Lean bulk diet (carb cycling)

[manwitplans]

I will be starting this diet this coming monday so would like to show it you guys and see what you think, i thinks it looks pretty good on paper, and looking forward to try it.

I will be training slingshot training system aswell with this diet.


190 pounds
12% bodyfat

Training 1 day on, 1 day off. constantly

Goal: Lean bulking
Goal: 205 pounds withing 13-14 weeks
Goal: Mostly muscle, glycogen, water (little fat)


Off days (non training days)

Meal 1 and 2 as hyperglycemia meals (high insulin), therefor much carbs and much fat in same meal.


Meal 1

- Whey protein (70g)

--> Kcal: 281 <--
--> Pro: 53,2 <--
--> Fat: 5,25 <--
--> Carb: 5,25 <--

Meal 2:

- Oatmeal (110g)
- Skimmed milk (350g)
- Blueberries (50g)
- Whole eggs (4stk)

--> Kcal: 1046 <--
--> Pro: 58.1 <--
--> Fat: 46.9 <--
--> Carb: 90.7 <--

Meal 3:

- Brokkoli (50g)
- Chicken breast (120g)
- Cooked ris (170g)


--> Kcal: 399 <--
--> Pro: 38.9 <--
--> Fat: 5.5 <--
--> Carb: 45.9 <--

Meal 4:


- Brokkoli (50g)
- Chicken breast (120g)
- Cooked ris (170g)


--> Kcal: 399 <--
--> Pro: 38.9 <--
--> Fat: 5.5 <--
--> Carb: 45.9 <--

Meal 5:

- Lean beef (200g)

--> Kcal: 210 <--
--> Pro: 38.6 <--
--> Fat: 6.0 <--
--> Carb: 0 <--


Meal 6:

- Eggwhites (8)

--> Kcal: 152 <--
--> Pro: 38.9 <--
--> Fat: 5.5 <--
--> Carb: 0 <--

Meal 7:

- Chicken breast (120g)
- Brokkoli (50g)
- Olive oil (20g)

--> Kcal: 366 <--
--> Pro: 33.9 <--
--> Fat: 24.9 <--
--> Carb: 1.1 <--


Meal 8:

- Casein protein (30g)


--> Kcal: 107,1 <--
--> Pro: 25,5 <--
--> Fat: 1,51 <--
--> Carb: 0,24 <--




== Pro: 326 == 1304kcal [44.08%]
== Fat: 99,79 == 898 [30.35%]
== Carb: 189 == 756kcal [25.55%]

== 2958kcal ==






Training days (Normal days)

Meal 1:

- Oatmeal (60g)
- Skimmed milk (200g)
- Blueberries(50g)
- Eggewhite (8stk)

--> Kcal: 480 <--
--> Pro: 49,8 <--
--> Fat: 5,3 <--
--> Carb: 52,6 <--

Meal 2:

- Brokkoli (50g)
- Chicken breast (120g)

--> Kcal: 191 <--
--> Pro: 33,9 <--
--> Fat: 5 <--
--> Carb: 1,1 <--

Meal 3:

- Brokkoli (50g)
- Chicken breast (120g)

--> Kcal: 191 <--
--> Pro: 33,9 <--
--> Fat: 5 <--
--> Carb: 1,1 <--

Meal 4:

- Lean beef (200g)
- Whole wheat pasta (200g)

--> Kcal: 512 <--
--> Pro: 47,6 <--
--> Fat: 11 <--
--> Carb: 53 <--

Meal 5:

- Whey protein (20g)

--> Kcal: 80 <--
--> Pro: 15 <--
--> Fat: 1,5 <--
--> Carb: 1,5 <--

Meal 6:

- Whey protein (50g)
- quick carbs (50g)

--> Kcal: 400 <--
--> Pro: 38 <--
--> Fat: 1,125 <--
--> Carb: 51 <--

Meal 7:

- Skimmet milk (200g)
- Oatmeal (60g)
- 3 Whole eggs
- 2 eggwhites
- Olivenolje extra virgin (23g)

Meal 7 as hyperglycemia (high insulin load)

--> Kcal: 895 <--
--> Pro: 47,6 <--
--> Fat: 55,8 <--
--> Carb: 48,4 <--

Meal 8:

- Brokkoli (50g)
- Chicken breast (150g)

--> Kcal: 235 <--
--> Pro: 42,1 <--
--> Fat: 6,3 <--
--> Carb: 1,1 <--

Meal 9:

- Casein protein (30g)


--> Kcal: 107,1 <--
--> Pro: 25,5 <--
--> Fat: 1,51 <--
--> Carb: 0,24 <--





== Pro: 333,4 == 1333,6kcal [43.78%]
== Fat: 96,93 == 872,37 [28.63%]
== Carb: 210,04 == 840,16kcal [27.58%]

