Want a diet plan to help me build LEAN mass and burn body fat %

**brazilian10** · 10-29-2012, 09:01 PM

Yeah, sorry bro just realized that at 160 I look skinny and not aesthetic lol..I realized that 170 lbs I should be height/weight proportionate (with low bf of course) Are there any threads explaining lean bulk, or could you explain me what lean bulk consists of?? I want to start asap so I can reach 170 lbs and then start cutting and cycling my carbs ...so far I know that for a lean bulk I need a surplus of my 2040 cals maintenance or my TDEE? How many more cals should I consume and how would my macros look on this lean bulk?? Thanks again bro, I really want to do this right and not make the same mistakes I did in the past..

**--->>405<<---** · 10-30-2012, 06:18 AM

Imo u could use a bit more muscle across the shoulders and in the arms. Ur pecs dont look too bad.

Interesting the sudden 180 degree change after the comment made by largerthannormal.. Only YOU can decide what look u wanna have. Not all guys want to be big. Some want to have a bit of muscle but more emphasis on being lean and streamlined. Its all down to what YOU want.

Im saying this so u dont let some other dudes opinion of what he thinks looks good affect ur decision. Everyone is difft. What someone else thinks (while it may be constructive criticism) compared to ur feelings and thoughts dont mean jack!!!

If u wanna lean bulk id suggest maybe 350cal surplus at 50/30/20 pro/carb/fat split. Keep ur carbs around ur workout. U could also reduce carbs on non training days. It may take a little playing with to find the sweet spot.

**largerthannormal** · 10-30-2012, 10:25 AM

Originally Posted by brazilian10

@largerthannormal yeah I understand but a year ago I packed muscle and fat by eating a bulk diet and reached 180 lbs (the highest i ever been) and I hated it, I felt bloated and I didn't look right. The thing is my goal isn't to be huge, but have decent muscle and be cut..I dont want to weigh more than 170 lbs that's for sure... and Isn't carb cycling all about losing bf while building muscle?? And the models weigh 180 not 145 lol

they must be 6ft 5 then. lol

when you add weight your going to feel bloated , its simply a characteristic of it..usually uncomfy fullness due to the amount of eating. I recemend taking a better approach at bulking bro, have some of us look over your bulk diet so we can keep the bulk as lean as possible. keep ur macros split correctly and eating times correct. drink as much water as possible to keep your body from storing it. not sure if your anobolic or not( didnt read full post) but we can look into some chems to keep you from retaining water which can help with that uncomfy bloated feeling.

over all you want to be a more cut larger version of yourself. so bulk up like i said in the correct fashon. then if your bf is not where you like it to be you can start to shred from there...

**largerthannormal** · 10-30-2012, 10:27 AM

Originally Posted by --->>405<<---

Imo u could use a bit more muscle across the shoulders and in the arms. Ur pecs dont look too bad.

Interesting the sudden 180 degree change after the comment made by largerthannormal.. Only YOU can decide what look u wanna have. Not all guys want to be big. Some want to have a bit of muscle but more emphasis on being lean and streamlined. Its all down to what YOU want.

Im saying this so u dont let some other dudes opinion of what he thinks looks good affect ur decision. Everyone is difft. What someone else thinks (while it may be constructive criticism) compared to ur feelings and thoughts dont mean jack!!!

If u wanna lean bulk id suggest maybe 350cal surplus at 50/30/20 pro/carb/fat split. Keep ur carbs around ur workout. U could also reduce carbs on non training days. It may take a little playing with to find the sweet spot.

im stealing this info!!

this is what i was looking for

**brazilian10** · 10-30-2012, 12:12 PM

"If u wanna lean bulk id suggest maybe 350cal surplus at 50/30/20 pro/carb/fat split. Keep ur carbs around ur workout. U could also reduce carbs on non training days. It may take a little playing with to find the sweet spot."

