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  1. #1
    test is best's Avatar
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    critique this lean bulk

    bros,what do you think about this for a lean bulk?
    6' 209 10.5% bf
    1-12 500 mg test e
    cardio
    1. 2 scoops whey 220 cal
    peanuts 300 cal
    2.tuna 150 cal
    2 pcs. whole wheat bread 200 cal
    1/2 cup oatmeal 150 cal

    3.beef 400 cals
    peanuts unsalted 300 cal

    4.tuna 150 cal
    oatmeal 300 cal

    prewortout 2 cups milk 180 cals
    1 scoop protien 110 cals

    pwo 2 cups milk 180 cal
    2 scoops protien 220 cals
    dextrose 100 cals

    5.tuna 300 cal
    whole wheat pasta 300 cal

    6.cottage cheese 150
    peanuts 300 cals
    fish oil 40 cals

    4050 total cals 390 g protien 250 carbs
    what do you bros think is this a good clean bulk?

  2. #2
    Andre Avigdor's Avatar
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    I would say you are better to go with more than 6 meals when bulking...Shoot for 8-9! And I would go with a higher carb to protein ratio... something like C45% P40% F15% ratio at around 4000 calories... Considering your size and the fact that you are 'supplementing' chances are you could bump up the calories to 4500...

    How did you get your body comp tested... got any photos?

  3. #3
    decadbal's Avatar
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    more meals is what id go with as well, beef, eat beef whenever i bulk i up my beef intake alot and it usually works great.....

  4. #4
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    Quote Originally Posted by Andre Avigdor
    I would say you are better to go with more than 6 meals when bulking...Shoot for 8-9! And I would go with a higher carb to protein ratio... something like C45% P40% F15% ratio at around 4000 calories... Considering your size and the fact that you are 'supplementing' chances are you could bump up the calories to 4500...

    How did you get your body comp tested... got any photos?
    I disagree. I wouldn't have your overall diet being carbs ratio higher than protein. I would shoot for P45,C35,F20.

  5. #5
    SwoleCat is offline AR Hall of Fame
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    If you want a TRUE lean bulk, you are going to NOT want to mix fat/carbs together at the same meal. Still include all 3 macros, yes, but you must group them together when they can provide lean mass and not fat (__!__). You still eat the same amount/breakdown of actual food, it's just HOW you eat it that determines HOW you come out looking.

    I.E., selectively eating intelligently will work, but shoveling down the same stuff and expecting your body to just "know" what you want it to do, is not going to happen.

    ~SC~

  6. #6
    LeanMeOut's Avatar
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    Why such a small dextrose amount PWO? Your Carb to protein needs to be 2:1 at this meal. I would change that to 1 scoop of protein and atleast 1/3 cup dextrose (about 51 carbs, 165 calories i believe) JMO


    Mike

  7. #7
    test is best's Avatar
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    cat,where am i mixing carbs and fats together?
    how this diet look?

  8. #8
    LeanMeOut's Avatar
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    Quote Originally Posted by test is best
    cat,where am i mixing carbs and fats together?
    how this diet look?
    I don't see any places that you blatantly mixed fats with carbs... but I was wondering about your milk. Are you talking whole milk or skim milk? Because the whole milk is definitely a mixture of fats and carbs. Other than that I would stick with the above suggestions and up your protein intake so it is slightly higher than your carb intake... and you should be good to go. Goodluck

    Mike

  9. #9
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    Quote Originally Posted by LeanMeOut
    I don't see any places that you blatantly mixed fats with carbs... but I was wondering about your milk. Are you talking whole milk or skim milk? Because the whole milk is definitely a mixture of fats and carbs. Other than that I would stick with the above suggestions and up your protein intake so it is slightly higher than your carb intake... and you should be good to go. Goodluck

    Mike
    yeah its skim milk,swole said i was mixing carbs and fat
    i dont see it

  10. #10
    daman1's Avatar
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    Quote Originally Posted by test is best
    yeah its skim milk,swole said i was mixing carbs and fat
    i dont see it
    Meals 1,3,4, and 5

  11. #11
    test is best's Avatar
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    Quote Originally Posted by daman1
    Meals 1,3,4, and 5
    daman meal 1 2scoops whey and peanuts no carbs

    are you talking about 1.5 grams of fat in a can of tuna?
    what would you reccomend?

  12. #12
    LeanMeOut's Avatar
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    Yea how can you call the low ammount of fat in tuna mixing fats and carbs? It is nearly impossible to take in any kind of protein besides egg whites without atleast taking in 1-2 grams of fat. Hell even a whey protein shake has atleast 1 gram of fat. Where is he specifically mixing the carbs and fats? I would guess they may not like that your using peanuts... they wouldn't be my nut of choice or anyone elses. I prefer almonds... and so does everyone else. Lots of fiber and very low ammount of carbs. But that is all I can really see.

