Lean bulking diet - please critique!!

[pstacks]

Age: 23
Height: 5'9"
Weight: 195lbs
BF%: 15-16
Experience: training intense 4 years
Goals: I would like to adjust my diet to gain lean muscle while keeping fat gain to a minimum.

I just started 500mg/wk test cyp 1 week ago. I have been getting much better and disciplined with my diet over the years, and more recently it has been right on point. I think I have the basics down, but there are still some things about dieting and eating to lose fat/gain muscle that I just don't fully understand. Thats where you guys come in!!

This is the diet I am on right now, and I would like to know what I should adjust in it. I may be a little heavy on the shakes. A lot of this is due to me being at work for 12 hours a day, so I can't exactly take 5-6 lunch breaks. I am open to any suggestions though!

Meal 1
1 1/2 whole wheat bagels
pro - 18g
carb - 51g
fat - 3g
cal - 303

1 1/2 scoops protein powder
pro - 36g
carb - 5g
fat - 2g
cal - 182

total
pro - 54
carb - 56
fat - 5
cal - 485

Meal 2
6 oz. chicken breast
pro - 42g
carb - 1g
fat - 7g
cal - 235

1.5 oz. peanuts
pro - 10
carb - 7
fat - 21
cal - 257

total
pro - 52
carb - 8
fat - 28
cal - 492

Meal 3
1 1/2 cans tuna
pro - 48
carb - 0
fat - 3
cal - 219

2 pieces whole wheat bread
pro - 6
carb - 34
fat - 2
cal - 178

total
pro - 54
carb - 34
fat - 5
cal - 397

Meal 4
6 oz. chicken breast
pro - 42g
carb - 1g
fat - 7g
cal - 235

brown rice (2/3 bag)
pro - 5
carb - 48
fat - 2
cal - 230

total
pro - 47
carb - 49
fat - 9
cal - 465

Meal 5
3 tablespoons natty pb
pro - 10
carb - 12
fat - 24
cal - 304

1 1/2 scoops protein
pro - 36g
carb - 5g
fat - 2g
cal - 182

total
pro - 46
carb - 17
fat - 26
cal - 486

Workout
BCAA during workout

PWO
1 1/2 scoops protein
pro - 36g
carb - 5g
fat - 2g
cal - 182

12 oz. milk
pro - 12
carb - 18
fat - 4
cal - 156

total
pro - 48
carb - 23
fat - 6
cal - 338

Meal 7
50g lean protein and 50g slow digesting carbs, sometimes some fat (usually less than 20g). This meal normally varies so I can eat with the girl and keep her happy lol, but its always clean. For example, last night was baked salmon, wheat pasta, and broccoli. About 500 calories.

Meal 8
1 1/2 scoops casein protein
pro - 36
carb - 5
fat - 2
cal - 222

Sometimes I mix this with milk, although I am trying to get away from drinking my shakes with milk.
pro - 12
carb - 18
fat - 4
cal - 156

total
pro - 48
carb - 23
fat - 6
cal - 378

TOTALS (including milk w/ 2 shakes)
pro - 399g
carb - 260g
fat - 105g
calories - 3581

A few things I have questions on...I honestly don't fully understand where cardio fits into a bulking diet. Is it possible for me to cut back on bodyfat by doing cardio while I add some lean pounds? Or is cardio just meant to keep fat gain to a minimum during bulking?

I have read that I need to be increasing my total calories as a result of being on cycle. Is this just because I will be adding muscle so I need to increase to keep up?

Thanks a lot for any feedback guys. I am open to suggestions and as always I appreciate it.

[Damienm05]

Age: 29
Height: 5'9"
Weight: 195lbs
BF%: 15-16
Experience: training intense 4 years
Goals: I would like to adjust my diet to gain lean muscle while keeping fat gain to a minimum.

I just started 500mg/wk test cyp 1 week ago. I have been getting much better and disciplined with my diet over the years, and more recently it has been right on point. I think I have the basics down, but there are still some things about dieting and eating to lose fat/gain muscle that I just don't fully understand. Thats where you guys come in!!

This is the diet I am on right now, and I would like to know what I should adjust in it. I may be a little heavy on the shakes. A lot of this is due to me being at work for 12 hours a day, so I can't exactly take 5-6 lunch breaks. I am open to any suggestions though!

Meal 1
1 1/2 whole wheat bagels
pro - 18g
carb - 51g
fat - 3g
cal - 303

1 1/2 scoops protein powder
pro - 36g
carb - 5g
fat - 2g
cal - 182

total
pro - 54
carb - 56
fat - 5
cal - 485 Macros are good but I'd like to see a less-processed carb like oats would be better. Maybe you could do just 1 scoop of protein powder and a whole egg + 2-3 whites if you really wanna have things looking nice.

Meal 2
6 oz. chicken breast
pro - 42g
carb - 1g
fat - 7g
cal - 235

1.5 oz. peanuts
pro - 10
carb - 7
fat - 21
cal - 257

total
pro - 52
carb - 8
fat - 28
cal - 492 You're trying to bulk up without gaining fat, so if you're not active here (workout isn't for a while) - I think a pro/fat meal is a fine idea. Macros look good.

