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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Results 1 to 14 of 14
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05-25-2012, 07:04 PM #1Registered User
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Lean bulking diet, what do you think?
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05-25-2012, 07:26 PM #2Lift, Eat, Sleep. Repeat.
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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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05-25-2012, 07:28 PM #3Registered User
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Macro?Originally Posted by BDeblo
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05-25-2012, 07:35 PM #4Lift, Eat, Sleep. Repeat.
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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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05-25-2012, 07:37 PM #5
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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05-25-2012, 07:41 PM #6Registered User
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thats brilliant thanks will work it out
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05-25-2012, 07:54 PM #7Registered User
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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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05-25-2012, 08:18 PM #8Registered User
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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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05-25-2012, 08:26 PM #9Lift, Eat, Sleep. Repeat.
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you dont need that much protein.
150-160 grams is sufficientDitch 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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05-25-2012, 09:47 PM #10Registered User
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Don't use ratios in your posts (even though you cslcated them wrong lol)Originally Posted by Locoblade
Yes... I've started a log - http://forum.bodybuilding.com/showthread.php?t=159357321
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05-25-2012, 10:49 PM #11Registered User
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What has been calculated wrong?Originally Posted by AlwaysTryin
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05-25-2012, 10:54 PM #12Registered User
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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
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05-25-2012, 10:56 PM #13Registered User
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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
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05-26-2012, 03:17 AM #14Registered User
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Well your protein is ~34%, fat is ~26% and carbs are ~40%. But like I said, ratios do not matter nor be mentionedOriginally Posted by Locoblade
Yes... I've started a log - http://forum.bodybuilding.com/showthread.php?t=159357321
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