My lean bulk/cycle beginning May 12.

[audis4]

Alright guys, two more weeks and I will be finished cutting I want to post this lean bulk up because I will be hitting maintenance next week and the week after....time to get huge!!!

My stats currently 6'2" 222lbs about 12% BF about as lean as I want to get. It takes 3,523.15 calories to maintain my bodyweight.

Anyhow I will be including BCAA's (pre, PWO, and my first meal), 1,000mg/ed Milk thistle. Multivitamin 2x/day.

This is what my cycle will look like:
4 weeks/ed IGF @ 80mcg ed
weeks 1-13 500mgs testE/ew
weeks 1-11 400mgs tren/ew
weeks 1-6 50mgs dbol/ed
Thinking of throwin in (not sure on the dose) weeks 10-13 anadrol. We'll see.

Anyhow, here's my diet: *some meats/carbs/fats might be substituted for something else; I like to keep things simple + I'm poor. BTW, all meals will have veggies added i.e tomatoes, broccoli, green beans etc.

Meal 1:
15g BCAA's
1 chicken breast
1 cup oats
500 cals, 56g protein, 54g carbs, 6g fat

Meal 2:
1 chicken breast
3 pieces ezekiel WW bread
500 cals, 67g protein, 63g carbs, 0.3g fat

Meal 3:
1 chicken breast
1 cup oats
500 cals, 56g protein, 54g carbs, 7g fat

Meal 4 PRE-WORKOUT:
15g BCAA's
1 chicken breast
1 cup oats
500 cals, 56g protein, 54g carbs, 7g fat

Meal 5 PWO:
15g BCAA's
1 scoop whey
1 cup f/f cottage cheese
1/2 cup oats
1 large banana
499 cals, 54.5g protein, 63.8g carbs, 5g fat

Meal 6 PPWO:
1 chicken breast
1 cup oats
500 cals, 56g protein, 54g carbs, 7g fat

Meal 7:
6oz top sirloin
1/2 cup oats
461 cals, 56.9g protein, 27g carbs, 12.8g fat

Meal 8:
1 cup f/f CC
2 TB PB
333 cals, 30g protein, 7.7g carbs, 19g fat

TOTAL: 3,793 cals, 432.4g protein, 377.5g carbs, 66.1g fat


Please critique my cycle and my diet. This is a lean lean bulk! I don't want to gain much fat at all. Give me some good advice and tear it apart Thanks guys!!!

[novastepp]

stamp of approval. i'm subscribing so i can show others an example of a diet that will add size. this should be the bulking sticky and i'm not even joking.

dude, everything I do myself when bulking is in that diet.
whey+casein PWO.
cc+pb before bed.
chicken in nearly every meal.
carbs in nearly every meal.


I'm impressed. good luck. you keeping a log? I think you should because your success is inevitable.

[audis4]

stamp of approval. i'm subscribing so i can show others an example of a diet that will add size. this should be the bulking sticky and i'm not even joking.

dude, everything I do myself when bulking is in that diet.
whey+casein PWO.
cc+pb before bed.
chicken in nearly every meal.
carbs in nearly every meal.


I'm impressed. good luck. you keeping a log? I think you should because your success is inevitable.

Thanks a lot nova!!

ya, I can't wait to start it! Time to add some massive size!

For sure, I'll keep a log! I can do it in either the diet or workout forum, whichever is best.

Thanks again nova for the response!

[novastepp]

absolutely no problem. keep it in this thread if you want. the bigger it gets the more people will recognize. bump

[audis4]

Sounds good! begins May 12!

[l2elapse]

is that enough variety of protein to grow or do you guys not take much stock into that

[audis4]

is that enough variety of protein to grow or do you guys not take much stock into that

I will be subsituting chicken for things like turkey (lean), egg whites, tuna, salmon, steak....basically whatever I have to match the macros for that meal.