So a surplus of 350 cals from my 2040 cal maintenance correct? which equals 2390 cals per day. I'll start making my lean bulk diet, but before I need to know how many grams of protein, carbs and fat should I consume to hit the correct macros.

Imo u could use a bit more muscle across the shoulders and in the arms. Ur pecs dont look too bad.
Lol, thanks for the advise man, with this new lean bulk diet I should be able to start packing some muscle in my shoulders and arms (def my forearms)

**largerthannormal** · 10-30-2012, 12:17 PM

yes in a 50% protein 30% complex carbs and 20% fats at 405 says.... if you need it broke down easier 1 gram of protein = 4cals / 1 gram carbs also is 4 cals / 1 gram fat is 9 cals. break your cals up into those percentages using 405s macor suggestion and yes 350 above .. i am actually going to try this today as well.... i agree with it totally...

**largerthannormal** · 10-30-2012, 12:18 PM

also 2040 sounds quite low, what tdee did you use?

**brazilian10** · 10-30-2012, 12:23 PM

Originally Posted by largerthannormal

they must be 6ft 5 then. lol

when you add weight your going to feel bloated , its simply a characteristic of it..usually uncomfy fullness due to the amount of eating. I recemend taking a better approach at bulking bro, have some of us look over your bulk diet so we can keep the bulk as lean as possible. keep ur macros split correctly and eating times correct. drink as much water as possible to keep your body from storing it. not sure if your anobolic or not( didnt read full post) but we can look into some chems to keep you from retaining water which can help with that uncomfy bloated feeling.
Def look forward on getting some good info on that!
over all you want to be a more cut larger version of yourself. so bulk up like i said in the correct fashon. then if your bf is not where you like it to be you can start to shred from there...

You got it right man, I want to bulk and try to avoid fat gains (I tend to store fat easily around my belly, love handles and chest) so a lean bulk is a must in my case. In general I KNOW that to bulk I'll always gain some unwanted fat but, there must be ways to minimize it..Look forward on reading your input, Thanks.

**--->>405<<---** · 10-30-2012, 12:26 PM

Originally Posted by brazilian10

[I]
So a surplus of 350 cals from my 2040 cal maintenance correct? which equals 2390 cals per day. I'll start making my lean bulk diet, but before I need to know how many grams of protein, carbs and fat should I consume to hit the correct macros.

round it off at 2400cals. remember u may need to make adjustments. give it 2 or 3 weeks and see how ur body reacts. take tape measurements of ur waist, chest, shoulders. this way u can see if ur gaining in the right places.

as far as macro split u need to learn this bro.

50% protein = total cals x .50(%pro) = (2400 x .50) = 1200(cals from protein) protein has 4cals per gram so 1200/4 = 300 (grams protein)

lets see if u can do this with the other 2!

**brazilian10** · 10-30-2012, 12:39 PM

Originally Posted by --->>405<<---

round it off at 2400cals. remember u may need to make adjustments. give it 2 or 3 weeks and see how ur body reacts. take tape measurements of ur waist, chest, shoulders. this way u can see if ur gaining in the right places.

as far as macro split u need to learn this bro.

50% protein = total cals x .50(%pro) = (2400 x .50) = 1200(cals from protein) protein has 4cals per gram so 1200/4 = 300 (grams protein)

lets see if u can do this with the other 2!

Haha ok, I'll try 0:-)

30% carbs= 2400 x .30= 720 (cals from carbs) so if carbs have 4cals per gram 720/4= 180 grams of carbs

20% fat= 2400 x .20= 480 (cals from fat) so if fats have 9 cals per gram 480/9= 53 grams of fat

So in conclusion my lean bulk macros are:
2400 cals
300g of pro
180g of carbs
53g of fat

Does that look ok? And I'll start working on my diet and post it soon

**brazilian10** · 10-30-2012, 12:41 PM

"also 2040 sounds quite low, what tdee did you use?"

