On shoulder day/chest+tri day/back+bi day I will eat:
61 grams fat
247 grams carbs
165 grams protein
=2200 calories
On quad day/hamstring day I will eat:
51 grams fat
287 grams carbs
172 grams protein
=2300 calories
On off days:
63 grams fat
190 grams carbs
142 grams protein
=1900 calories
Eating six times per day and every meal will have the same ratios but my post-workout meal will be 2:1 carbs to protein. I will not be adding in extra fat unless need be (usually I get enough fat just from carb/protein type foods) but I will be taking krill oil each morning and CLA prior to each meal.
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Results 1 to 8 of 8
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03-27-2010, 04:25 PM #1Registered User
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I want to do a lean bulk..how does this look?
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03-27-2010, 05:52 PM #2Registered User
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- Age: 34
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i can't see anything wrong with it, i guess the old addage as long as you minimise saturated fats and simple carbohydrates (except simple carbs may be more beneficial immediately post workout to restore muscle glycogen) your diet sounds fine!
but then again i'm more into the training/supplement side of things so a second opinion wont go astray hahaAnswers to common questions:
Will this supplement make me big = i dunno, whats your diet like? (calorie surplus + right macronutrient intake)
What supplements will help me increase strength = creatine + beta-alanine
Whats some good noob supplements = diet + creatine + whey protein
Estimate my BF% = Abs (<~12%) Non-Moobs (12%-~18%) Moobs (19%+)
(\_/)
(o.o)
(")(") i rep back.
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03-28-2010, 12:00 AM #3Registered User
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I think the best thing to do is give it a try and see how it works for you. Personally, I'd drop the carbs a little and up the fats, but that is just personal preference.
Good luck with achieving your goals!
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03-28-2010, 04:17 AM #4Registered User
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i'd keep rest day cals the same/as high as your workout days. you can switch up the macros, if you want, but i wouldn't drop the total number. how above maintenance is the 2200-ish? sounds like a solid number, so try it out for a bit and adjust from there. btw, you don't have to eat 6 meals a day and you definitely don't have to have the exact same ratios in every meal, but if that's what works for you and is easy, go for it. but if it's a hassle, it's not necessary. g'luck.
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03-29-2010, 06:36 AM #5Registered User
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When you're focus is on building, there's no need to keep switching up your calories. Keep it simple. Set your calories slightly above maintenance and fat gains will be minimal.Originally Posted by devotchkas
Last edited by kimm4; 03-29-2010 at 06:39 AM.
National Level Competitor (Female BB)
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03-29-2010, 07:55 AM #6Registered User
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Can I still play around with macros?
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03-29-2010, 08:00 AM #7Registered User
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You can if you'd like.Originally Posted by devotchkas
I don't...I only play around with macros when cutting.
It's a personal choice.National Level Competitor (Female BB)
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03-30-2010, 06:48 AM #8Registered User
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How do u do that?
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