Originally Posted by
aaronswt84
hey superballer, thanks for your detailed input. Im going to through and answer each one, and ask a couple questions on the way, and sorry i dont know how to make the text bold??? i asked my questions in caps :
Lean Bulk Diet
8 A.M. - 45 mins cardio
Breakfast- 9 A.M.
1 whole egg
1/2 cup egg whites
2 slices 100% whole wheat bread w/ cant beleive its not butter spray To be nitpicky: lose the bread for another carb source <- DOES THIS MATTER IF ITS SUGAR FREE 100% WHOLE WHEAT BREAD?? HAS 11 GRAMS OF CARBS IN EACH SLICE. You're bulking. The bread definately won't kill you or set you back substantially. I'm just kinda all or nothing with bodybuilding. If I'm gonna go all out to make gains, then I'm gonna make the BEST choices possible. Not sure of the reasons, but bread tends to be frowned upon on this board. But I wouldn't really sweat it, just being nitpicky.
1 packet instant plain oatmeal
1 scoop whey Again, nitpicky, go with solid food if at all possible- I JUST DID THIS TO UP THE PROTEIN, W/O UPPING THE CALS TO MUCH, ANY BREAKFAST FOOD SUGGESTIONS????? To make it easy, I would just do more egg whites since you're eating them already. It's a common breakfast: egg whites/oatmeal. I eat chicken ALOT, so that would be my first thought for extra protein, but just personal preference. Turkey would also work. Hell, whey wouldn't really hurt you either, I was just being picky that solid food is preferable especially for the first meal of the day.
total- 506 cals, 53 pro, 50 carb, 11 fat
Meal 2 - 11:30 A.M.
1 1/2 cans tuna
1 table spoon flax
total- 411 cals, 64 pro, 0 carb, 16 fat Might be a little high in protein for 1 meal. I try to keep my protein a tad lower in one sitting, and I'm about your stats. <--- I TASTED TUNA AND FLAX AND ABOUT PUKED, I THINK ILL GO WITH AN 8 OZ SIRLOIN STEAK, THAT WILL ALSO BRING THE PROTEIN DOWN TO AROUND 50 GRAMS Good call. A little red meat is good. Just watch your macros, cause you'll probably get your 16 g of fat in the steak, but not enough protein in that amount of steak. So you may need to get a little more protein from another source. Tuna or chicken are both good lean sources. If I'm wrong about the steak macros, then don't worry about that comment.
Lunch - 1:45 P.M.
1 chicken breast (sliced)
2 slices wheat bread w/ tiny amount of fat free mayo Again, I don't prefer bread, but not a horrible choice. Watch the sugar in the fat free mayo. <--- AGAIN THE BREAD IS SUGAR FREE, NOT SURE IF THAT MAKES IT ANY BETTER OR NOT. I DO THIS SO I CAN MAKE A SANDWICH TO EAT IN CLASS. THE BANANA WAS THE SAME THING Again, not a bad meal. But there could possible be better. The mayo is probably the worst part, as I'm pretty sure they will add sugar to make up for having no fat. Maybe consider a bagel. I've read those being more popular than just bread. Bananas, I believe, have a somewhat high GI (I may be wrong on that) so that is why they're frowned upon. But there have been threads on it. Either way it's not a BAD meal. When I'm in class, I bring a sweet potato and eat cold w/ chicken. Or oats in water and drink as a shake w/ whey or chicken. But my meals are VERRRY boring. I don't blame you for trying to eat a semi-"normal" meal.
1 banana Lose the banana, being nitpicky again. Blueberries have some great health benefits. I can understand
total - 527 cal, 60 pro, 58 carbs, 6 fat
Meal 3(pre workout) - 3:15 P.M.
1 scoop whey
1 apple
4 1 gram flax pills (i wont be able to use liquid flax) I would lose the fat, but just my preference. <- I WILL DROP THE FLAX HERE, I ALSO WAS QUESTIONING THIS ONE, BECAUSE OF FAT AND CARBS TOGETHER good call. Thanks for listening to the advice and not posting a diet just to ignore everything that was said.
total - 241 cals, 24 pro, 24 carbs, 6 fat
Gym - arriving 3:30-4 p.m., leaving 5- 5:30 pm
PWO- 5:15-5:45 P.M.
2 scoops whey
5 tablespoons dextrose
total - 571 cals, 48 pro, 86 carbs, 4 fat
Dinner- 6:45-7:15 P.M.
1 chicken breast
1/2 cup brown rice <-- b/f cooked
1 cup mixed frozen veggies Now, that I'm reminded of veggies, try to implement more throughout the day as well. <- SADLY THIS ONE PROBABLY WONT BE POSSIBLE DUE TO MY SCHOOL SCHEDULE, UNLESS ITS IN MEAL ONE OR TWO Well, throw it in meal 1 or 2 then!! Seriously, veggies are great and they won't hurt having them early in the day. Try to use them, if at all possible.
total - 784 cals, 70 pro, 109 carbs, 7 fat
Meal 7- 9 P.M.
