advanced lean growth diet. - interested in Vets thoughts

[GOONBAH]

6 foot tall... just competed at 218 pounds...

training six days a week...

645am
GH - 4iu

Meal 1 – 715am
2 scoops ON Whey Gold
1 cup raw oats
1 banana
2 slice of toast
3 fishoils caps

Meal 2. 9.30
200grams Chicken
300 grams brown rice.

Meal 3 - 1100am
2 scoops ON Whey Gold
1 cup raw oats
1 tablspoon Natty PB

Meal 4 - 12.45pm
200 grams Lean Fish
300 grams Brown Rice

Meal 5 – 3.00pm
200 grams chicken
200 grams brown rice

Meal 6 – 4.15
20 grams BCAA
10 grams Creatine
1 scoop ON Vassice EA8
200grams waxy maize

Train
Sip on 2litres water with
20 grams BCAA
10 grams Creatine
1 scoop ON Vassice EA8
50 grams glucose

Meal 6 - 6.30 –
60grams ON Hydro whey
100grams waxy maize

Meal - 7.30
200 grams Chicken
300 grams white rice
Mixed veggies

Meal 8 - 8.30
200 grams Lean Minced Beef
400 grams Sweet Potato

Meal 9. 10.30
60 grams ON Pro Complex
1 table spoon Natty PB

Meal 10 – (When wake at in night)
50 grams ON Whey Gold


anything anyone would change ? and if so... why ?

[Damienm05]

Macros? There's room for improvement.

[FireGuy]

What do the macros add up to? You have a pic from your show you can post as well?

[GOONBAH]

umm i did add it up...

it works out to be from memory,

pro - 600ish

carb - 900ish

fat - 130ish -

it was 7300 cals...


ok how can i improve on this? love to hear ur thoughts ...

thanks

[FireGuy]

That seems like about 3,000 more calories than what you need. But seeing you state you just competed at 218lbs maybe it's working for you. That's why I asked to see a picture to see exactly what kind of condition you were able to acheive on this diet. Also, was this your precontest diet and how much cardio were you doing?

[GOONBAH]

no this was not my prep diet...

post comp lean muscle gain diet ive posted...

my condition in the comp was excellent, shredded glutes, xmas tree etc...... condition is my stong point... cardio was 90mins daily the last 2 weeks, 60 am , 30 postworkout in the evening

looking to add alot of quality mass in the next fifteen weeks

[GOONBAH]

i followed a similar diet last offseaon, ive just added more 2 more meals... plus the shake at night

although last time i didnt include any added fats... just fats from meat and fish, and cheat meals whenever i had them

i stayed fairly lean

with the inclusion of the GH i was hoping to push the cals higher, stay just as lean and get extra growth from the extra cals


please let me know ur thoughts or anything u would change and why?

[FireGuy]

i followed a similar diet last offseaon, ive just added more 2 more meals... plus the shake at night

although last time i didnt include any added fats... just fats from meat and fish, and cheat meals whenever i had them

i stayed fairly lean

with the inclusion of the GH i was hoping to push the cals higher, stay just as lean and get extra growth from the extra cals


please let me know ur thoughts or anything u would change and why?

The calories seem a bit exessive to me. You only need enough calories to fuel muscle growth, anything over that number will not induce more muscle growth it will just be stored as fat. You are obviously carrying a large amount of muscle now and I dont know exactly what your optimum caloric intake should be. If I had to make a guess though I would say 5,000 calories a day will build just as much as 7,000 would. Maybe you have a job that keeps you extremely active or you have an extremely high metabolism. You still have 7lbs left in the Heavyweight class. Moving up closer to 225 might be a good move. If you are aiming to be a Super Heavy you are looking at having to add 30lbs of lean to be in that group. Not a quick or easy task considering where you are already. Best of luck and keep us updated as to how it's going.

[GOONBAH]

ideally i want to be onstage at over the 225, but carb deplete down to make weight for weigh in...

i have about 15 weeks to gain no less than ten pounds of solid mass... i actually gained 17 pounds in 7 months... so its not out of reach...

any concerns with some of the meals were fat and carbs are combined... ?

any food combos that u may disagree with or change???

[GOONBAH]

Anyone?

Any changes thoughts???