You think so?...I used this: at 160lbs 15%bf u have 136lbs LBM

136 x 15 = 2040 (rough maintenance)

**largerthannormal** · 10-30-2012, 12:48 PM

i guess youll have to see bro, seems very low for 20yr old male even with no exercise at your weight just your metabolism alone is probably burning more than that. plus your bf you could be off a few %.

id say your more around 2500-2700 but youll have to see what works for you. check the scale and measure arms waist and some other key points...

**largerthannormal** · 10-30-2012, 12:51 PM

dunno bought that.. if im 190 at 12% that would put me at 167LBM which would be 167 x12 =2000 cals.. If i were to eat 2000 cals i would shrivel to nothing in a few days.. i maintain around 3200...

you have to see what works..

**brazilian10** · 10-30-2012, 12:54 PM

Originally Posted by largerthannormal

i guess youll have to see bro, seems very low for 20yr old male even with no exercise at your weight just your metabolism alone is probably burning more than that. plus your bf you could be off a few %.

id say your more around 2500-2700 but youll have to see what works for you. check the scale and measure arms waist and some other key points...

*I'm 21 now* I'll start with 2400 cals and see how it goes..and I'll measure my waist, arms..I'll post my diet soon

**largerthannormal** · 10-30-2012, 01:09 PM

sounds good !!

**--->>405<<---** · 10-30-2012, 01:19 PM

Originally Posted by largerthannormal

dunno bought that.. if im 190 at 12% that would put me at 167LBM which would be 167 x12 =2000 cals.. If i were to eat 2000 cals i would shrivel to nothing in a few days.. i maintain around 3200...

you have to see what works..

every one is difft dude like u said. LBM x 15 is a rough estimate. thats it! i bulked at 2-2.5lbs per week at 3200cals and i am 200lbs 13% and have 174lbs LBM.. my maintenance seems to be around 2700cals.

this guy weighs 40lbs less than me and has a higher bf% than i do. 160lbs 15%bf = 136lbs LBM..

if hes gonna lean bulk he needs to start lowish and add as needed. ur entitled to ur opinion but based on ur opinion this dude went from cutting to bulking and starting where i think he should to increasing cals.

by the way large at 190lbs 12%bf u have 167.2lbs LBM

167.2 x 15 = 2508cals (rough maintenance)

u may wanna chek ur math from now on..

**brazilian10** · 10-30-2012, 01:30 PM

I followed this formula: (total weight x 1.082) - (waist measurement x 4.15) + 94.42. to measure my LBM and body fat percentage and resulted saying that my LBM is 130.59 and my bf % is 18% which is ridiculously high!! I want to know how reliable it is..
weight: 160 lbs
waist: 33 inches

LBM: (160 x 1.082) - (33 x 4.15) + 94.42 = 130. 59

And here shows how I got my bf%: Convert your LBM to your body fat percentage with this equation: (total weight - lean body mass) / (body weight) x 100.

(160-130.59)/(160 x 100)= 18%

**brazilian10** · 10-30-2012, 01:34 PM

Originally Posted by --->>405<<---

every one is difft dude like u said. LBM x 15 is a rough estimate. thats it! i bulked at 2-2.5lbs per week at 3200cals and i am 200lbs 13% and have 174lbs LBM.. my maintenance seems to be around 2700cals.

this guy weighs 40lbs less than me and has a higher bf% than i do. 160lbs 15%bf = 136lbs LBM..

if hes gonna lean bulk he needs to start lowish and add as needed. ur entitled to ur opinion but based on ur opinion this dude went from cutting to bulking and starting where i think he should to increasing cals.

by the way large at 190lbs 12%bf u have 167.2lbs LBM

167.2 x 15 = 2508cals (rough maintenance)

u may wanna chek ur math from now on..

Thankfully my body reacts quick and I'm able to bulk and lose weight relatively fast..so I'll start with 2400 cals and see how it goes., working on diet now.

