Lean Bulk Diet (Suggestions Welcome)

Currently 200lbs, 5'8 will run a cycle in a few weeks of deca/test and am looking to stay lean.

Training Day

7.30AM - Weight Gainer

8.00AM- 8 Egg White Omelette. 1 Tbsp Fishoil. Wheatabix cereal with milk.

12AM - 1 450gram box of low fat yohurt

2pm - Grilled Chicken 300grams, baked potatoes, and vegetables.

5pm - 1 450 gram box of low fat yoghurt

6pm: Meal replacement shake.

7pm: Workout

8.30 Grilled chicken/fish with potatoes.


9pm: Grilled chicken with roasted peanuts and almonds on the side.

10pm: Shake or meal (high protein high fat) and fish oil

On non gym days, I reduce my carbs.

Whats your bodyfat%? You have no PWO shake and you're relying on weight gainers and MRP's to much.

15%. Cant eat while at the office, hence why I rely on yoghurt.

I'd get rid of the gainer in the AM and just grab a scoup of whey or two. You have to have a PWO shake very important to have quick digesting protien after a workout. MRP's are ok in a pinch, but you should have real food whenever possible. This diet would be a lot easier to help out with if it had macro's (cal/prot/carb/fat) grams per meal and totals for the day. Do you know what your TDEE is?

TDEE?

Ill punch it into a calc and get back to you

Quote:

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Originally Posted by scotty51312

I'd get rid of the gainer in the AM and just grab a scoup of whey or two. You have to have a PWO shake very important to have quick digesting protien after a workout. MRP's are ok in a pinch, but you should have real food whenever possible. This diet would be a lot easier to help out with if it had macro's (cal/prot/carb/fat) grams per meal and totals for the day. Do you know what your TDEE is?

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Cal

3,876

Fat
173.7

Carb
252.3

Prot
328.0

TDEE is Total daily energy expenditure, Its a forumula you can google it. Basically tells you through your lean mass and activity level how many calories you burn on a daily basis. For someone with your stats i'm gonna guess that you'll probably come out to around 3k cals a day. For a lean bulk you should look to get around 500 calories over TDEE, So you're close to where you need to be but doing the math will help you make some minor tweaks. If you're looking for lean mass I would try to drop the fat just a little bit, 150g a day or maybe even 125, and up the carbs to be almost even with your protien. Very important to have a Post work out shake. You're body isn't building muscle durring the workout but right after is the most anabolic your body will be for the day if you get it the nutrients it needs. Best of luck keep us posted

Quote:

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Originally Posted by Slayer of Souls

15%. Cant eat while at the office, hence why I rely on yoghurt.

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Where do you work, a sweat shop? Take pre-made meals in tupperware. 7-8 ounces of meat and some rice, yam, etc... It takes 5 minutes to eat.

Quote:

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Originally Posted by EZ E

Where do you work, a sweat shop? Take pre-made meals in tupperware. 7-8 ounces of meat and some rice, yam, etc... It takes 5 minutes to eat.

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this this THIS ^^^