Help with lean bulk...

[bbweld04]

Hey guys I've been cutting for a couple months and have shed a lot of BF as well as some lbm sadly.. So now it's time to do a bulk. I want to keep it as clean as I possibly can. Last time I bulked I got fat. Hence the rapid desperation cut and loss in lbm. I have a diet written out but don't quite got it where it needs to be... I don't think... I need my cals a little higher and feel that my protien might be a little high but I have no clue where to add more carbs to make up for calories. Only thing I can think of is I could toss in like 4 slices of multigrain toast. Maybe two in the morning and two at lunch? I don't know if this is a good clean idea though?

My situation isn't the best. I work in camp so my options are limited. I do what I can with the food supplied and I try and bring a little of my own. Mainly packages of oats. I think one package is about a third of a cup but I have the exact macros written in the diet. I have no access to sweet potatoes. There's always lots of whit rice around but probably not the best choice? Ok so here it is. Please tell me what I need to do to fix this and complete this diet so I can start gaining muscle again!

I figured out my TDEE based on moderate exercise. I train 4 days a week for about 45 min a day and do cardio 2 times a week at 30 min and one day a week at 40 min. Did I do it correctly? If I did my TDEE is 2877. I figured I'd try and get my diet around 3500 cals.



Lean Bulking Diet

Meal One

6 egg whites. 21/1.5/0 (102)
2 whole eggs. 12/1/14 (180)
2 oat packets. 8/40/4 (280)
1/2 Banana. 0/13.5/0 (52.5)
Cup skim milk. 8/12/.5 (86)

49/68/18.5 (700.5 Cals)

Meal Two
8 oz chicken. 68.8/0/8(376)
1 whole egg. 6/.5/7 (90)
1 egg white. 3.5/.25/0 (17)
1/2 cup broccoli. 1/2.5/0 (34)

78.3/1.25/15 (517)

Meal Three

1 can tuna. 30/0/0 (120)
4 egg whites. 14/1/0 (68)
Tbsp light mayo 0/2/1.5 (20)
1/2 cup broccoli. 1/2.5/0 (34)

45/5.5/1.5 (242)

Meal Four

8 oz chicken. 68.8/0/8 (376)
1/2 cup broccoli 1/2.5/0 (34)

69.8/2.5/8 (410)

Meal Five PREWO

1 scoop casien. 25/4/0 (102)
2 packets oats. 8/40/4 (280)

33/44/4 (382)

Meal Six PWO MEAL

8 oz chicken. 68.8/0/8 (376)
2 packets oats. 8/40/4 (280)
1/2 banana. 0/13.5/0 (52.5)
1/2 cup broccoli. 1/2.5/0 (34)

77.8/56/12 (742.5)

Meal Seven

1/2 cup cottage cheese 15/3/1.4
(100)
1 scoop casien. 25/4/0 (102)
2 tbls natty peanut butter 8/6/4 (180)

48/13/5.4 (382)

Total:

400.9/190.25/64.4

3376 Calories


There it is. My protien seems a little too high and my cals aren't quite where I want them.
Thanks guys! It's much appreciated!

[bbweld04]

Oh and I set it up as pro/carb/fat

[bbweld04]

Anybody? Come on! I put in the work figuring out all the macros I just need a final bit of critiqueing or suggestions...

[Razor]

Man that looks good to me I might just copy what you did..thanks for the help! I can def tell you put in the work into planning that out..good work man
Only thing i would take out is the bananas, they cause huge insulin spike

[Levani]

what's your current BF and goal?
imo your carbs are low. PWO get a whey protein and add 2 oz raw oatmeal.
get a bag of almonds. snack on them after your meal 2 and 4.

[BrownGirl]

When you say oat packets, I'm assuming you're talking about instant oats right? If you have any possible way, I'd stay away from those and get old fashioned oats instead. Also I think you might be mistaken on the fats for the peanut butter, because most peanut butter I've seen has about 8grams of fat in one tablespoon. I'd also stay away from the multigrain bread.

[bbweld04]

My bf is about 12% my goal is to add lean mass properly without raising my bf to much. Last time I bulked I put on quite a bit of weight and I did gain some good lean mass unfortunately I also gained a gut. So even though I had pretty good looking arms chest legs ect I dont think I looked that good because of the belly and lack of abs. My diet that time was pretty off. Yes I was getting lots of protien and calories but I think my fats and carbs were too high and I was eating a lot of simple carbs. Potatoes fruit ect.

I feel with this diet my carbs are a little low but if I can I'd like to keep to complex carbs and given my situation I don't know where I could add more oats. Maybe meal 3 which at noon so it's my lunch. I half to admit though I do like oats but that will be a lot of oats. Can I add a different carb into my diet and still be lean? My other options are bread of all kinds and white rice... I'll def add the oats but don't think this will raise my cals very much will it? My post work out is a meal which contains oats. That's just because of circumstance also. I work 10 to 11 hours a day. Hit the gym then eat at one camp(good food and gym) then go back to the camp I'm actually staying at shower eat my last meal then sleep. It would be very inconvenient to work out have a shake with oats then sit around a camp for 30 min where I don't have a room or shower dirty and sweaty from work and gym then eat dinner then back to my camp. Just not enough time in my day!

That's too bad about the bananas... That's more cals and carbs I half to make up for now...

Thanks browngirl. Yes there instant but there natural if that counts..? I'll half to double check that peanut butter. For the record it's kraft natty. Also that sucks about the bread. That would of been easy to add in my breakfast and make an egg sandwich or into my tuna meal once again making a sandwich. Hmm what to do...

[bbweld04]

Oops meant to say almonds in second paragraph. I'll def add the almonds!

[bbweld04]

And thanks Razr! Took a while given my limited options up here!