[audis4]

btw, Nova or anyone else experienced, do my overall cals/protien/carbs/fats look good? It doesn't take much food for me to grow but I do put on fat quickly if I'm not careful, which is why they aren't much over maintenance.

Thanks guys!!

I do MMA fighting so that will be my 2X/week cardio....may add in 1 more cardio session.

[novastepp]

I think it looks like a good starting point. Personally I would give it a short for 2-3 weeks. If it seems to be too much you could back off your daily amounts slightly or possibly add a few morning cardio sessions. Some don't do any cardio when bulking. I've done both and I didn't see a difference in bulking with cardio or without.

[audis4]

sounds good! I'll bump cals up next week until I find the right spot! thanks nova!

[audis4]

bump for more critiques!

[200byjune]

eww oats

[audis4]

I said critiques

[novastepp]

eww oats

i disagree. do you have any literature?

[audis4]

...looks like I'll be upping my IGF dose to 100mcg 5days on 2days off for 4 weeks

[TheArtist]

hey bro, have you posted your cutting diet?
We have almost identical caloric needs and i was just curious as to how your diet compared to my own.

GL w/ your bulking diet. I would definitely follow your log, should you decide to keep one, since i'd be doing nearly the same thing.

[audis4]

hey bro, have you posted your cutting diet?
We have almost identical caloric needs and i was just curious as to how your diet compared to my own.

GL w/ your bulking diet. I would definitely follow your log, should you decide to keep one, since i'd be doing nearly the same thing.

ooh man, lets see here. You know what I did, I had my cutting diet in excel and then I added calories because I'm on maintenance right now and i start my lean bulk monday.

If you want, post your diet in here and I can help you with whatever you need

I will be starting a log. I'll be following the slingshot training method. Keep in touch bro!

[audis4]

meal 1:
15g BCAA's
1 Chicken Breast
2/3 cup oats
meal 2:
1 Chicken Breast
1/2 cup oats
meal 3:
1 Chicken Breast
1/2 cup oats
meal 4:Pre-workout
15g BCAA's
1 Chicken Breast
2/3 cup oats
meal 5:PWO
15g BCAA's
1 scoop whey
1 cup f/f CC
2/3 cup oats
meal 6: PPWO
1 Chicken Breast
1/2 cup oats
meal 7:
1 cups f/f CC
2 tb pb

TOTAL CALS 2648 347 223.2 45.6


200 46 0 1 MEAL 1
200 7 40.5 6

200 46 0 1 MEAL 2
150 5 27 3

200 46 0 1 MEAL 3
150 5 27 3


200 46 0 1 MEAL 4
200 7 40.5 4


105 23 3 1 MEAL 5
123 25 2.7 0.6
200 7 40.5 4

200 46 0 1 MEAL 6
150 5 27 3

160 28 10 0 MEAL 7
210 5 5 16

[audis4]

sorry had to put the macros for each meal below the diet, otherwise it was all messy.

BTW, this was about the lowest my cals ever got.

Right now I'm about 3,500 cals.

[TheArtist]

nice, my cals are actually just a bit lower than yours, and i was considering bumping it up maybe 2-300. What kind of weight loss were you experiencing? like, how much how often?
and roughly how many oz. of chicken per serving? or was it just a chicken breast, no matter the size ?
thanks again.

[audis4]

^^not a problem at all! any questions just ask.

Lets see, I began cutting (slowly) middle of january. I should say, I was at maintenance in january and slowly reduced cals, by 200 on week etc.

I tried to get 200-220cals from chicken; I believe thats somewhere between 6-8oz is what I was eating....and chicken was my primary protein throughout the day.

no worries man! lemme know if i can help anymore.

I have work until 8pm tonight but list any questions and I'll answer them when i come back!

[chopper9451]

Fill me in on what bcaa's are...

[audis4]

Fill me in on what bcaa's are...

branched chain amino acids

protein

[TheArtist]

hey bro, any particular brand bcaa? or powder, pill, liquid? i've never implemented them into my diet and I'm going to start.

