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  1. #1
    Registered User Locoblade's Avatar
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    Lean bulking diet, what do you think?

    Hi im looking at Lean bulking and wondering what people think of this diet i have put together, im open to changes just need a few ideas.

    About me :
    175 cm
    72kg
    10/12% BF

    Im looking to get to about 80kg

    I am currently doing 5x5 training for 3 months to get back into things ad i have had a few months off. I Train 3 days a week.

    My Diet :
    Breakfast (5:30am) - 4 Scrambled eggs, half a tin of beans, 2 pieces of toast (wholemeal)

    Train (6:40am)

    Protein After workout (7:30am) - 30g protein shake with water

    Snack (10 am) - Tuna Sandwich (Wholemeal bread) 1 Yoghurt

    Lunch (12:30 am) - 1 chicken breast, Basmati rice, Apple.

    Break (3:00pm) - Banana

    Dinner (6:00pm) - Roast potatos, Veg, Steak (Kangaroo/Beef)

    Snack (8:00pm) - 30g Protein shake with milk

    Bed (9:00pm)

    Hoping that this diet will help me to lean bulk, any ideas or things to add or take away. Sorry if this doesnt make sense or looks amateurish never done this before.

    Thanks
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  2. #2
    Lift, Eat, Sleep. Repeat. BDeblo's Avatar
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    and not a single macro was listed...
    Ditch your meal plan and develop a diet that combines sound nutrition with the foods you enjoy by eating when you see fit in the portions that allow you to achieve your macronutrient and caloric needs while providing sufficient micronutrients, energy and satiety. One can never forget that nutrition is a tool, not a restraint; the enjoyment of life should always come first. Psychological, sociological and emotional health should never be threatened by the attempt to increase physiological health.
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  3. #3
    Registered User Locoblade's Avatar
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    Originally Posted by BDeblo View Post
    and not a single macro was listed...
    Macro?
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  4. #4
    Lift, Eat, Sleep. Repeat. BDeblo's Avatar
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    Macronutrient. The make-up of a diet contributing to the caloric value of food. did you read the stickies?
    Ditch your meal plan and develop a diet that combines sound nutrition with the foods you enjoy by eating when you see fit in the portions that allow you to achieve your macronutrient and caloric needs while providing sufficient micronutrients, energy and satiety. One can never forget that nutrition is a tool, not a restraint; the enjoyment of life should always come first. Psychological, sociological and emotional health should never be threatened by the attempt to increase physiological health.
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  5. #5
    Registered User SJ19's Avatar
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    Here you go mate:

    >>>Calculating Calorie & Macronutrient Needs<<<

    Have a read and work out your macros from there.
    This will give not only yourself, but others who can help; an idea of how much carbs, protein, fat and total kcals you are taking in necessary for you to bulk.
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  6. #6
    Registered User Locoblade's Avatar
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    thats brilliant thanks will work it out
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  7. #7
    Registered User tden99's Avatar
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    you also have no need to eat that often unless you like too. You also can train fasted which a lot of people do. I would hate to get up at 530 to eat.
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  8. #8
    Registered User Locoblade's Avatar
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    Right worked out my macros

    protein - 231.8g a day (39.4%)
    Fats - 79.5g a day (13.5%)
    Carbs- 276.9g a day (47.1%)

    Does this seem ok?
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  9. #9
    Lift, Eat, Sleep. Repeat. BDeblo's Avatar
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    you dont need that much protein.
    150-160 grams is sufficient
    Ditch your meal plan and develop a diet that combines sound nutrition with the foods you enjoy by eating when you see fit in the portions that allow you to achieve your macronutrient and caloric needs while providing sufficient micronutrients, energy and satiety. One can never forget that nutrition is a tool, not a restraint; the enjoyment of life should always come first. Psychological, sociological and emotional health should never be threatened by the attempt to increase physiological health.
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  10. #10
    Registered User AlwaysTryin's Avatar
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    Originally Posted by Locoblade View Post
    Right worked out my macros

    protein - 231.8g a day (39.4%)
    Fats - 79.5g a day (13.5%)
    Carbs- 276.9g a day (47.1%)

