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  1. #1
    Doberman is offline Associate Member
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    Critique my first ever "lean" bulk

    Hello,

    Here is my first attempt at a bulk diet.I have been on it for about 8 weeks now and started @ 201lbs to what I weigh as of this morning 213.5lbs Please tell me if you can see anything im doing that is glaringly wrong or needs attention ASAP Thank's all.

    Please note that for last couple of weeks I also have add'ed in things like 6 egg's 3xtimes a week.Plus at least one piece of fruit a day.Slightly more protien plus nuts etc and some extra carbs.Also allow myself 1-2 cheat meals a weak usually a extra large pizza with ice cream to follow! :P

    Daily Totals (As I said im adding extra kcals in the form of fruit,egg's,protien etc so I'd say im hitting around 4500 total kcals a day now.

    Macronutrient Ratios:30/50/20

    Protien\304g
    Carb's:\506.4g
    Fat:\90g
    Kcals:\4051.2

    Typicall Workout day

    __________________________________________________ _____

    Meal 1 Breakfast +3g fish Oils
    2XScoops Of Whey:19.5g/0.9g/1.3g/93
    300ml Semi Skimmed Goats Milk:9.3g/13.2g/5.1g/135
    100g Oats:5.5g/60.4g/8.1g/359
    Totals: 34.3g/74.5g/14.5g/587

    Meal 2
    Chicken Meal:
    100g Chicken Breast 21.8g/0g/3.2g/116
    100g Brown Rice 6.8g/76.4g/2.8g/338
    200g Mixed Veggy's 6.4g/11.6g/1.4g/84
    Totals: 35g/88g/7.4g/538
    1x(Tsp) Olive Oil 0g/0g/3.3g/30


    Meal 3
    Pwo-Drink
    3xScoops Pro-Recover 35.2g/72.6g/1.5g/445.5


    Meal 4
    Tuna Meal:
    100g Tuna:27g/0g/0.5g/113
    100g Brown Rice:6.8g/76.4g/2.8g/338
    100g Super Sweet Corn: 4.2g/19.6g/2.3g/116
    Totals:38g/96g/5.6g/567
    1x(Tsp) Olive Oil 0g/0g/3.3g/30

    Dinner Meal 5
    Lean mince 12% fat 35.8g/0g/23.7g/357
    100g Onion 0g/10g/0g/42
    50g Courgette 1.1g/1.1g/0.5g/9.4
    1xClove Garlic 0g/1g/0g/4
    100g Mushrooms 1.8g/0.4g/0.5g/13
    1xChilli 0g/0g/0g/4
    1/2 a can 200g of Chopped Tomatoes 2.2g/13.1g/0.4g/64
    2x(TSP)olive Oil 0g/0g/6.6g/60
    100g Brown Wholewheat Pasta 12.5g/62.5g/2.5g/322
    Totals:53.4g/88.1g/34.2g/875.4

    Meal 6 :+3g fish Oils
    1XScoop Low Carb Grow 20g/3g/2g/110
    300ml Semi Skimmed Goats Milk:9.3g/13.2g/5.1g/135
    100g Oats:5.5g/60.4g/8.1g/359
    Totals: 34.8g/76.6g/15.2g/604

    Meal 7
    Bedtime Meal
    300g Cottage Cheese
    42.9g/10.2g/4.5g/264

    __________________________________________________ ______

    Typicall non workout Day

    Meal 1 Breakfast +3g fish Oils
    2XScoops Of Whey:19.5g/0.9g/1.3g/93
    300ml Semi Skimmed Goats Milk:9.3g/13.2g/5.1g/135
    100g Oats:5.5g/60.4g/8.1g/359
    Totals: 34.3g/74.5g/14.5g/587

    Meal 2
    Chicken Meal:
    100g Chicken Breast 21.8g/0g/3.2g/116
    100g Brown Rice 6.8g/76.4g/2.8g/338
    200g Mixed Veggy's 6.4g/11.6g/1.4g/84
    Totals: 35g/88g/7.4g/538
    1x(Tsp) Olive Oil 0g/0g/3.3g/30


    Meal 3
    2XScoops Of Whey:19.5g/0.9g/1.3g/93
    300ml Semi Skimmed Goats Milk:9.3g/13.2g/5.1g/135
    100g Oats:5.5g/60.4g/8.1g/359
    Totals: 34.3g/74.5g/14.5g/587


    Meal 4
    Tuna Meal:
    100g Tuna:27g/0g/0.5g/113
    100g Brown Rice:6.8g/76.4g/2.8g/338
    100g Super Sweet Corn: 4.2g/19.6g/2.3g/116
    Totals:38g/96g/5.6g/567
    1x(Tsp) Olive Oil 0g/0g/3.3g/30

    Dinner Meal 5
    Sweet Potatoe 300g Baked 4.6g/83g/2.3g/346
    Rump Steak 260g Grilled Untrimmed 78g/0g/24.3g/537
    100g Brocoli 4.4g/1.7g/0.9g/33
    10g Butter 0/0g/8g/73.5
    87g/84.7g/35.5g/989.5

    Meal 6 +3g fish Oils
    1XScoop Low Carb Grow 20g/3g/2g/110
    300ml Semi Skimmed Goats Milk:9.3g/13.2g/5.1g/135
    100g Oats:5.5g/60.4g/8.1g/359
    Totals: 34.8g/76.6g/15.2g/604

    Meal 7
    Bedtime Meal
    300g Cottage Cheese
    42.9g/10.2g/4.5g/264

    __________________________________________________ ________________
    Last edited by Doberman; 12-03-2005 at 01:56 PM.

  2. #2
    copenhagen's Avatar
    copenhagen is offline Member
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    wow, looks pretty good bro, a nice clean bulk, let us know how it works out for you. good luck

  3. #3
    chest6's Avatar
    chest6 is offline Banned
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    I dont know if you mentioned it, but I really think you could definitely increase the protein

  4. #4
    Doberman is offline Associate Member
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    Quote Originally Posted by chest6
    I dont know if you mentioned it, but I really think you could definitely increase the protein

    Hi Chest6

    Ok at the moment Im taking at least 300g-320g of protien a day minimum.what sort of figure do you think I should aim for?

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