1 cup 2% cottage cheese
1 scoop whey Lose the whey. No need for 2 protein sources. Some almonds would be great here, instead <--- IF I DROP THIS ILL BE AT 28 GRAMS OF PROTEIN, IS THAT ENOUGH?? See how it affects your protein at the end of the day, but, in a word, yes, that is fine. Just use some almonds to bump your fat macros up a little bit. IMHO, protein is a bit high and fat is a bit low (for the day), at least compared to when I bulked.
total - 300 cals, 52 pro, 11 carbs, 7 fat
Before Bed – 1 scoop casein protein Add a little flax here, protein should be with fat or carbs, as a rule of thumb. <--- HOW ABOUT SOME ALMONDS?? I ONLY HAVE THE FLAX PILLS WHICH ARE 1 GRAM OF FAT EACH Flax is very popular. I would try to implement it. The pills suck though. Try to find the oil. GNC carries it. Call around. If you absolutely hate it (It will grow on you, I hated it, now I like it. Then almonds will be fine.
Total – 120 cals, 23 pro, 4 carb, 1 fat
Daily Totals
3842 Cals, 463 Gm pro, 366 carbs, 58 Gm fat
Looks good all in all. Thorough write up w/ macros makes it easy to read. I'm about your height and was at about 200 lbs w/ 15% before cutting. Just watch signs of BF increasing as a similar diet/macros had me put on excess BF during my bulk. I'm a ecto as well. Also, implement cardio with this many calories if you truly want it to be a lean bulk,<- I WILL BE PREFORMING 45 MINS OF CARDIO EVERYMORNING, 5 DAYS A WEEK, PLUS SEX HAHA [COLOR="red"]If your are not gaining with these macros, then bump cardio down to 3 days a week. That would be the first change. You are eating PLENTY for growth. Not sure how sauce effects macros, but natty, you will grow with this much food.
<<<<<<<NOW HERES THE REVISED DIET, WITH MORE CARDIO>>>>>>>
Cutting down
8 A.M cardio- 45 mins
Breakfast- 9 A.M.
½ cup egg beaters
2 slices whole wheat bread Sweet potato perhaps... I don't like bread due to the bloating from the gluten. Especially while cutting. <-- ILL GO WITH OATMEAL good call. Just watch the fat in oatmeal, as it contains quite a bit.
1 scoop whey I much prefer a solid meal. I have just read many vets around here say they prefer solid meals, especially while cutting, so something to think about. <--- ANY FOOD SUGGESTIONS Egg whites/chicken/tuna are my first thoughts for lean protein choices. My diet is VERY bland, but effective.
Meal 2 – 11:30 A.M.
Chicken breast
25 almond pieces
flaxseed oil check fat macros, seems like a lot of fat <-- ITS ONLY 3 PILLS, 3 GRAMS OF FAT, I MEANT TO DROP THE ALMONDS DOWN TO 20 PIECES TO ALLOW FOR THIS SO FAT WILL BE 16 GRAMS No worries, good call implementing the flax. Very popular on this board as I said earlier. Fish oil also has some great benefits, consider using that here, if you're eating pills anyways.
Lunch – 1:45 P.M.
Chicken breast
2 cheddar cheese sticks macros needed, but food choices are reasonable <- MACROS ARE PER STICK - 90 CALS, 6 GRAMS OF FAT, LESS THAN ONE CARB, 7 GRAMS OF PROTEIN, THERE 2 % CHEDDAR CHEESE STICKS Use more cheese. Check your macros for the rest of the day, but you can have a little more fat in this meal, otherwise, it's a pretty much protein only meal
Meal 3 (pre workout) – 3:15 P.M.
1 scoop whey
1 apple
flaxseed oil Again, I'm anal about mixing fat/carbs (others will disagree) but I'd say no reason for flax here. <--- ILL DROP THE FLAX Good
Gym arriving 3:30-4 p.m., leaving 5-5:30 pm
(weights, then 20 mins cardio) Hotly debated whether you should do cardio after lifting. Research this and make a decision. <-- I WAS PLANNING ON DOING 45 MINS IN THE A.M., THEN DOING 20 MINS OF HIT CARDIO AFTER LIFTING, RUNNING ON THREADMILL, 2 MINS RUN, 1 MIN QUICK WALK, REPEAT... I wouldn't do any more cardio then in the AM, but that's just me. Try it and see what suits you. I'm going to find a thread for you to read, very informative. I'll post it up in a sec.
PWO- 5:15-5:45 P.M.
2 scoops whey
5 tablespoons dextrose
total- 571 cals, 48 pro, 86 carbs, 4 fat
Dinner- 6:45-7:15 P.M.
1 chicken breast
½ cup mixed veggies
½ brown rice
total- 784 cals, 70 pro, 109 carbs, 7 fat
Meal 7- before bed
1 cup 2 % cottage cheese
1 scoop why
flaxseed oil
total- 300 cals, 52 pro, 11 carbs, 7 fat
Totals 2965 cals, 61 fat, 264 carbs, 344 pro
AGAIN THANKYOU FOR YOUR DETAILED REPLY, I REALLY APPRECIATE IT. I AM ALSO GOING TO BE TAKING CLEN DURING MY CUT DOWN PRE CYCLE.
Vegas set back changing diet
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