Lean Bulking supps/foods

[holmes215]

Ok I need help with lean bulking foods/supps. Currently I am 6'1" 185-188 lbs. 11% bf, 21 yrs old. Currently eating only about 2500 calories/day.

Breakfast
3 whole eggs
1 yogurt
Multivitamin pack
1 scoop whey protein

preworkout Gaspari superpump 250 1.5 scoops

lift from 9 am to 12:30 pm

1 scoop whey protein in milk
lunch
tuna 1 can on whole wheat bread
2 bowls of salad
1 turkey and american cheese sandwich=3 pieces of turkey
multigrain bar
1 banana
1 apple


Dinner varies
usually chicken breast boneless w/ white rice or linguini and tomato sauce

prebed
whey protein scoop in milk

[holmes215]

ok, I used to eat cottage cheese before bed, had a huge tub ran out about 2 weeks ago, probably will switch to casein.

General macro count

Breakfast
Fat 15 g
Protein 45 g
Carbs 70 g
Sugar 30 g

Lunch
30 g carbs
30 g protein
Sugar 5 g
Fat 5 g

Dinner
Varies
Carbs 10-60 g
Fat 10-20 g
Protein 20-30 g
Sugar 10-15 g



About 200 g of carbs
about 50 g sugar
close to 90 g protein
about 50 g fat

[adzy]

Hey man,

IMO your not eating nearly enough!! Your macros are far off the mark especially the protein. Is that 50g of sugar included in the 200g of carbs? Also whats your post workout nutrition look like??

You should be aiming for around 6 meals each day. Work out your TDEE with the formula in the link provided and add around 500 cals to it. This is how many cals you should be aiming for.

Read this thread very carefully:

http://forums.steroid.com/showthread.php?t=113010

Your training for 3.5 hours?

[gbrice75]

^^ x2. Your diet is pretty horrendous considering your goal. My suggestion is that you take some time reading many posts in the diet section. There are literally hundreds of diets posted with people critiquing and tweaking them until they're good. Read, learn, then take that info and post up a proper diet with time of day for each meal and all macro info.

[holmes215]

yea it isnt the best. Im trying to do the best with what I have at home because my parents buy the food and im only a student

[adzy]

I hear you man, same situation but I manage! You just got to put a lot off effort in prepearing your meals the night before in Tupperware containers. Just read all the stickies. If you wanna get big, your going to have to eat big!

[holmes215]

^Ok since summer has started my diet has gotten better I have been reading stickies and hopefully in a few weeks I will start to see results

[GOONBAH]

U lift for 3.5 hours?

[j4ever41]

U lift for 3.5 hours?

^^this is my question as well and as mentioned above you need to work on the meal plan

[rockiedog99]

what if i dont want to get real big, but first lose a lot of weight, and get a little bigger in the process. How do I lose weight with steroids/testosterone?

[adzy]

^^Quality first post.

If you really want some help try starting a new thread, post all your stats including your diet. No steroid is going to magically strip the fat off your body, however a solid diet and cardio will.

[gettingthere]

what if i dont want to get real big, but first lose a lot of weight, and get a little bigger in the process. How do I lose weight with steroids/testosterone?

First of all

2nd of all: SERIOUSLY? You need to study and learn about your diet, workout, and learn about steroids....and please dont learn about them and then just jumo straight into taking them....its not worth it if you havent got everything perfect