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  1. #1
    TR'05's Avatar
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    My Lean Bulk Diet Critique Please!!!!

    Hey fellas,

    I just finished up my cutting diet...been about 18 weeks. I went from 205 pounds, give or take, to 178 lbs. Maintained most of my strength. At this point I feel as if my stength is starting to go. Also, I'm 6'2 so 178 is getting a little on the slim side. My bf% has dropped significantly- I am now able to see my abs. Anyways I put togther a LEAN bulk diet so let me know what u guys think. I am doing AM cardio 4 times a week and I am also quite active walking to and from class on a daily basis. Thanks in advance.

    BULKING DIET

    MEAL ONE: PRO/CARB

    2/3 Cup (measured dry) oatmeal (300 cals, 4.2g prot, 50 g carb, 5.0g fat)
    12-14 egg whites (204/42/3.5/0)
    or,
    2 scoops WHEY (220/46/3/3)
    TOTAL: 500 cals, 46g prot, 53g carbs, 5g fat

    MEAL TWO: PRO/FAT

    8oz of white-meat turkey breast - (310/67/0/1)
    2 tbsp natural peanut butter - (190/8/4/16)
    TOTAL: 500/75/4/17

    MEAL THREE: PRO/CARB (PRE-WORKOUT)

    8oz of white-meat turkey breast - (310/67/0/1)
    ¼ cup brown rice (dry) – (160/3/34/4)
    TOTAL: 470/70/34/5

    WORKOUT

    PWO:

    Two scoops protein mixed with water (220/46/3/3)
    1/2c Dextrose (368/0/92/0)
    TOTAL: 588/50/95/3

    MEAL FOUR: PPWO

    2 chicken breast (220/48/0/3)
    1/4 cup brown rice (160/3/34/1)
    TOTAL: 380/51/34/4

    MEAL FIVE:

    2 cans flaked white tuna (212 cals, 48 g protein, 0 carbs, and 1 g fat.
    2tbsp Hellmann's Light Mayonaisse (100 cals, 0 protein, 0 carbs, and 10
    grams fat).
    TOTAL: 312 calories, 48 g protein, 0 carbs, and 11 g of fat.

    MEAL SIX: BEFORE BED

    Two scoops Whey Protein mixed with water (220/46/3/3)
    1 Tbsp flaxseed oil (120/0/0/14)
    TOTAL: 330/46/3/17

    (MEAL SEVEN: ~2:00 am)

    Two scoops Whey Protein mixed with water (220/46/3/3)
    1 Tbsp flaxseed oil (120/0/0/14)
    TOTAL: 330/46/3/17



    DAILY TOTALS: 3080 cals//386g prot/222g carb/75g fat
    or,
    3500/436/225/90

  2. #2
    Kurz's Avatar
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    nice cutting diet...double your cals, nix the cardio....

  3. #3
    TR'05's Avatar
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    really, hey? I'll cut the cardio down forsure. But, realistically, would you suggest 7,000 cals??? I'll definately up them, but how does around 5,000 sound? I took the harris-benedict formulaand it said i should be shooting for 4000, if I am considered extra active....I'm not looking to get really big. I want about 10-15 lbs lean muscle.

  4. #4
    Kurz's Avatar
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    NO....i was joking, but you could def. use a bump in cals....I'd add 500 cals to this menu, weight yourself once a week and aim for 1-2 lbs of mass.....keep bumping until you maintain this 1-2/'week.

  5. #5
    Kurz's Avatar
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    also, dont worry about pro/carb/fat separation on a bulk...just make em clean cals, one cheat a day.

  6. #6
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    Quote Originally Posted by TR'05
    really, hey? I'll cut the cardio down forsure. But, realistically, would you suggest 7,000 cals??? I'll definately up them, but how does around 5,000 sound? I took the harris-benedict formulaand it said i should be shooting for 4000, if I am considered extra active....I'm not looking to get really big. I want about 10-15 lbs lean muscle.
    What is the the harris-benedict formula ? AND WHERE CAN I FIND IT

  7. #7
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    The outline and meal timing looks excellent TR...but you def need more carbs. Also, don't be afraid to throw a cheat meal in every couple days.

  8. #8
    TR'05's Avatar
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    Kurz, thanks for the suggestions. I'll up the cals by 500 and see how that goes- I just started this diet this week so I'm still playing around with it. Xtina, i'll increase the carbs in my meals...try to get about 100 more. Also, thanks again for your help on the cutting diet! I couldn't be happier with the results!

    TomsTwinTowers, check out the bulking sticky. I'll make the neccessary changes tonight on the diet. Any other comments guys???

  9. #9
    TR'05's Avatar
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    oh yah, the cheating won't be a problem to toss in Kurz/xtina..haha

  10. #10
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    Quote Originally Posted by TR'05
    oh yah, the cheating won't be a problem to toss in Kurz/xtina..haha

    Haha. Yah.... its a batch but we all somehow find a way lmao

  11. #11
    chest6's Avatar
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    yup..way more cals I could start that as a cutting diet myself

  12. #12
    TR'05's Avatar
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    i'll be adding about 500 cals to the diet...mostly from increases in my oatmeal, and two meals with brown rice. Also, i'm going to add a chicken titty to the PPWO. Might try to squeeze another meal in sometime...

  13. #13
    Kurz's Avatar
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    get your ass over to jack n the box......you need some grub!

  14. #14
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    look good man just add a few more cals also you ever thin of eggwhites there excelent my man, and u two fat ass eating at jack and the box thats weak go to whataburger

  15. #15
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    Yup, eggwhites help out a great deal and theyre good as hell. Basically solid protein.

  16. #16
    Kurz's Avatar
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    Quote Originally Posted by chest6
    Yup, eggwhites help out a great deal and theyre good as hell. Basically solid protein.
    hows your diet???

  17. #17
    TR'05's Avatar
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    yah, I eat egg whites for breakfast- 12-14 of them. Ive started to add them before bed instead of the shake since I have another shake at 2:00am ish when I wake up to piss. I'm starting to get sick of them, but, in reality, I'm sick of pretty much everything that isn't a cheat meal.

    So is a cheat meal/day a better idea than one cheat DAY/week?
    Last edited by TR'05; 01-20-2006 at 03:52 PM.

  18. #18
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    Bump...

  19. #19
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    no veggies mate??

  20. #20
    biggun24 is offline Associate Member
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    do you guys usually cook the egg whites or eat them raw???

  21. #21
    TR'05's Avatar
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    not to worry, booz. I just forgot to throw them into the diet since i don't count the carbs/cals towards my totals. I make sure to get plent of broccoli and asparagus in three meal, at least.

    I cook the egg whites. Occassionally I'll just pound osme back out of the carton, though.

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