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  1. #1
    Beernutz's Avatar
    Beernutz is offline Member
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    Lean Mass diet..check it out

    im 186lbs
    11.5%bf
    6'2"


    im gonna start to bulk up but i wanna do it as clean as possible. This is what ive come up with

    Cardio will be 3times per week 30min at 130bpm


    training days

    meal 1

    2 scoops whey
    2 packs of oatmeal

    meal 2

    1 can tuna
    2 tbs olive oil

    meal3

    6oz chicken breast
    2tbs olive oil

    meal4

    2tbs natty pb
    8eggwhites

    meal5

    pwo
    40g whey pro
    80g carbs dextrose

    ppwo
    1 can tuna
    1/2 cup of rice

    totals= pro=209g carbs=192g fat=74g



    this will give me 2600kcals. Im gonna gradually work my way up to 3200kcals by adding more protein and fats to the diet. Im gonna start at maintainence kcal(2600) for 1 week and then increase 100 kcals per day until i reach 3200kcals.

    Non training days


    meal 1

    2 scoops whey
    2 tbs flaxseedoil

    meal 2

    1 1/2 cans tuna
    2 tbs olive oil

    meal3

    6oz chicken breast
    1/2 cup of rice

    meal4

    2tbs natty pb
    8eggwhites

    meal5

    400g of yams
    1 can of tuna

    meal 6

    2 scoops whey
    2 flaxseedoil

    totals= pro=232 fat=102 carbs=133g
    kcals= 2600

    what do you guys think of this layout. Are my macros and carb placing ok or should i change something? Im trying not to gain any fat if this is possible.

  2. #2
    SwoleCat is offline AR Hall of Fame
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    Pretty close to a cutting diet minus the more cardio days/duration. Try it out, that's all ya can do.....it can look great on paper, sh*tty in practice. Vice versa as well.

    ~SC~

  3. #3
    Beernutz's Avatar
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    yhea i guess thats all i can do is just try it. But im confused about a few things. I dont know if i need to only have carbs in pwo and ppwo while bulking or if the way i have it is ok. I wish we still had damans version of the clean mass diet he posted. That would have been good but it got erased with the server problems and i never saved it because i was cutting at the time. Oh well i guess ill try what i have and evaluate after 2 weeks.

  4. #4
    JoeB's Avatar
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    Your diet is similar to the diet I was on for 8 weeks. I lost only 10lbs, but went from a 34 waist to 32 waist. But still it was a cutting diet for me.

  5. #5
    Beernutz's Avatar
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    this is just a start. I will work my way up with the kcals. For now i wanna maintain the weight i have now then up them daily until i reach where i wanna be.

  6. #6
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    RockyX is offline Senior Member
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    If you only took in carbs pwo and ppwo while bulking, I think it would be pretty hard to bulk. Everyday I have 4 pro/carb meals and 4 pro/fat meals. I would try eating carbs for your first two meals of the day, and then your pwo and ppwo meals.

  7. #7
    Spoon's Avatar
    Spoon is offline 'Lurker at the threshold'
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    try adding a bedtime meal consisting of pro/fat. it may help and prevent muscle catabolism.

  8. #8
    Beernutz's Avatar
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    Quote Originally Posted by RockyX
    If you only took in carbs pwo and ppwo while bulking, I think it would be pretty hard to bulk. Everyday I have 4 pro/carb meals and 4 pro/fat meals. I would try eating carbs for your first two meals of the day, and then your pwo and ppwo meals.
    the way i have it now i eat carbs 3 times a day and fat 4 times a day. I stry this out for a while then i switch it up if it doesnt work for me..

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