[audis4]

^^ I use the 'Xtend' grape flavored ones in powdered form. Gonna try them tonight.

[audis4]

Ok, got a little anxious and started my cycle last night. It's been close to 6 months since my last shot of PCT and it's time to get start this nasty lean bulk!

Going to the gym tonight and I'll post up my results if I have time.

[TheArtist]

^^ I use the 'Xtend' grape flavored ones in powdered form. Gonna try them tonight.

where you get it at?

and what's your cycle look like?

i'm currently just taking some test.... I can't decide if i want to add tren to help me while dieting, or if i want to add it later when i bulk.... decisions decisions.. lol

[audis4]

where you get it at?

and what's your cycle look like?

i'm currently just taking some test.... I can't decide if i want to add tren to help me while dieting, or if i want to add it later when i bulk.... decisions decisions.. lol

type in XTEND into a search...thats what i did and found some grape flavored stuff. Just got it today and i CAN stand it!

I'm on testE, trenE, dbol, IGF-LR3, and adding proviron and CJC-1295 next week

I'm starting at around 14% BF which isn't super low but it's time to put on some crazy mass. My diet is a really strict lean bulk and shouldn't be gaining too much fat.

[M302_Imola]

bro everything looks good for your lean bulk. Are you going to be doing cardio? Be sure to up the cals a bit when you start to gain weight...I hit a plateau about mid cycle and up the calories by 300 and it did wonders.

[TheArtist]

type in XTEND into a search...thats what i did and found some grape flavored stuff. Just got it today and i CAN stand it!

I'm on testE, trenE, dbol, IGF-LR3, and adding proviron and CJC-1295 next week

I'm starting at around 14% BF which isn't super low but it's time to put on some crazy mass. My diet is a really strict lean bulk and shouldn't be gaining too much fat.

lol XTEND? were you looking for some sort of male enhancement?
good luck w/ your goals, Seems like you got everything in orde.r lemme know when you start yur log, i wanna follow it.

[M302_Imola]

lol XTEND? were you looking for some sort of male enhancement?
good luck w/ your goals, Seems like you got everything in orde.r lemme know when you start yur log, i wanna follow it.

XTEND and log in the same paragraph...what is this a porn forum

[TheArtist]

XTEND and log in the same paragraph...what is this a porn forum

lol... sometimes it is.

[audis4]

no I read PRADA used it and liked it a lot so i did a search and bought some.

Thanks guys, I'll try to start a log when I have some more time...this weeks pretty busy

[novastepp]

well, i'm bumping this diet. it's a solid approach, and i KNOW you gained like a beast. any comments Audis4???

[Dukkit]

nice

i may steal this diet

ill be watchin this thread

good luck

[audis4]

well, i'm bumping this diet. it's a solid approach, and i KNOW you gained like a beast. any comments Audis4???

Thanks buddy! Yes, I remember this thread, this was the cycle I began last summer

Anyhow, the diet worked great, I was a few hundred cals above maintenance; loved it, could have eaten more but I really didn't gain much fat at all which was a change of pace.

Anyone wanting to gain some nice size, I would dial in your cals and use this diet set up.

Now sitting at around 260ish lbs @ ~14%BF (2nd wk of cutting) and stronger I have ever been. This cycle (I'll be finished in 7 wks) I began eating somewhere near 5,500-6,000 cals and put on quite a bit of size.

Goal: cut down to 9-10%...not too crazy about being super cut, I want a nice 4 pack with a flat stomach and just be plain huge.

Thanks for bumpin this thread, if anyone has any questions, I'll be glad to help!

[audis4]

nice

i may steal this diet

ill be watchin this thread

good luck

Thanks bud

Let me know if you need any help!

[audis4]

funny thing....when I was just about through this cycle, I flew to ft. lauderdale with my cus for 2 wks to hang out.

When I was on the plane, 3 different people, including the stewardess asked if I was a professional MMA fighter or wrestler hahahahaha