Lean Mass Diet - Critique it Please!

[RYNO]

Alright bros, here it is ... my lean mass diet. BTW, I am 6'0 200 lbs around 13% bf, just coming off a layoff and gaining fast. All comments/suggestions welcome. Thanks!

Meal 1: 8:00 am
• 1 (16oz) glass FF milk w/ 1 scoop whey – 300 K, 41 P, 26 C, 3 F
• 1 banana – 100 K, 25 C, 2 P, 0 F
TOTAL: 400 K, 43 P, 51 C, 3 F

Meal 2: 12:00 pm
• 1 turkey sandwich – 500 K, 40 P, 50 C, 16 F
• 1 (16oz) glass FF milk – 180 K, 18 P, 24 C, 0 F
TOTAL: 680 K, 58 P, 68 C, 16 F

Meal 3: 3:00 pm
• 1.5 scoops whey (Dymatize Elite with water) – 170 K, 33 P, 4 C, 2 F
• EFA (5 capsules) – 45 K, 5 F
TOTAL: 215 K, 33 P, 4 C, 7 F

Meal 4: 5:30 pm
• 1 (16oz) glass FF milk w/ 1scooop whey – 300 K, 41 P, 26 C, 3 F
• Bagel w/ FF Cream Cheese – 330 K, 20 P, 59 C, 1.5 F
TOTAL: 630 K, 61 P, 85 C, 5 F

Meal 5: 8:00 – 9:00 pm
• PWO shake (2 scoops whey w/ 1/3 cup dextrose)
– 560 K, 50 P, 80 C, 5 F
TOTAL: 560 K, 50 P, 80 C, 5 F

Meal 6: 10:00 – 11:00 pm
• 6 oz tuna (flavored packet) – 170 K, 35 P, 3C, 2.5 F
• 1 glass FF milk (16 oz) – 180 K, 18 P, 24 C, 0 F
• 1 cup white rice (instant - uncooked) – 380 K, 6 P, 86 C, 1 F
TOTAL: 730 K, 59 P, 113 C, 3.5 F

Meal 7: Pre-Bed
• 1 (16oz) glass FF milk w/ 1 scoop whey – 300 K, 41 P, 26 C, 3 F
TOTAL: 300 K, 41 P, 26 C, 3 F

TOTAL:
• 3515 K
• 345 P (39%)
• 479 C (54%)
• 43 F (11%)
(+/- 5%)

[JohnboyF]

Alright bros, here it is ... my lean mass diet. BTW, I am 6'0 200 lbs around 13% bf, just coming off a layoff and gaining fast. All comments/suggestions welcome. Thanks!

Meal 1: 8:00 am
• 1 (16oz) glass FF milk w/ 1 scoop whey – 300 K, 41 P, 26 C, 3 F
• 1 banana – 100 K, 25 C, 2 P, 0 F
TOTAL: 400 K, 43 P, 51 C, 3 F

To few carbs in this meal. Your carbs are coming from sugar banana and milk sugar. Use a carbs source here.

Meal 2: 12:00 pm
• 1 turkey sandwich – 500 K, 40 P, 50 C, 16 F
• 1 (16oz) glass FF milk – 180 K, 18 P, 24 C, 0 F
TOTAL: 680 K, 58 P, 68 C, 16 F

Meal 3: 3:00 pm
• 1.5 scoops whey (Dymatize Elite with water) – 170 K, 33 P, 4 C, 2 F
• EFA (5 capsules) – 45 K, 5 F
TOTAL: 215 K, 33 P, 4 C, 7 F

I would try a real meal here you already have enough shakes in your diet

Meal 4: 5:30 pm
• 1 (16oz) glass FF milk w/ 1scooop whey – 300 K, 41 P, 26 C, 3 F
• Bagel w/ FF Cream Cheese – 330 K, 20 P, 59 C, 1.5 F
TOTAL: 630 K, 61 P, 85 C, 5 F

Drop the bagel.. IMO to high on the gi. use a complex carbs source here with some lean protein.

Meal 5: 8:00 – 9:00 pm
• PWO shake (2 scoops whey w/ 1/3 cup dextrose)
– 560 K, 50 P, 80 C, 5 F
TOTAL: 560 K, 50 P, 80 C, 5 F

Meal 6: 10:00 – 11:00 pm
• 6 oz tuna (flavored packet) – 170 K, 35 P, 3C, 2.5 F
• 1 glass FF milk (16 oz) – 180 K, 18 P, 24 C, 0 F
• 1 cup white rice (instant - uncooked) – 380 K, 6 P, 86 C, 1 F
TOTAL: 730 K, 59 P, 113 C, 3.5 F

1 cup of rice uncooked is 150grams of carbs. WAY TOo much in one sitting either your numbers or mine

Meal 7: Pre-Bed
• 1 (16oz) glass FF milk w/ 1 scoop whey – 300 K, 41 P, 26 C, 3 F
TOTAL: 300 K, 41 P, 26 C, 3 F

I would add efa's here and use a real food source

Comments: I think your carb count is fairly high for a lean mass diet. I personally would not use soo much milk. I tend to get puffy. If you can avoid then go ahead. However will you be doing cardio on this lean mass diet?

[B]TOTAL:
• 3515 K
• 345 P (39%)
• 479 C (54%)
• 43 F (11%)
(+/- 5%)[/B

[Danny T]

Milk is for Baby’s!!! Just my opinion

[Columbus]

43 F (11%)


that reakky stands out....add a tb of flax or oils to the 3pm meal.....and add 2 tb of ANPB prebed

[guest589745]

Too many shakes. I would use whole foods with them if you ahve to have them. I notice a difference in how I feel and recover from real food as opposed to supplementing with whey. If you take in why, make sure you add comlpex carbs to slow the digestion unles it it PWO. Casein is supposed to be better than why but I have to look into it more.

