Lean bulk diet

[mikey24]

Will be starting a test e cycle soon 400ew for 12 weeks. And i would like an exceptional lean bulk diet to accompany my cycle.actually i would like to use the diet at least 2months prior to starting my cycle to make it more routine and maybe make some slight adjustments. I have obviously looked in the diet section and gotten some solid ideas.i was wondering though if someone on here had a real bad ass lean bulker they could show me,something they have used themselves and had above average results with it.

Stats:24yo,5'11,186-187lbs,12-13%bf

[Aizen Sosuke]

Dude you have to at least make an effort and post your diet because I don't know if you like the foods I eat or if they would work for you. Anyways here it goes this is my diet. I've been on it for 3 months and still growing. It took me from 165lbs/12% to 172lbs/11% in 3 months. I'm 5-9 BTW

Lean Bulk Diet
Morning Shake 6:00AM
1 scoop 100% whey protein
1 cup soy milk
P31g. C9g. F6g.

Breakfast 6:30AM
2 scrambled eggs
1 cup eggs white
1tbsp olive oil
1/2cup of sweet potato fries
1 multivitamin
1 cup water
P40g. C42g. F24g.

Snack 8:30AM
1/4 cup oatmeal
1/2 cup cottage cheese
1tbsp sugar free jelly
2tbsp penut butter
Water
P26g. C60g. F20g.

Lunch 12:00PM
8 oz turkey, chicken, beef or fish
1 cup sweet potato or wild rice
1/2 cup broccoli , spinach , carrots etc
1g vitamin C
Water
P60g. C55g. F12g.

Snack 3:30PM
2 slices whole grain bread
2oz tuna
1 Tbsp light mayo
1oz almonds
1Vitamin B complex
Water
P29g. C45g. F21g.

Preworkout 5:00AM
1 scoop of whey protein
1 cup soy milk
P31g. C9g. F6g.

During Workout 6:30AM
1 serving Scivitation Xtend
3.5g leucine
1.7g isoleucine
1.7g valine
2.5g glutamine
1.0g citruline malate
2.0g beta alanine
2 cups water

Postworkout 7:00PM
2 scoop ON whey protein
1 cup soy milk
1 banana
2 tbsp condensed milk
P60g. C50g. F9g.

Diner 8:00PM
Same as lunch
1g *****-3 EFA
P60g. C50. F12.

10:00PM
1 serving of ZMA
Water

Late Snack11:00PM
1 scoop ON casein protein
2tbsp Penut Butter
Water
P32g. C8g. F17g.


Protein 369g=1476cal=38%
Carbs 328g=1312cal=33%
Fats 127g=1143cal=29%
Total Calories 3931

Adjust the calories according to your tdee.

[jamyjamjr]

the best thing you can do is customize one yourself and have it critiqued.. what works for one may not work for the other..

[Aizen Sosuke]

What he said.

[mikey24]

Thanks AIZEN that diet looks great man, there is not one thing on their I would not grub. I'm off to work man, so I will post my own diet on here tomorrow.

[Aizen Sosuke]

Thanks I try