Advice on my transition from cut to semi-lean bulk

**mrclark** · 10-20-2005, 01:12 AM

Hey how are you all doing?

Well, I've been busy with school so I haven't been able to post up my new diet plan and fully execute it. I was hoping to have a few questions answered along with my diet that will be noted below. This isn't a major lean bulk, but it's sort of going towards a maintence-lean bulk

Original Stat's - (Jan '05) ~30% BF / 180sh lbs

Current Stat's - (OCT '05) 5' 5/12 / 27yrs old male / ~9-10% BF / 132lbs / Cutting @ ~1600cals - it was low and I should have bumped it - too late.

Goals - (DEC/JAN/....) 140lbs / ~10-12% BF

I'm assuming the BF% will go up slightly, but I will try to curb it with AM Fasted Cardio @ 4 days/week 45mins @ 65%MHR on auto-incline treadmill.

Ok my diet is pretty much the same on training + cardio vs non-training non- cardio days.except for a removal of the dextrose in my PWO.

Here's the breakdown. I usually get in about 5 pro/carb meals and 1 pro/fat on a close to 40/40/20 C/P/F split ratio. Fitday doesn't give me precise figures to equal this amount, but it's close enough - I hope.

*All meals are eaten every 2-3 hours except w/ Meal 1/PWO/PPWO timing.

AM Cardio 45mins @ 65%MHR treadmill ~3.5mph auto-incline

Meal 1 - PRO/CARB
* 1 hour after cardio on cardio day
* when I wake up on non-cardio day
* multivitamin

1/2 Cup oats
1 scoop isopure
1 Teaspoon Cinnamon

256 Cal / 29g C / 30g P / 3g F

Meal 2 - PRO/FAT

7 Egg White
1 Egg Yolk
1 TBS Olive Oil
1 Cup Broccoli

322 Cal / 8g C / 19g F

Meal 3 - PRO/CARB

3 Oz Boneless Chicken Breast
1/4 Cup Grits
1 Cup Broccoli

370 Cal / 44g C / 32g P / 7g F

Meal 4 - PRO/CARB
*3g Vitamin C

~1/3 Cup Brown Rice
3 Oz Boneless Chicken Breast
1 Cup Broccoli

323 Cal / 36g C / 28g P / 7g F

WEIGHT TRAINING
*4 day split
* warm-up
*6 working sets small muscles / 9-12 working sets large muscles w/ 12/10/8 increasing reps, using swole's kick ass leg routine
* max 1 hour lifting

MEAL 5- PWO
* ~10-15mins after lifting
* it's close to but is NOT a 2:1 carb-pro ratio

1/2 Cup Oats
2 Scoops Isopure
50 grams Dextrose
2 Teaspoon Cinnamon

550 Cal / 81g C / 55g P / 3g F

Meal 6 - PPWO PRO/CARB
*~ 1 hour after PWO
*600mg - 1g Calcium

~1/3 Cup Brown Rice
3 Oz Boneless Chicken Breast
1 Cup Broccoli

323 Cal / 36g C / 28g P / 7g F

Final Totals for Lifting+AM Cardio Days (4 DAYS)

2194Cal / 237g C / 210g P / 48g F (40/40/20 CLOSE TO IT)

Final Totals for NON-LIFTING NON-CARDIO DAYS (3 DAYS)

2006Cal / 187g C / 210g P / 48g F (44/34/22)
* I just took out the 50grams of dextrose.

From the bulking stickies, I noticed that there were more pro-fat meals, and in my diet I only have 1 PRO-FAT meal... when searching through most of the threads here, many people have 2-3 PRO-FAT meals, but their weight was much higher than mine. This is where I wasn't sure if my meal combinations and amounts were correct - individual dependant, but hoping from your experience I can get some more info regarding this. Am I good to go with a singlle PRO-FAT meal?

Also, I understand that when increasing the calories, your BF will go up a bit... it's sufficient for doing cardio as I've mentioned only on training days to curb the BF increase?

With my 5th meal on non-training/non-cardio days, I drop the dextrose, but can I keep the oats at 1/2 cup or should I reduce it to 1/4?

Anyways guys and gals - thanks for your feedback. I'm just trying to fill out nicely... From my earlier cutting critque, I was told that my calories I was taking in then would turn my frame and size into a scrawny shell... I want to avoid that, but my goal is to fill out decently around 140ish. Swole, if you're reading this, cash and school is tight at the moment - so I will hit you up when the time comes. I mentioned that I'd contact you around this time... I haven't forgot.

Thanks for reading this again - hope I didn't miss out on any crucial points here... I've been on this so far for about a week, and I've noticed a lot more endurance when lifting at the gym - also more food which is a good thing

**mrclark** · 10-20-2005, 11:17 AM

bump'd for critique and opinions - many thanks

**mrclark** · 10-21-2005, 01:43 PM

bumped again - sorry for that... I've been using oats & honey primarily for my pwo, thought I'd see how things work with a blend of dex and oats...

anyways, I hope one of y'all could look at my regimen over the weekend when you have time. Thank you again.

**mrclark** · 10-24-2005, 06:59 PM

bump'd one more time....

**bolin** · 10-24-2005, 11:36 PM

The diet look good.... I would make my last meal a pro fat meal.... at 132 lbs I would go on the Bulk diet and then cut when you feel that you have gained decent amount of muscle..... IMO

But diet looks good for your aim

**mrclark** · 10-25-2005, 01:10 PM

thanks so much for responding bolin

A few clarifications, my last meal is usually a PPWO (Carb-PRO) after training and on non-training days too. Should I just take out one of my other carb-pro meals (for example, meal #4) and replace that meal after my ppwo to a pro-fat meal? Looks like in the bulking stickies, there were 4 pro/carb and 4 pro/fat meals - based on 3500 cal that is. If I'm shooting for like ~2200-2300ish calories it's tough to split that into 7 or even 8 meals hehe.

I guess i'll have to deal with 3 meals rather than 4 meals before lifting in the evening.

Baiscally I'm going to have to readjust these macros and bump the fat from ~50g/day to close to ~65-70g fat/day then huh? I can still stick with a 40/40/20 right?