Help! Need a diet to follow..

[AD12]

I'm a 24 year, 6'0" 175" and already in pretty good physical shape with minimal body fat. I lift regularly because as I played pro baseball but that was more sport specific lifting. Now that I am done I would like to try to lift specifically to get bigger and put on some mass. I started lifting last week and began taking Gold Standard Whey protein, which I have used in the past. Now that I'm trying to lift to bulk a bit but stay cut as well I must change my diet. Through my years of playing baseball collegiately and professionally I never really followed a diet. I would like to start now and want to be more healthy but also eat foods that will help lean me out while I bulk. I would love any and all diet recommendations to go by.

[Twist]

I don't see any questions...

[**TOP**]

He wants a basic diet template.

[elpropiotorvic]

There is a sticky with a sample diet for bulkind and lean bulking and I think even cutting

[Twist]

Foods For Thought
PRO CARBS FAT CALS
MEAL #1
10 EGGS (8 WHITES 2YOKES) 60 0 16 384
1.5 CUP OATMEAL 0 75 5 345

MEAL#2 PWO
PROTEIN SHAKE 60 0 2 240
40 GRAMS DEXTROSE 0 40 0 160

MEAL #3
10 oz CHICKEN 60 0 5 285
1 CUP OATMEAL 0 52 5 253

MEAL #4
3 salmon burgers 66 6 27 510
4 oz pasta 0 54 2 234

MEAL #5
10 oz chicken 60 0 5 285
1 cup rice 0 56 4 260
ALMONDS 6 5 14 164

MEAL #6
2 turkeyburgers 70 4 10 400

382 292 95 3520

another
• 400g Protein / 400g Carbs / 150g Fats
• 4000+ Calories Daily / 8 = 500-600 Calories per Meal
• 424g Protein / 397g Carbs / 151g Fat / 4656 Calories

Supplements
• Jack3d
• Whey Protein
• 100% Casein
• Dextrose

Meal One: Protein/Carb
• 8 Egg Whites (1 Cup)
• 1 Scoop Casein Protein
• 1 1/4 Cup Oatmeal
• 1 Scoop Jack3d
60g Protein / 75g Carbs / 9g Fat / 615 Calories

WORKOUT 1.5 Hours

Meal Two: PWO (15-30 minutes after GYM)
• 2 Scoops Whey Protein
• 80g-100g Dextrose
• 1 Bagel with Cream Cheese
58g Protein / 68g Carbs / 8g Fat / 646 Calories

Meal Three: PPWO (1.5-2 hours after PWO)
• Chicken Breast (4oz)
• 1/2 Cup Brown Rice
• 1/4 Cup Black Beans
• 1 Plain Bagel
56g Protein / 72g Carbs / 12g Fat / 665 Calories

Meal Four: Protein / Fat
• Lean Ground Beef (5oz)
• Swiss Cheese (2oz)
• 1 Medium Potato
• Small Portion Green Veggies
45g Protein / 46g Carbs / 35g Fat / 584 Calories

Meal Five: Protein / Carbs
• Chicken Breast (4oz)
• 1/2 Cup Brown Rice
• 1/4 Cup Black Beans
• 1 Plain Bagel
56g Protein / 72g Carbs / 12g Fat / 665 Calories


Meal Six: Protein / Fat
• 2 Cans of Tuna
• 2 Tbsp Mayonnaise
• (1/2 Cup Oatmeal with less than ½ Cup Milk)
• Veggies
31g Protein / 33g Carbs / 26g Fat / 490 Calories

Meal Seven: Protein / Fat
• Lean Ground Beef (7oz)
• 2 Tbsp Peanut Butter with Celery
46g Protein / 10g Carbs / 46g Fat / 600 Calories

Meal Eight: Before Bed
• 3 Scoops of Casein Protein
• 1.5 Tbsp Flax Seed Oil
72g Protein / 21g Carbs / 3g Fat / 390g Calories

Another
Lean Bulk Diet
Morning Shake 6:00AM
1 scoop 100% whey protein
1 cup soy milk
P31g. C9g. F6g.

Breakfast 6:30AM
2 scrambled eggs
1 cup eggs white
1tbsp olive oil
1/2cup of sweet potato fries
1 multivitamin
1 cup water
P40g. C42g. F24g.

Snack 8:30AM
1/4 cup oatmeal
1/2 cup cottage cheese
1tbsp sugar free jelly
2tbsp penut butter
Water
P26g. C60g. F20g.

Lunch 12:00PM
8 oz turkey, chicken, beef or fish
1 cup sweet potato or wild rice
1/2 cup broccoli , spinach , carrots etc
1g vitamin C
Water
P60g. C55g. F12g.

Snack 3:30PM
2 slices whole grain bread
2oz tuna
1 Tbsp light mayo
1oz almonds
1Vitamin B complex
Water
P29g. C45g. F21g.

Preworkout 5:00AM
1 scoop of whey protein
1 cup soy milk
P31g. C9g. F6g.

During Workout 6:30AM
1 serving Scivitation Xtend
3.5g leucine
1.7g isoleucine
1.7g valine
2.5g glutamine
1.0g citruline malate
2.0g beta alanine
2 cups water

Postworkout 7:00PM
2 scoop ON whey protein
1 cup soy milk
1 banana
2 tbsp condensed milk
P60g. C50g. F9g.

Diner 8:00PM
Same as lunch
1g *****-3 EFA
P60g. C50. F12.

10:00PM
1 serving of ZMA
Water

Late Snack11:00PM
1 scoop ON casein protein
2tbsp Penut Butter
Water
P32g. C8g. F17g.


Protein 369g=1476cal=38%
Carbs 328g=1312cal=33%
Fats 127g=1143cal=29%
Total Calories 3931