Here we go. Lean bulk diet plan

[casberger]

Age: 25
Height: 5'11"
Weight: 190
BF%: 10-12% (not really sure, I am retaining a crap load of water right now.)
Bodytype: Endomorph
Goal: Lean bulk. Put on some lean muscle mass over the summer.

The Diet Plan: 6 whole food meals.

Meal1:
3 Fish Oil Caps
1.25 Cups dry old fashioned oats (cooked with splenda, nutmeg, and cinnamon)
6 Large Egg Whites
Total Meal1: 522 calories, 37.8 protein, 9.8 fat, 69.2 carbs, 9.9 fiber

Meal2: Pre-workout on workout day.
3 Fish Oil Caps
6oz. Chicken Breast (seasoned salt and pepper)
12oz. Sweet Potatoe
Total Meal2: 523 Calories, 46.1 protein, 5.7 fat, 70.4 carbs, 11.2 fiber

Meal3:
3 Fish Oil Caps
6oz. Canned Tuna
2 TBSP light mayo
10oz. Broccoli
Total Meal3: 416 calories, 50.1 protein, 14.5 fat, 21.4 carbs, 9.4 fiber

Meal4:
6oz. Chicken Breast (seasoned salt and pepper)
.25 Cup Quinoa (maybe throw in a jig of salsa for some flavor)
5oz. Baby Carrots
Total Meal4: 393 calories, 46.2 protein, 4.7 fat, 38.9 carbs, 5.6 fiber

Meal5:
6oz. London Broil (seasoned salt and pepper)
10oz. Spinach
2 TBSP fruity salad dressing
Total Meal5: 485 calories, 50.1 protein, 23.4 fat. 16.2 carbs, 6.2 fiber

Meal6: Bedtime
1 scoop Casein
6 oz. Cottage Cheese (throw in some splenda or salt and pepper depending on my mood)
2 TBSP Natural Peanut Butter
Total Meal6: 453 calories, 54.35 protein, 20.25 fat, 15.1 carbs, 3 fiber

Meal7: Workout day only. Post workout shake. May add some waxy maize starch later on.
1 scoop casein
1 scoop whey
Total Meal7: 250 calories, 50 protein, 2 fat, 5 carbs, 0 fiber


Total for non-workout day: 2792 calories, 284.65 protein, 78.35 fat, 231.2 carbs, 45.3 fiber.

Total for workout day w/7th meal: 3042 calories, 334.65 protein, 80.35 fat, 236.2 carbs, 45.3 fiber.

[casberger]

Given there have been no replys I am guessing my diet plan looks ok.

[FireGuy]

If you are going to subtract calories on non workout days I would take them from fat and/or carbs as opposed to protein. Your protein demands on your day off dont change as much as your bodies need for energy type calories does.

[casberger]

Right on. I think I will take some calories away from carbs. Im a little under on my macros for fat anyways. I was trying to shoot for around 95g a day of fat and 225 carbs. I might even just forget consuming whey protein and just focus on real food. In the past I relied way too much on protein shakes

[gbrice75]

Looking good bro - i'd keep the whey for PWO; you have a good whole food diet going for the rest of your meals.

I'd also drop the carrots out of meal 4 though, all sugar, I don't see any benefit. Just my .02

[casberger]

I just bought a bag of carrots. I'll kill them off then I probably wont buy anymore.

[casberger]

I dont wanna skimp on my veggies but I just realised 10oz of raw spinach is a lot! I bought a bag of only 9 oz. and it was like 3 bucks so I may need to do something different there

[gbrice75]

Asparagus, broccoli, cauliflower, brusell sprouts are all good choices. Unfortunately, oz. for oz. I don't think they'll be much cheaper.