Opinions on my bulk / lean bulk diet?

[cherrydrpepper]

Stats: 28, 190 lb, 15% bf

Maintenance calories: 3269
Target goal: lean muscle gains through more calories mixed with more low intensity cardio. I do not want to sell myself short on gains for fear of putting on fat. I will kill any fat with cardio. You will notice that I put down 3/4 of a gallon of skim milk. I absolutely love skim milk so please don't try to cut this out without giving me good reason. I have noticed at times it can make me look bloated but other than that I love it.


MEAL 1 carbs protein fat calories
Oats with water 1/2 cup 27 5 3 150
Banana 27 1 0 105
Egg Whites 1 cup 1 24 0 120
Whey Protein 2 scoops 8 52 4 270
Skim Milk, 2 cups 24 16 0 160
Total 87 98 7 805

MEAL 2
Chicken 150 grams 0 43 4 225
Brown Rice, 2 cups (cooked) 91 9 3 436
Total 91 52 7 661

MEAL 3
Angus Beef Sirloin Filet 200g 2 38 12 280
Yams 200 grams 82 3 0 236
Total 84 41 12 516

MEAL 4
PBJ Sandwich – 2 slices 23 7 2 140
Peanut Butter, 2 tbsp 7 7 16 190
Grape Jelly, 1 tbsp 13 0 0 50
Skim Milk, 4 cups 48 32 0 320
Total 139 46 18 700

MEAL 5
Chicken 150 grams 0 43 4 225
Mixed Vegetables, 5 cups 20 5 0 125
Skim Milk, 4 cups 48 32 0 320
Total 68 80 4 670

MEAL 6
Cottage Cheese fat f, 12 oz 20 30 0 200
Skim Milk, 4 cups 48 32 0 320
Total 68 78 0 520


GRAND TOTALS: 537 395 48 3872

[cherrydrpepper]

bump

[STEEL1983]

I would personally get rid of the milk, its a waste of time protein wise and you already contradicted your overall goal = lean gains but milk makes you bloated, that in its self should be enough reason.

Meal1 seems to consist of too much protein - Whey and Eggs. ditch the Whey and up the eggs mate.
I am a strong believer in eating food rather than protein shakes.

Add more Vegatables also into your other meals ideally green vegatables to add roughage or you will be bunged up to hell matey! lol.

Meal 4 seems a strange meal..... peanut butter and jelly sandwich - You don't get Lean gains eating that sort of stuff mate it sounds to me that thats just a cheat meal hence you will just add unnecassary fat.

Hate to sound like I'm having a pop at you, but believe me it really is basic principles = basic diet.

I live by the rule of 1.5 grams of protein per pound of body weight so in your case you need to divide 285 grams of protein into your 6 meals (remember it will be seven meals on the day of training).

Thats almost 48g of protein per meal! (6 meals) thats a lot of protein fella but thats bodybuilding!

with regards to carbs that really is dependant on the person and I wouldn't really advise for you as you only know your metabolism etc but stick to carbs like rice, potatos, small amount of fruit.
Stay away from bread and dairy products as it will bloat you like hell.
Keep the water intake high too.

the overall diet is pretty good mate just needs a little tweaking thats all.

be careful of counting calories and adhering to general recomondations from other sources, every human body is different and you react differently to food in comprsion to me for example.

think of Bodybuilding as one big experiment, the people who study and listen the most usuallya re the ones with the best physiques :-)

[cherrydrpepper]

Thanks for all the great advice. A few things I'm thinking..

I'm ok with milk bloat on the last two meals. The bloat seems to die overnight for me. You are not the first person to call milk a waste of time protein wise. I can never find a scientific source on this and thus have trouble accepting it.

The first meal.. I drink my egg whites. Adding milk and whey makes it palatable so I can get it down with no issues. I will have to put a lot of thought into this. I have tried cooking them like an omelete. First off it takes forever for some reason and second it tastes bad. Third I think the fact that they are liquid allows them to enter my body quicker; on the negative it could be they digest out faster with less protein retained. I have no idea.

Meal 4 PBJ sandwich is kind of a cheat meal, except that 2 tbsp pbutter and 1 tbsp jelly is a pathetically small amount of good stuff so I thought I could get away with it. I am serious about the diet though and will probably scrap this meal. I am thinking lean turkey with vegetables now.

[STEEL1983]

Its a juggling act with regards to keeping your diet strict and then too strict.

Remember there is no way in getting around this you need to eat bigger to get bigger so again I think the turkey option will be too dry and too lean.

Good old Chicken breasts/fish/Steak and eggs are the ultimate in my opinion for lean bulk building.

Also regarding the omelette's.....
no problem adding skimmed milk to the mix thats fine you need to to make the omellete stick together just don't go mad with it.
as for adding whey I would leave it out thats why its taking so long to cook!
just pre heat your pan with extra olive oil, add the eggs/milk mixture and then season according with spices whilst mixing the mixture before putting under a grill to cook the top.......

omellette finished in 5 mins tops!

yum yum yum!

Uses spoices on everything they are practically calorie free and make bland food extra tasy food!

[cherrydrpepper]

Oh hey dude I apologize I was not specific enough in the post. I actually throw all of MEAL 1 into a blender and drink it. It sounds rediculous but it goes down easy. Probably takes me about 20 minutes to drink the whole thing and its about the size of a half gallon of milk.

A few problems i'm having with figuring out a new meal:

I hate fish
I don't want mercury that comes in Tuna
I already have 2 chicken meals on my list

Because of this I believe I am going to form a meal that is made entirely of bean based protein.. stuff like kidney beans and peas, etc. Thanks for all your help Steel this is really getting me some fine tuning on this diet plan.