carbs, 36 protein) or
2 slices whole wheat bread (200 cals, 3 fat, 38 carbs, 8 protein) w/ 2tbs natty PB (200 cals, 16 fat, 7 carbs, 7 protein)

Lunch 1230-1pm-
4oz boneless skinless chicken breast (160 cals, 1 fat, 0 carb, 24 protein)
2 cups vegetables (peas, broccolli, cauliflower, etc) (average of 150 cals, 0 fat, 30 carbs, protein neglegable)
1/2 cup rice (92 cals, 0 fat, 21 carb, 0 protein) or
1 cup pasta (189 cals, 1 fat, 37 carb, 6 protein)

Snack 330
usually same as above

Dinner 6
Similar to Lunch

Post Workout - 1 cup grape juice (170 cals, 0 fat, 42 carbs, 0 protein)
1 scoop protein powder (120 cals, 2 fat, 4 carb, 20 protein)
1 tbs creatine
1 cup fat free milk (80 cals, 0 fat, 12 carb, 8 protein)

Post workout meal
same as lunch

Directly before bed -
1/2 cup 2% cottage cheese (100 cals, 3 fat, 4 carb, 14 protein)
1 cup fat free milk (80 cals, 0 fat, 12 carb, 8 protein)

I usually workout at around 12pm, or 2pm or after 7pm but either way i am sure to take in a meal within an hour afterwards. Speaking of which you are supposed to take in your post workout meal (the protein and simple carb shake) and then an hour afterwards your actual meal...well im still hungry within like 20 min. of drinking my shake so should i still wait an hour or go ahead and eat when i feel hungry? I just dont want the meal to mess with the absorbtion of the simple carbs/creatine ya know? Anyways plugging these figures into fit day it comes out to roughly 2500 calories without the veggies included (since for the most part veggies arent a huge contributor to the calories in a day) But with this meal plan im still consuming 221 grams/protein, 277 grams/carbs, and 31 g/ fat, broken into a 40/46/14 ratio (protein/carbs/fat) which is still high on protein and low on carbs...Im eating the cottage cheese before bed for the casein protein to help keep muscle breakdown overnight to a minimum...good or bad? I also like to include a piece or fruit or two throughout the day (usually an apple) either at my morning snack or sometime in the afternoon. Also for my postworkout shake i include a cup of fat free milk for the extra 8g protein. SO my total post workout shake would look something like (370 cals, 58 carbs, 28 protein) does this seem like a good ratio? any changes? So if anyone has some insight to changes that can be made im all for them! Please critique as necessary (btw should i eat more or less calories) and btw here is my fitday journal so you can see the breakdown if you like (use the march 29th which is basically the above meal plan)

http://www.fitday.com/WebFit....Flife99

thanks again to anyone that can help

[Lil'Lifter]

What you proposed looks pretty good, the only thing that I could see is that your cals look a little low. What you have it at is good to start with, but you may have to crack 3000 cals to see steady results. 2700 for most people is not a lot for a bulker. Other then that you seem to be in really good shape diet wise now go lift hard :

[CliffStamp]

High GI carbs are digested in about 30 minutes, there is really no need for creatine on a bulking cyclem especially one so high in protein.

Your protein requirements are about twice what would be required, if you were doing full body workouts at maxium intensity. You only need 30% protein on a diet, not when you are bulking. Yory body does not burn protein as fuel well, it produces a lot of waste products like ammonia and you are just making expensive urine.

Eat more whole foods like eggs instead of egg whites, whole milk, etc. This will give you a better protein / fat balance as well as more natural fat soluable vitamins. As well eat the occasional piece of fish, and some nuts and seeds to get the essential fatty acids and some organ meats to raise your vitamin / mineral content.

As for raw calories, you need to experiment a little as it depends on how your metabolism reacts to the increase. Watch your weight and your shape, take pictures because depending on memory is dodgy. If you see no gains then cut back, if you gain too much weight then cut back on the calories, not on the fat as fat is slow digesting 5-8 hours and thus not prone to weight gain nearly as much as carbs which cna digest as readily as 30 minutes.

-Cliff