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  1. #1
    Registered User Cautious1's Avatar
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    My Lean Bulk Diet

    Height: 5"11
    Weight when I start lean bulk: 70KG

    Coming off a 3 month 900/800 Kcal deficit cut and going to start lean bulking soon with a 200Kcal surplus.

    Just want a critique of my diet & some suggestions on what foods I can replace for more less calories, more volume(Except dinner meal, love that too much lol).

    I will be eating this Mon-Fri & weekends eat less nutritional foods and more foods which I enjoy but still meeting minimum protein & fats... Is that fine?


    Breakfast:
    210Kcal
    2 Bananas

    Lunch: 752Kcal
    White Rice
    Lamb Mince
    Green & Red Peppers
    Onion
    Fresh chopped tomato
    Garlic Cloves

    Pre-workout: 530Kcal
    White Rice
    Chicken Breast
    Broccoli
    Spinach
    Kale
    Almond Nuts

    Dinner: 1,121Kcal
    Pasta
    Mayo
    Tuna
    Sweetcorn

    Total Calories:
    2615Kcal
    Macros: https://ibb.co/vjNthrM
    Micros: https://ibb.co/BqkFvCJ
    Last edited by Cautious1; 08-10-2020 at 03:24 AM.
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  2. #2
    Moderator SuffolkPunch's Avatar
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    I would aim to achieve 25g protein at breakfast.

    There probably isn't a real need for a pre workout meal if it's only a couple of hours since lunch, or only an hour until dinner
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  3. #3
    Registered User Cautious1's Avatar
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    Originally Posted by SuffolkPunch View Post
    I would aim to achieve 25g protein at breakfast.

    There probably isn't a real need for a pre workout meal if it's only a couple of hours since lunch, or only an hour until dinner
    Okay I'll replace bananas with something with protein.

    Theres 5 hours between Lunch and pre workout meal & like 2 hours between pre workout meal & dinner.

    Breakfast: 8AM
    Lunch: 12PM
    Pre-Workout: 5PM
    Gym Workout: 6PM (1hr and abit workout)
    Dinner: 8PM
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  4. #4
    Moderator SuffolkPunch's Avatar
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    Originally Posted by Cautious1 View Post
    Okay I'll replace bananas with something with protein.

    Theres 5 hours between Lunch and pre workout meal & like 2 hours between pre workout meal & dinner.

    Breakfast: 8AM
    Lunch: 12PM
    Pre-Workout: 5PM
    Gym Workout: 6PM (1hr and abit workout)
    Dinner: 8PM
    That seems fine then.
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  5. #5
    Gaintaining Mrpb's Avatar
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    Don't eat tuna every day. Too much mercury.
    Recommended science based fitness & nutrition information:
    Alan Aragon https://alanaragon.com/
    Brad Schoenfeld http://www.lookgreatnaked.com/
    James Krieger https://weightology.net/
    Jorn Trommelen http://www.nutritiontactics.com/
    Eric Helms & Team3DMJ https://3dmusclejourney.com/
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  6. #6
    Registered User Cautious1's Avatar
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    Originally Posted by Mrpb View Post
    Don't eat tuna every day. Too much mercury.
    5 days a week should be fine no? Ill probably switching it up every now and then too
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    Originally Posted by Cautious1 View Post
    5 days a week should be fine no? Ill probably switching it up every now and then too
    Still too much. Try salmon, sardines, cod, chicken etc.
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    Registered User cljolley's Avatar
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    Originally Posted by Mrpb View Post
    Still too much. Try salmon, sardines, cod, chicken etc.
    Aren't salmon and cod predatory fish too? Do they have lower levels of mercury?
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    Originally Posted by cljolley View Post
    Aren't salmon and cod predatory fish too? Do they have lower levels of mercury?
    It's not complicated to find answers to your questions on Google.

    https://bodyrecomposition.com/nutrit...ontent-of-fish
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    Nameless King faithbrah's Avatar
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    Originally Posted by Mrpb View Post
    It's not complicated to find answers to your questions on Google.

    https://bodyrecomposition.com/nutrit...ontent-of-fish
    here's a riddle:
    - 100g of tuna in water has 110 calories
    - the net weight is 200g (so someone could say it's 220 calories)
    - the waterless weight is 150g

    how many calories does it contain with and without water? i'm 99.9% sure it's still ~160 since water has zero calories, right? i'm going to eat it tonight and i was just curious
    positive crew
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  11. #11
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    Originally Posted by faithbrah View Post
    here's a riddle:
    - 100g of tuna in water has 110 calories
    - the net weight is 200g (so someone could say it's 220 calories)
    - the waterless weight is 150g

    how many calories does it contain with and without water? i'm 99.9% sure it's still ~160 since water has zero calories, right? i'm going to eat it tonight and i was just curious
    Yes. Water is zero calories.
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  12. #12
    Nameless King faithbrah's Avatar
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    Originally Posted by Mrpb View Post
    Yes. Water is zero calories.
    lol you made the question sound even dumber than it was. i meant that a quick glance could trick someone into thinking it contains 220 calories, since 100 grams is 110 calories. thanks for replying though
    positive crew
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  13. #13
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    Originally Posted by faithbrah View Post
    lol you made the question sound even dumber than it was. i meant that a quick glance could trick someone into thinking it contains 220 calories, since 100 grams is 110 calories. thanks for replying though
    Didn't mean to make it sound dumb. Just confirming what you wrote.
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    Originally Posted by Mrpb View Post
    It's not complicated to find answers to your questions on Google.

    https://bodyrecomposition.com/nutrit...ontent-of-fish
    My bad man. Was just perusing and had a thought.
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    team ketchup AdamWW's Avatar
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    Originally Posted by Mrpb View Post
    Yes. Water is zero calories.
    seriously lol'd at this
    The power of carbs compels me!
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  16. #16
    Registered User Cautious1's Avatar
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    Any other opinions on my diet?
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    Originally Posted by Cautious1 View Post
    Any other opinions on my diet?
    You're not getting your 35 gram of fiber.

    Replacing the white rice with brown rice would help a bit.
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