Thread: Lean Bulk
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07-28-2009, 01:55 PM #1
Lean Bulk
PRO CARBS FAT CALS
MEAL #1
10 EGGS (8 WHITES 2YOKES) 60 0 16 384
1.5 CUP OATMEAL 0 75 5 345
MEAL#2 PWO
PROTEIN SHAKE 60 0 2 240
40 GRAMS DEXTROSE 0 40 0 160
MEAL #3
10 oz CHICKEN 60 0 5 285
1 CUP OATMEAL 0 52 5 253
MEAL #4
3 salmon burgers 66 6 27 510
4 oz pasta 0 54 2 234
MEAL #5
10 oz chicken 60 0 5 285
1 cup rice 0 56 4 260
ALMONDS 6 5 14 164
MEAL #6
2 turkeyburgers 70 4 10 400
382 292 95 3520
Im 6'4 235 approx 12%bf train hard 5 days a week
Looking to gain lean mass trying to get up to 250, ive already been up to a 18% 260 and didnt like it
Any suggestions or tweaksLast edited by THE_DOME; 07-28-2009 at 01:58 PM.
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07-28-2009, 02:24 PM #2
i would have at least 2 carb/pro meals before working out. i'd use the pasta meal as your 1 hour refeed after your PWO shake. Id also throw in yams and lean protein as your 2nd pre workout meal. and add an EFA with your turkey burger, personally id go london broil
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07-28-2009, 05:09 PM #3
why do you think i need another meal prior to lifting? my first meal is pretty big and I would have to wake up an extra hour or two to make sure i get those in. woudl it really benefit me that much as long as im getting all my cals in.
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07-28-2009, 05:10 PM #4
so efa with turkey burgs before bed
Where should I eat the london broil
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07-28-2009, 06:27 PM #5
id swap the turkey burger with the london broiil
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07-28-2009, 06:28 PM #6
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07-28-2009, 06:42 PM #7
How many onces of briol do you suggest, i can start implementing it into my diet.
Also the second meal should be about 1hr before i lift?
When I am done lifting i do my 20-25mins cardio should i get that protein dextrose in before my cardio or after?
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07-28-2009, 11:16 PM #8
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07-29-2009, 07:28 PM #9
anyother imput from anyone?
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