Lean mass cycle diet

[DamageDealer]

Ok, let's say i'm doing a cycle to gain LEAN MASS only, basically next to no fat (and even reduce some fat if possible).
Stats: 6'2, 200 lbs, roughly 10% bf. Been working out for 4,5 years.

The main question is concerning the macros. So far i've built up my diet and the daily macros look like this:

Protein - 300g
Fat - 191g
Carbohydrates - 260g
Total Daily Calorie Intake - ~4200 calories.

If you really need, i can post the meal plan too, but i can't right now, as it's saved on my laptop and my laptop is not with me right now
i memorized the macros, though. so any suggestions and corrections are welcome.

[MickeyKnox]

personally, i would increase the protein a little more and decrease your fats. that's all i can offer at this point without seeing your complete diet. what does your workout look like? cardio?

i'm very interested in your diet when you are able to post it. i am 2 inches shorter than you but likely built the same. my next cycle will be lean/mass as well.

[baseline_9]

Ok, let's say i'm doing a cycle to gain LEAN MASS only, basically next to no fat (and even reduce some fat if possible).
Stats: 6'2, 200 lbs, roughly 10% bf. Been working out for 4,5 years.

The main question is concerning the macros. So far i've built up my diet and the daily macros look like this:

Protein - 300g
Fat - 191g
Carbohydrates - 260g
Total Daily Calorie Intake - ~4200 calories.

If you really need, i can post the meal plan too, but i can't right now, as it's saved on my laptop and my laptop is not with me right now
i memorized the macros, though. so any suggestions and corrections are welcome.

Your cals are too high and your fats are way out...

I would start you at 3200 cals (even that may be too high) and gradually increase from there if required.. Shooting for 2 lbs weight gain per month for maybe 6 months...

3200 cals
270g p
395g c
60g f

[Back In Black]

ONE HUNDRED AND 92g of fat? Is that a typo? Approx 40% of your cals from fat? Man, with carbs at 260g that's a recipe for fat gain but very interested to see your diet plan and reasoning behind such a macro split?

[DamageDealer]

as i was saying, i'm doing a STEROID CYCLE for lean muscle mass, therefore i assume i need around 1,5g of protein per lb of bodyweight. my tdee is likely 3600 since i workout 5 days a week. fats can be too high since i've included 150g of peanuts and 250g of 17% cottage cheese for everyday intake. aren't 395g of carbs TOO high? i don't want to gain fat. the other products i'm gonna be using are 5 scoops of protein per day (30g each), chicken meat, russian cheese, milk, eggs, rice and oats as well as minor things like yoghurts, bananas, feta cheese, cottage cheese pancakes, etc.

[DamageDealer]

as i was saying, i'm doing a STEROID CYCLE for lean muscle mass, therefore i assume i need around 1,5g of protein per lb of bodyweight. my tdee is likely 3600 since i workout 5 days a week. fats can be too high since i've included 150g of peanuts and 250g of 17% cottage cheese for everyday intake. aren't 395g of carbs TOO high? i don't want to gain fat. the other products i'm gonna be using are 5 scoops of protein per day (30g each), chicken meat, russian cheese, milk, eggs, rice and oats as well as minor things like yoghurts, bananas, feta cheese, cottage cheese pancakes, etc.

after using the TDEE calculator on this forum, i got my TDEE as 3365. ok, so 4200 was pretty high after all.

[gonebluffn]

Way to much fat dude.

[DamageDealer]

ok, i got my laptop, so i'll just post the meal plan (rerworked a bit). i'm only listing the names of the meals, btw:

Whey Protein Shake 2 scoops w/water - 240 cal, 48p, 0f, 8c
Whey Protein Shake 1.5 scoops w/water - 180 cal, 36p, 0f, 6c
Whey Protein Shake 1.5 scoops w/300g of milk 2.5% - 320 cal, 45p, 10f, 20c
Peanuts 100g - 580 cal, 23p, 45f, 10c
Russian cheese 75g - 270 cal, 18p, 22f, 0c
Eggs (whole) hard-boiled x3 - 225 cal, 20p, 17f, 2c
Cottage cheese 9.5% - 400 cal, 40p, 15f, 6c
Rice/brown rice 100g + Veggies - 400 cal, 7p, 2f, 72c
Chicken breast 150g - 245 cal, 31p, 14f, 1c
White Bread 100g - 254 cal, 8p, 2f, 53c
Milk Sausage 75g - 180 cal, 9p, 16f, 0c
Rolled oats 100g - 345 cal, 12p, 6f, 65c

Total - 3639 cal, 299p, 149f, 243c

that's about it. i'll be changing up some meals, adding fish (tuna, salmon), bananas, yoghurts, maybe snickers bars, etc.

[DamageDealer]

so any critique guys?

[baseline_9]

so any critique guys?

Fats are way too high and protein is still up a bit...

Is there any reason your scared to eat carbs and feel the need to eat a crazy amount of fats?

I still stand by by original recommendations...


3200 cals
270g p
395g c
60g f


If you wanna try some fancy training/diet scheme the give this a go;


Try keeping the carb window down to between 6 and 8 hours and the protein intake window between 10 and 12 hours per day..... This should enable you to partition the calories better without 'spilling over'...

Keep the carbs mostly complex with some simple carbs in there (maybe 75%C:25%S)....

Drop carbs down to between 100 and 150g on non training days (all complex)...

Perform fasted cardio 4 days per week for 45 mins each session (the day to do this is not the end of the world, just think about doing the session when insulin is lower (fasted state))


150g carbs in a pre workout meal
50g carbs immediately pre workout (bannanas is ok here)
95g carbs in your PWO meal
100g carbs in PPWO meal

[DamageDealer]

Is there any reason your scared to eat carbs and feel the need to eat a crazy amount of fats?
- i'm not scared, but i don't want to gain fat, and the carbs are responsible for fat gain, right? what if i up the carbs by 50g and lower fats by 40g? will that suffice? i'll be on gear, so i thought 300g of protein should be spot-on...