    Does this seem ok?
    Don't use ratios in your posts (even though you cslcated them wrong lol)
    Yes... I've started a log - http://forum.bodybuilding.com/showthread.php?t=159357321
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  11. #11
    Registered User Locoblade's Avatar
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    Originally Posted by AlwaysTryin View Post
    Don't use ratios in your posts (even though you cslcated them wrong lol)
    What has been calculated wrong?
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  12. #12
    Registered User mexr69's Avatar
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    U can eat what ever you want dude as long as it fits in your macros! i was 61kgs 6months ago now im 77.5 eating 4000cal each day
    count your calories/macros and you'll gain great amount of mass!
    Originally Posted by Locoblade View Post
    Hi im looking at Lean bulking and wondering what people think of this diet i have put together, im open to changes just need a few ideas.

    About me :
    175 cm
    72kg
    10/12% BF

    Im looking to get to about 80kg

    I am currently doing 5x5 training for 3 months to get back into things ad i have had a few months off. I Train 3 days a week.

    My Diet :
    Breakfast (5:30am) - 4 Scrambled eggs, half a tin of beans, 2 pieces of toast (wholemeal)

    Train (6:40am)

    Protein After workout (7:30am) - 30g protein shake with water

    Snack (10 am) - Tuna Sandwich (Wholemeal bread) 1 Yoghurt

    Lunch (12:30 am) - 1 chicken breast, Basmati rice, Apple.

    Break (3:00pm) - Banana

    Dinner (6:00pm) - Roast potatos, Veg, Steak (Kangaroo/Beef)

    Snack (8:00pm) - 30g Protein shake with milk

    Bed (9:00pm)

    Hoping that this diet will help me to lean bulk, any ideas or things to add or take away. Sorry if this doesnt make sense or looks amateurish never done this before.

    Thanks
    Reply With Quote

  13. #13
    Registered User mexr69's Avatar
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    8egg whites 2yoks -33.6g protein 14g fat 236cal
    100grams of oats – 13.4g protein 9g fat 55.2carb 390calories
    1 banana 1.3g protein 27g carbs 0.4fat 105calories
    2whole meal toast 7.72g protein 47.28g carbs 4.96fat 256 calories

    56.02protein 28.36fat 129.45carb = 987
    Lunch
    Crackers x5 11g protein 3.5fat 95g Carbs 470cals
    Peanut butter x5 TSP - protein 35g fat 62.5 15carbs 770cals
    Protein shake
    Brown rice – 10g protein 3.6fat 117.6carbs 542cals
    Tunax3 55.2g Protein 2.4g fat 245.7cals

    159.5Protein 95.4FAT 309.8CARBS *2758.7Cals minus Wholemeal bread*
    __________________________________________________ ___________________________________
    Maxs Mass Gainer – 2scoops ( 100g ) Protein 40.2g 9.2g Fat 42.2g Carbs 414.28Cals
    Cottage cheese 500g 56.5g Protein 11.5g Fat 30g carbs 455cal
    100grams of oats – 13.4g protein 9g fat 55.2carb 390calories
    Originally Posted by mexr69 View Post
    U can eat what ever you want dude as long as it fits in your macros! i was 61kgs 6months ago now im 77.5 eating 4000cal each day
    count your calories/macros and you'll gain great amount of mass!
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  14. #14
    Registered User AlwaysTryin's Avatar
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    Originally Posted by Locoblade View Post
    What has been calculated wrong?
    Well your protein is ~34%, fat is ~26% and carbs are ~40%. But like I said, ratios do not matter nor be mentioned
    Yes... I've started a log - http://forum.bodybuilding.com/showthread.php?t=159357321
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