[RYNO]

Alright bros, here it is ... my lean mass diet. BTW, I am 6'0 200 lbs around 13% bf, just coming off a layoff and gaining fast. All comments/suggestions welcome. Thanks!



To few carbs in this meal. Your carbs are coming from sugar banana and milk sugar. Use a carbs source here. OK, how about adding in 1/2 cup oats here?

Meal 2: 12:00 pm
• 1 turkey sandwich – 500 K, 40 P, 50 C, 16 F
• 1 (16oz) glass FF milk – 180 K, 18 P, 24 C, 0 F
TOTAL: 680 K, 58 P, 68 C, 16 F




I would try a real meal here you already have enough shakes in your diet



Drop the bagel.. IMO to high on the gi. use a complex carbs source here with some lean protein. It's a whole wheat bagel. Still not the best I know but is high GI really a big concern when (lean) bulking?
Meal 5: 8:00 – 9:00 pm
• PWO shake (2 scoops whey w/ 1/3 cup dextrose)
– 560 K, 50 P, 80 C, 5 F
TOTAL: 560 K, 50 P, 80 C, 5 F



1 cup of rice uncooked is 150grams of carbs. WAY TOo much in one sitting either your numbers or mine It says 86 grams carbs on the box. Is 113 total carbs in a sitting really too much?

I would add efa's here and use a real food source
How bout another 5 grams flax and some cottage cheese?
Comments: I think your carb count is fairly high for a lean mass diet. I personally would not use soo much milk. I tend to get puffy. If you can avoid then go ahead. However will you be doing cardio on this lean mass diet?
Yes on the cardio, but only 2 days/week. Thanks a lot for the suggestions. Any more comments are welcome.
[B]TOTAL:
• 3515 K
• 345 P (39%)
• 479 C (54%)
• 43 F (11%)
(+/- 5%)[/B

In bold.

[RYNO]

Milk is for Baby’s!!! Just my opinion

16oz skim milk = 180 K, 18 grams protein, 24 carbs, 0 fat. The carbs are not simple sugars either, they are from disaccharides. Also, milk is actually low GI contrary to what some may think. Sounds pretty good to me.

[RYNO]

43 F (11%)


that reakky stands out....add a tb of flax or oils to the 3pm meal.....and add 2 tb of ANPB prebed

11% not enough for a lean bulk? What do you think would be better?

[JohnboyF]

Yes HI gi matters when lean bulking.. It doesnt mean you can eat hi-gi all day you no what i mean? Like if your lean bulking u eat pinapple all day or something...

Breakfast drop the banana and milk use whey and oats (still to much whey)


also i made a mistake 1 cup of uncookd rice is = 147 grams of carbs PLUS Carbs from milk so your looking at 160. To answer your question a 100grams + of carbs in one sitting way too much and not needed.

Yes add cottage cheese and efa's good choice


Also i would do cardio 3-5 days depending on how your gains/fat and most importantly how you look.

But you need to scale down your carbs. Your at 480

[RYNO]

Too many shakes. I would use whole foods with them if you ahve to have them. I notice a difference in how I feel and recover from real food as opposed to supplementing with whey. If you take in why, make sure you add comlpex carbs to slow the digestion unles it it PWO. Casein is supposed to be better than why but I have to look into it more.

I am getting a shit-ton of casein from the milk. Agree with you on the whole foods. I'll try to add some in.

[guest589745]

I am getting a shit-ton of casein from the milk. Agree with you on the whole foods. I'll try to add some in.

And a shitload of worthless carbs and fat (Unless it's fat free).

Yea try it, Im tellin ya, eat a meal after one workout, a good healthy meal high in protein and complex carbs. Then drink a shake, tell me the next day or 2 later, how you feel when you compare the two. I dunno, I notice a difference JMO.

[RYNO]

And a shitload of worthless carbs and fat (Unless it's fat free).

Yea try it, Im tellin ya, eat a meal after one workout, a good healthy meal high in protein and complex carbs. Then drink a shake, tell me the next day or 2 later, how you feel when you compare the two. I dunno, I notice a difference JMO.

Yeah, its skim milk. I will try to add some more whole foods, and will let you know. Thanks brah!

[RYNO]

Yes HI gi matters when lean bulking.. It doesnt mean you can eat hi-gi all day you no what i mean? Like if your lean bulking u eat pinapple all day or something...

Breakfast drop the banana and milk use whey and oats (still to much whey)


also i made a mistake 1 cup of uncookd rice is = 147 grams of carbs PLUS Carbs from milk so your looking at 160. To answer your question a 100grams + of carbs in one sitting way too much and not needed.

Yes add cottage cheese and efa's good choice


Also i would do cardio 3-5 days depending on how your gains/fat and most importantly how you look.

But you need to scale down your carbs. Your at 480

What do you think would be a good number for carbs? I'm at 3500 calories/day and don't want to go lower. Do you think it is better to replace carb calories with say, fat calories? I would think that would be just as bad, if not worse.???

[JohnboyF]

What do you think would be a good number for carbs? I'm at 3500 calories/day and don't want to go lower. Do you think it is better to replace carb calories with say, fat calories? I would think that would be just as bad, if not worse.???

I can't really say what a good carb amount is but i would assume 275-350MAX imo...

Fat is not bad... GOOD FAT is needed in your diet. EFAS brothers they are Essential for a reason man. i say your carbs are high because of the milk dropping the milk will drop 20 carbs from most of your meals.

[guest589745]

Depending on what time of day and what else is in your meal you can add protein or carbs or fat.