Lean Mass Diet

[daspaceman]

Hi there,

I`m gona run my first cycle in 14 days (500test+50proviron+10nolva for 12weeks) and i`m currently in my last 2 weeks of dieting. I started at 260LBs 18% bodyfat and now i`m @243Lbs @13%, hopefully will be 11-12% in 2 weeks. I`m 6 foot 7 and have been training naturally for 11years. I want to add some lean mass but with minimal bloat and fat. Here comes the diet :

20 mins Walking on empty stomach 3Xweek

8.00
1 cup Oats
1 banana
2 whey
400mls skimmed milk

10.30
3 wholemeal bread
100 grams Turkey
Lettuce+tomato+fat free cheese and mayo
1/2 scoop whey

11.45
1 apple

12.15-1.00
Workout

1.05
40 whey isolate + 80Dextrose+Electrolytes etc...

3.30
1 small tuna in oil
1 hard boiled egg
25grams mixed nuts
1/2 scoop whey

6.30
250 grams steak/salmon/turkey/chicken
1 cup spinach
1 TbSP peanut butter

9.00
25 grams mixed nuts
100 grams cottage cheese

11.00
2 scoops caesin protein
1 TBSP Flax


335Protein; 300Carbs; 100fats (35 mono, 35poly, 30sat)

What do u experts think?

Thanks Bros

[1buffsob]

I'm thinking you'd probably drop weight with this diet. Seriously bro, you need to up the macros at your weight. Start at closer to 4000kcals a day, then bump it up or lower it depending on how you're progressing.

1buffsob

[daspaceman]

okay.. so i need another 500calories; Keeping the same diet I posted what should i increase?

Thanks

[1buffsob]

I'm not really sure of the amounts/macros in each meal, so that would be hard to say. I do think it would be beneficial to make your ppwo a pro/carb meal though.

In all honesty, I think you're gonna need even more food. But I understand after just coming off of a long cutter, the fear of putting back on any fat is very real.

1buffsob

[daspaceman]

I'm not really sure of the amounts/macros in each meal, so that would be hard to say. I do think it would be beneficial to make your ppwo a pro/carb meal though.

In all honesty, I think you're gonna need even more food. But I understand after just coming off of a long cutter, the fear of putting back on any fat is very real.

1buffsob

Yeah man, right now i look lean; would like to keep the same leaness hehe

I`ll eat A PPWO carb/protein meal , of around 500 calories after the DextroseShake. Any ideas? Some oats? I love oats!

Ideas Welcome,
10X

[1buffsob]

I use oats/whey for PWO, but yes. Oats,yams,brown rice,etc. Any low GI carb source will work great for PPWO.

1buffsob

[daspaceman]

I cant understand a thing.. Brown rice has a GI of 50-65; and white pasta GI 50-58 . So why people dont use white ppwo?

White pasta is my fave food

[1buffsob]

I really don't know. Not the carb expert.

1buffsob

[daspaceman]

I`ve changes some things in my diet and bumped protein to over 400 and carbs to 370; Will stick to this diet 100% and try to add some protein to reach 450`s while increasing in weight while on cycle
how does it look now?
20 mins Walking on empty stomach 3Xweek

8.00
1 cup Oats
1 banana
2 whey 400mls skimmed milk

10.30
4 wholemeal bread
100 grams Lean Pork
Lettuce+tomato+fat free cheese and mayo

11.45
1 apple

12.15-1.00
Workout

1.05
40 whey isolate + 80Dextrose+Electrolytes etc...

2.15
1/2 cup oats + 3 eggwhites + 1 egg microwaved
250mls skimmed milk

4.30
1 small tuna in oil
1 hard boiled egg
25grams mixed nuts
1 scoop whey

6.30
250 grams steak/salmon/turkey/chicken
1 cup spinach
1 TbSP peanut butter

9.00
25 grams mixed nuts
100 grams cottage cheese

11.00
3 scoops caesin protein
1 TBSP Flax


405Protein; 370Carbs; 108fats (37 mono, 37poly, 33sat)

[daspaceman]

*bump*

[big&tall]

just looking plus 1