Meal 3
1 1/2 cans tuna
pro - 48
carb - 0
fat - 3
cal - 219

2 pieces whole wheat bread
pro - 6
carb - 34
fat - 2
cal - 178

total
pro - 54
carb - 34
fat - 5
cal - 397 Good macros again but the whole wheat bread is always a bit subject. Try to get Ezekiel or other flourless types that are made with sprouted grains or switch to oats, brown rice, sweet potato, lentils, etc.

Meal 4
6 oz. chicken breast
pro - 42g
carb - 1g
fat - 7g
cal - 235

brown rice (2/3 bag)
pro - 5
carb - 48
fat - 2
cal - 230

total
pro - 47
carb - 49
fat - 9
cal - 465 It works

Meal 5
3 tablespoons natty pb
pro - 10
carb - 12
fat - 24
cal - 304

1 1/2 scoops protein
pro - 36g
carb - 5g
fat - 2g
cal - 182

total
pro - 46
carb - 17
fat - 26
cal - 486 I don't like this meal here. Pro/Fat pre-workout is stupid, imo. If anything, we should amp up carbs here to 50-60g. I would also prefer a lean meat as opposed to whey. It's a fast-digesting protein and it's better to have something more substantial, even with BCAAs intra. Save that for the PWO only. Example: 1 cup brown rice, 6 oz. chicken breast.

Workout
BCAA during workout

PWO
1 1/2 scoops protein
pro - 36g
carb - 5g
fat - 2g
cal - 182

12 oz. milk
pro - 12
carb - 18
fat - 4
cal - 156

total
pro - 48
carb - 23
fat - 6
cal - 338 If you like dairy and tolerate it well, the milk here is fine but do 1% or skim. Also, since you say your dinner varies and I assume it's not always directly following the gym, let's get some complex carbs in here too. Just 20-30g - 1/2 cup oats mixed right in is good.

Meal 7
50g lean protein and 50g slow digesting carbs, sometimes about 20g fat. This meal normally varies so I can eat with the girl and keep her happy lol, but its always clean. For example, last night was baked salmon, wheat pasta, and broccoli. Maybe reduce the carb portion to 20-30g.

Meal 8
1 1/2 scoops casein protein
pro - 36
carb - 5
fat - 2 Add 1-2 tablespoons of natural PB back in, depending on how your calories are looking. Not sure if you can afford 2.

Sometimes I mix this with milk, although I am trying to get away from drinking my shakes with milk. Didn't see this when I commented above. Please remove all milk if you're gonna do it. It's not needed and just adds sugar.

A few things I have questions on...I honestly don't fully understand where cardio fits into a bulking diet. Is it possible for me to cut back on bodyfat by doing cardio while I add some lean pounds? Or is cardio just meant to keep fat gain to a minimum during bulking? It is possible, especially on cycle. With cardio and a caloric surplus, your body has the nutrients it needs for muscle growth/recovery despite still being able to achieve a caloric deficit via burning and not starving. At very least, you can assure yourself that you won't gain any fat while still being able to eat further above maintenance.

I have read that I need to be increasing my total calories as a result of being on cycle. Is this just because I will be adding muscle so I need to increase to keep up? Yes, as you make gains, eat more based on lean muscle mass increase. Just like your initial TDEE starting point will have factored in your lean body weight.

Thanks a lot for any feedback guys. I am open to suggestions and as always I appreciate it.

Bold.

Love the avi.

[pstacks]

Bold.

Love the avi.

Thanks man, appreciate the feedback. Although meal 7 normally varies, it is at the same time. I come home from the gym and drink my shake, then I eat meal 7 within a half hour of the shake. Should I still add the carbs to my pwo shake?

What you you think about just switching meals 4 and 5? That way I get my brown rice pre workout.

Honestly I don't really understand how I can have a caloric surplus to build muscle while also achieving caloric deficit to burn fat. Can you explain this a little more? When and how much cardio is optimal while trying to achieve this?

Thanks again!

[Damienm05]

Thanks man, appreciate the feedback. Although meal 7 normally varies, it is at the same time. I come home from the gym and drink my shake, then I eat meal 7 within a half hour of the shake. Should I still add the carbs to my pwo shake?
Depends on the daily totals. If you can afford to, yes.

What you you think about just switching meals 4 and 5? That way I get my brown rice pre workout. That works.

Honestly I don't really understand how I can have a caloric surplus to build muscle while also achieving caloric deficit to burn fat. Can you explain this a little more? When and how much cardio is optimal while trying to achieve this? Well, your muscles aren't made of calories. Provided you give your body enough nutrients to fuel growth, burning off excess energy doing cardio won't negate gains. You can ultimately burn more calories than you take in while still fueling muscle growth just fine. At least, with your stats this is achievable.

Thanks again!

Bold again.

[Valac]

i would go for less processed foods like boiled sweet potato or taro's and for breakfast try having 6 whole eggs scrambled rather than a shake, there very easy to eat and arent filling

[pstacks]

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[pstacks]

Thanks for the feedback guys. I'm going to try this ezekiel bread and sub it in for meal 1 and 3. I will do the eggs in the morning more often...actually I usually already do on the weekend (3 whole 5 whites). It's tough to do on week days because of how my job is, but I'll see what I can do.

Any other changes I should make?

Do my macros look good overall?