19yr 12% bf Lean Bulk Diet Macros Provided Easy To Read Pls Critique

**steveo_r33** · 06-27-2007, 01:22 PM

DIET GOAL: Increase Lean Muscle Mass Minimal FatGain

Stats:
Age: 19
Weight: 84kgs
BFat%: 12%

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Cardio:

6 x 30 minute sessions per week on spin bike slightly over target heart rate zone on empty stomach.

• (220 – 19 x 0.7 = 141.7 BPM)

SUPPLEMENTS BEFORE CARDIO:

• WATER
• BCAA’S

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Meal 1

(18 / 80 / 13) 140GRAMS OATS
(74 / 15 / 5) 40Grams Dried Egg Whites + Whey Protein 30grams + 10 Grams Glutamine

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MEAL 2

(36 / 10 / 17) 2 Cans Tuna + 2 Carrots

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MEAL 3

(18 / 57 / 13) 100GRAMS OATS
(18 / 0 / 0) Lean Meat: CHICKEN / TUNA / FISH

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MEAL 4 (Pre Workout):

(18 / 80 / 13) 140GRAMS OATS
(18 / 0 / 0) Lean Meat: CHICKEN / TUNA / FISH

(0/ 24 / 0) Gaspari SuperPump250 (3 scoops)
(0/ 31 / 0) Gaspari SizeON (1 scoop) ----Drink During Workout----

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WORKOUT - WEIGHTS

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MEAL 5: (Post WorkOut)

(18 / 80 / 13) 140GRAMS OATS
(18 / 0 / 0) Lean Meat: CHICKEN / TUNA / FISH
(24 / 0 / 0) ON Whey Gold 100% Protein + Water

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MEAL 6:

(24 / 5 / 18) Lean Meat: CHICKEN / TUNA / FISH + Cottage Cheese + Carrot
+ Peanut Butter / Flax
(34 / 0 / 0) PROTEIN SHAKE WITH WATER + 10GM GLUTAMINE

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TOTAL MACROS: 318 / 382 / 92
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**naturalsux** · 06-27-2007, 02:25 PM

eat some green vegetables.

**steveo_r33** · 06-28-2007, 02:03 PM

Originally Posted by naturalsux

eat some green vegetables.

thanks for reply, if you know that i will need some sort of green vegetables in my diet then which ones should I include exactly? then I can throw things in and mix it up to the best it can be... I can eat anything...

**naturalsux** · 06-28-2007, 06:50 PM

Originally Posted by steveo_r33

thanks for reply, if you know that i will need some sort of green vegetables in my diet then which ones should I include exactly? then I can throw things in and mix it up to the best it can be... I can eat anything...

broccoli, asparagus, green beans, any type of greens( mustard, collard, spinach, kale, brussels sprouts, etc.

**Prada** · 06-28-2007, 08:11 PM

Originally Posted by steveo_r33

DIET GOAL: Increase Lean Muscle Mass Minimal FatGain

Stats:
Age: 19
Weight: 84kgs
BFat%: 12%

--------------------------------------------------------------------------

Cardio:

6 x 30 minute sessions per week on spin bike slightly over target heart rate zone on empty stomach.

• (220 – 19 x 0.7 = 141.7 BPM)

SUPPLEMENTS BEFORE CARDIO:

• WATER
• BCAA’S

--------------------------------------------------------------------------

Meal 1

(18 / 80 / 13) 140GRAMS OATS
(74 / 15 / 5) 40Grams Dried Egg Whites + Whey Protein 30grams + 10 Grams Glutamine

--------------------------------------------------------------------------

MEAL 2

(36 / 10 / 17) 2 Cans Tuna + 2 Carrots

--------------------------------------------------------------------------

MEAL 3

(18 / 57 / 13) 100GRAMS OATS
(18 / 0 / 0) Lean Meat: CHICKEN / TUNA / FISH

--------------------------------------------------------------------------

MEAL 4 (Pre Workout):

(18 / 80 / 13) 140GRAMS OATS
(18 / 0 / 0) Lean Meat: CHICKEN / TUNA / FISH

(0/ 24 / 0) Gaspari SuperPump250 (3 scoops)
(0/ 31 / 0) Gaspari SizeON (1 scoop) ----Drink During Workout----

--------------------------------------------------------------------------

WORKOUT - WEIGHTS

--------------------------------------------------------------------------

MEAL 5: (Post WorkOut)

(18 / 80 / 13) 140GRAMS OATS
(18 / 0 / 0) Lean Meat: CHICKEN / TUNA / FISH
(24 / 0 / 0) ON Whey Gold 100% Protein + Water

--------------------------------------------------------------------------

MEAL 6:

(24 / 5 / 18) Lean Meat: CHICKEN / TUNA / FISH + Cottage Cheese + Carrot
+ Peanut Butter / Flax
(34 / 0 / 0) PROTEIN SHAKE WITH WATER + 10GM GLUTAMINE

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TOTAL MACROS: 318 / 382 / 92
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318/382/92 is what?
Pro/Carbs/Fat?

If so I would keep Pro and Carbs closer. Up the Pro and slightly decrease the carbs. Also try to maintain similar consumption of macronutrients per meal. As in for example 40gPro per each meal, try to avoid having 50g in some meals and 18g in others