    Daman will you clarify as I am curious too

    Mike

  13. #13
    daman1's Avatar
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    Quote Originally Posted by test is best
    bros,what do you think about this for a lean bulk?
    6' 209 10.5% bf
    1-12 500 mg test e
    cardio
    1. 2 scoops whey 220 cal
    peanuts 300 cal



    2.tuna 150 cal
    2 pcs. whole wheat bread 200 cal
    1/2 cup oatmeal 150 cal


    INFO- 1.5-2.5g's fat in tuna and 0.5-1g of fat in bread mixed with oatmeal

    3.beef 400 cals
    peanuts unsalted 300 cal



    4.tuna 150 cal
    oatmeal 300 cal

    INFO-1.5-2.5G'S fat from tuna mixed with oatmeal

    prewortout 2 cups milk 180 cals
    1 scoop protien 110 cals

    pwo 2 cups milk 180 cal
    2 scoops protien 220 cals
    dextrose 100 cals

    5.tuna 300 cal
    whole wheat pasta 300 cal

    INFO- FAT FROM TUNA AND CARBS FROM PASTA.

    6.cottage cheese 150
    peanuts 300 cals
    fish oil 40 cals

    4050 total cals 390 g protien 250 carbs
    what do you bros think is this a good clean bulk?
    This is just me brother. The fat concept it true that it is hard to rid ALL fats sometimes, but I was being very analytical here. But if it works for you, thats the most important part.

  14. #14
    LeanMeOut's Avatar
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    LOL.... ok so what kind of protein should he (and myself) eat then that has 0 fat in it? Even chicken breasts have like .5-1 gram of fat.... it is virtually impossible not to have atleast 1-2 grams of fat with your protein no matter what form or how lean. **** even whey protein has 1 gram of fat. Suggestions?? Cause I am just as anal as you are, I was just unaware that a few grams of fat was considered mixing fats/carbs. I thought on both sides 1-5 grams either way was considered acceptable. I mean its the same with carbs... its almost impossible to not have atleast 1-4 carbs per meal if you use whey protein or peanut butter.... **** even salad dressing has 1 carb in it if it is full fat. The only time of the day I get 0 carbs in when I eat tuna with full fat mayo.

    Mike

  15. #15
    daman1's Avatar
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    Quote Originally Posted by LeanMeOut
    LOL.... ok so what kind of protein should he (and myself) eat then that has 0 fat in it?
    Mike

    most whey isolate have NO fat.

  16. #16
    LeanMeOut's Avatar
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    Really what kind is that?


    Even allthewhey has < 1g fat.... which I count as 1. ON's whey has 1 gram also. Like I said... it is virtually impossible to take in 0 fat with any form of protein. Unless you have a george forman grill I heard those things kick ass for melting the fat out of meats.


    Mike

  17. #17
    test is best's Avatar
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    i will switch to almonds,other than the peanuts i think this is a good lean bulk,i wonder
    what swole cat would reccomend i do if anything,maybe ill through him some cash?

  18. #18
    LeanMeOut's Avatar
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    Quote Originally Posted by test is best
    i will switch to almonds,other than the peanuts i think this is a good lean bulk,i wonder
    what swole cat would reccomend i do if anything,maybe ill through him some cash?


    I am sure if you are patient he will reply. But I would suggest if you are unsure or don't think you can organize your diet on your own that you go with one of Swole's programs. I have heard nothing but great things about them.

    Mike

  19. #19
    daman1's Avatar
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    isopure

  20. #20
    test is best's Avatar
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    what would you do to get it perfect?
    drink isopure all day?

  21. #21
    LeanMeOut's Avatar
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    Nah bro.... just instead of using Tuna which has 1.5 grams of fat per serving... try using tuna if you are going to eat the oats. Almost no fat with some brands.... like .5g and if you use a grill or something I am sure you can make it so there is 0 fat. Use tuna for your Pro/Fat meals... just try to keep your fats below 2 grams when taking in large ammounts of carbs like that. You should be fine.


    Mike

  22. #22
    Elliot's Avatar
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    isopure does have fat but since by fda standards they can list it under 0 grams since it has less then one gram..

  23. #23
    Elliot's Avatar
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    also swole that back pic is sick.. you have to see a doctor.. hardy har har..

  24. #24
    AbsolutelyLethal's Avatar
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    Even oatmeal has fat!! 3 g's per 1/2 cup, so to be anal enough like that is ridiculous Daman...I figure if its less then 5 g's you are okay, over 15g is a fat meal....

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