[Jesse Chavarria]

im going to change up my diet n go thru a bulking phase, gonna put some more size...goin to train 5 days a week.., cardio bout 2-3 times a week, hitting like a freak-hard n Heavy!!

Hght: 5"10
Wght:215
Bf: 10-12%

my calorie intake will look like this..planning to eat like this for 2-4 months consistently..

Calories: 3500
Protein: 430grams
Carbs: 260

do these numbers look pretty good>?? any advice on wat to change will be helpful

[Canon]

Looks good maybe add more calories, can you show us your diet plan? How does it look like?

[Jesse Chavarria]

gotta type out the plan still..i got it written down..will post up later..gonna be eating about 6-8 meals per day..this some foods in my plan..nothin but solid i.e..chicken breast, salmons, steaks n pasta..dont forget them eggs in tha morning..

[Canon]

Looks like your going the right way bro!

[stalion]

i would
drop the protien to like 300- 300+
bump carbs 300g-400g
fats 60g -80g

no need to eat 400g+ of protien unless your on gear just my 2c

[Determined 08]

^^^Agreed. Carbs are your FRIEND not your enemy as most believe. If your going to bulk 2-3g per pound for carbs so for you at least 400 a day that's minimum. Protein I'd say around 325-350 a day. Fat I go up to 100g a day. Make sure it's nautural unsaturated fats like natural peanut butter, almonds, pecans, peanuts (nuts in general). Watch your sodium intake too. Although you shouldn't fully delete your sodium intake don't ADD any to the what's already in your food. Eat 7 times a day with 2 (at most) of those 7 being shakes with oats or something.

Not sure what you don't know and what else you may need help on so let me know bud.

[Determined 08]

Here's a quick generic diet.

Meal one: Breakfast

10egg whites 1 or 2 whole eggs (watch fat intake if its too high limit to one)
Oatmeal or grits for carb source (look at carb per serving get around 100g)

Meal two: 10oz chicken breast
2 cups brown rice

Meal three: Caseinate Shake with oats

Meal four: 10oz lean eye of round steak
2 med size sweet potatoes

Meal five: 10oz chicken or fish or steak (stay away from ground beef unless it's a 93/7 cut)
2 cups rice or 4 pieces of whole wheat bread with natural peanut butter

Meal six: Shake with oats

Meal 7: Cottage cheese with nuts

You can get more fats by dipping your chicken or other meat in olive oil or macadamia nut oil

This is a rough guide. Vegetables are a great use in every meal and you should strive to eat those throughout the day too. Broccoli, spinach, asparagus, carrots...

This is a pretty clean diet too so if you wanna add a little "worse" foods substitute the sweet for baked potato and brown for white rice. See how your body reacts to different stuff. Good luck man

Gotta eat big to get BIG

[Kaboom]

out of the 10 eggs make 5 of them whole omega 3 eggs.
dont do caisen in middle of the day
dont think that is 3500 calories but its a start lol