** 3046,13kcal





Carb up days everyother 4 days, on legs and back days

Meal 1:

- Oatmeal (130g)
- Skimmed milk (200g)
- Blueberries (50g)
- Eggwhite (8stk)

--> Kcal: 732 <--
--> Pro: 57.8 <--
--> Fat: 10.8 <--
--> Carb: 96.8 <--

Meal 2:

- Brokkoli (50g)
- Chicken breast (120g)

--> Kcal: 170 <--
--> Pro: 33,9 <--
--> Fat: 5,2 <--
--> Carb: 1,1 <--

Meal 3:

- Brokkoli (50g)
- Chicken breast (120g)

--> Kcal: 170 <--
--> Pro: 33,9 <--
--> Fat: 5,2 <--
--> Carb: 1,1 <--

Meal 4:

- Lean beef (200g)
- Whole wheat pasta (400g)

--> Kcal: 815 <--
--> Pro: 56.6 <--
--> Fat: 16 <--
--> Carb: 106 <--

Meal 5:

- Whey protein (20g)

--> Kcal: 80 <--
--> Pro: 15 <--
--> Fat: 1,5 <--
--> Carb: 1,5 <--

Meal 6:

- Whey protein (50g)
- Quick carbs (90g)

--> Kcal: 560 <--
--> Pro: 38 <--
--> Fat: 1,125 <--
--> Carb: 91 <--

Meal 7:

- Skimmed milk (200g)
- Oatmeal (130g)
- 3 whole eggs
- 2 eggwhites
- Extra virgin olive oil (23g)

Meal 7 as hyperglycemic meal (High insulin)

--> Kcal: 1165 <--
--> Pro: 55.5 <--
--> Fat: 60.7 <--
--> Carb: 92.5 <--

Meal 8:

- Brokkoli (50g)
- chicken breast (150g)

--> Kcal: 235 <--
--> Pro: 42,1 <--
--> Fat: 6,5 <--
--> Carb: 1,1 <--

Meal 9:

- Casein protein (30g)


--> Kcal: 107,1 <--
--> Pro: 25,5 <--
--> Fat: 1,51 <--
--> Carb: 0,24 <--



== Pro: 358.3 == 1433.2kcal [43.78%]
== Fat: 112.93 == 1016 [28.63%]
== Carb: 391.1 == 1564.4kcal [27.58%]

** 4013.6kcal

[manwitplans]

bumps..

[M302_Imola]

I think this will be good to start with but you might find that you will need more carb up days to gain. Let the mirror and the scale guide you. Good luck bro.

[manwitplans]

I think this will be good to start with but you might find that you will need more carb up days to gain. Let the mirror and the scale guide you. Good luck bro.

Thanks bro
Yep I will adjust accordingly every 2 weeks, if I don't see something that satisfy me

[Ronnie Rowland]

Looks great Van!


Like Imola suggested some need a 3rd weekly carb up day to make maximal gains (especially those of you who train with higher volume). The stimulus for your muscle to grow bigger comes from training overload. If you are gettting over-trained easily/feeling burned out and wanting to avoid higher volume training during a reload, it's often caused from insufficient carbohydrate intake. Remember, carbs fuel your muscles so you can train with great intensity and fully recover. Keeping carbs in check will provide leaner gains, however your ability to perform intense strength training comes from carbs and fats not from over-loading your kidneys with protein. This means there must be balance if you want to make maximal progress! Some of you will need 3 non-consecutive weekly calorie/carb up days if 2 does not work. A good plan would be to carb/calorie up on Monday-Wednesday-Saturday if 3 are in fact required. Saturday could be your cheat day!

[manwitplans]

Looks great Van!


Like Imola suggested some need a 3rd weekly carb up day to make maximal gains (especially those of you who train with higher volume). The stimulus for your muscle to grow bigger comes from training overload. If you are gettting over-trained easily/feeling burned out and wanting to avoid higher volume training during a reload, it's often caused from insufficient carbohydrate intake. Remember, carbs fuel your muscles so you can train with great intensity and fully recover. Keeping carbs in check will provide leaner gains, however your ability to perform intense strength training comes from carbs and fats not from over-loading your kidneys with protein. This means there must be balance if you want to make maximal progress! Some of you will need 3 non-consecutive weekly calorie/carb up days if 2 does not work. A good plan would be to carb/calorie up on Monday-Wednesday-Saturday if 3 are in fact required. Saturday could be your cheat day!

Thank you for this reply.
I will take this into consideration if I am not making the wanted gains on 2 weekly carb up days.

I'll begin with two, and see what happens down the road, if I am dooing fine i'll stick to it, if not i'll up for three days.

If its broke, fix it.

[CF01]

Hey VanTheMan saw your diet liked it, your goals are the same as mine just curious how is your diet going? Thanks!