**--->>405<<---** · 10-30-2012, 01:45 PM

Originally Posted by brazilian10

I followed this formula: (total weight x 1.082) - (waist measurement x 4.15) + 94.42. to measure my LBM and body fat percentage and resulted saying that my LBM is 130.59 and my bf % is 18% which is ridiculously high!! I want to know how reliable it is..
weight: 160 lbs
waist: 33 inches

LBM: (160 x 1.082) - (33 x 4.15) + 94.42 = 130. 59

And here shows how I got my bf%: Convert your LBM to your body fat percentage with this equation: (total weight - lean body mass) / (body weight) x 100.

(160-130.59)/(160 x 100)= 18%

^^ IMO its prob not reliable worth a damn! go to a BOD POD if u wanna know for sure. ur bf% i gave u was based on ur pic and it is an estimate only and an inaccurate way to proceed IMO.

go to the bod pod if u wanna know what ur bf% is..!!!!!!!!!

**brazilian10** · 02-18-2013, 12:35 PM

hey guys, after being MIA for a couple months I now decided to start being serious again and this time STICK to my diet for as long as I possibly can. I came a longgg way since I found this website,I was able to lose bodyfat while keeping muscle thanks to the knowledgeable members on here, especially 405s

Currently my stats are 21 yo male 160 lbs 5'11 bf%? I'm not sure, if anyone could help me guesstimate my bf% that would be awesome. I was thinking of creating a diet plan that'll help me lose 5 more lbs so after I reach 155 lbs I can start a CLEAN bulk (cause I tend to gain fat real easily)that'll help me gain 6-8 lbs of lean muscle. Thankfully my body reacts very quickly to diet so it should take a max of two weeks to see good results. I'd like to know how many calories I should take so that it well help me create a diet plan around those macros. I'll Also post before and after pics, Thanks guys. Looking forward on the input

**brazilian10** · 02-18-2013, 12:39 PM

heres the before and after pics

Before a few months ago, I was weighing around 170 lbs here:

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after, 160 lbs here:

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guesstimate my bf% on after pic?

**brazilian10** · 02-18-2013, 02:48 PM

405, you there bro?

**--->>405<<---** · 02-18-2013, 02:59 PM

yeh im here man, i would put u around 13-14%.. ballpark ..

**brazilian10** · 02-18-2013, 03:17 PM

Thanks 405 so at 160lbs 14% bf I'd have 137lbs LBM

137 x 15 = 2055 (maintenance)

so if I want to lose weight I should create a deficit of 300 cals? 2055-300= 1755 cals

carbs 150g = 600cals
fat 20% = 38g (350cals)

600 + 350 = 950cals

1755 - 950 = 805cals (protein) 200g

1755cals
200g pro
150g carbs
38g fat

Did I do the math ok?is it right? how much weight/fat can I expect to lose on this diet a week?

**largerthannormal** · 02-18-2013, 03:20 PM

holy geez i must have missed this one, yes I must have been shooting from the hip or hungover...... dunno!

Yes agreed everyone is diff!

I must of accidentally used 12 for 15( must had 12 in my head from 12% bf)but i still hold a hair higher

Originally Posted by --->>405<<---

every one is difft dude like u said. LBM x 15 is a rough estimate. thats it! i bulked at 2-2.5lbs per week at 3200cals and i am 200lbs 13% and have 174lbs LBM.. my maintenance seems to be around 2700cals.

this guy weighs 40lbs less than me and has a higher bf% than i do. 160lbs 15%bf = 136lbs LBM..

if hes gonna lean bulk he needs to start lowish and add as needed. ur entitled to ur opinion but based on ur opinion this dude went from cutting to bulking and starting where i think he should to increasing cals.

by the way large at 190lbs 12%bf u have 167.2lbs LBM

167.2 x 15 = 2508cals (rough maintenance)

u may wanna chek ur math from now on..

**brazilian10** · 02-18-2013, 09:38 PM

Anyone?

**largerthannormal** · 02-19-2013, 09:28 AM

Lets see what 405 says hes the best at this stuff, id say about 1.5 lbs a week...

math looks good.

macros are good.

300 is what I use

**brazilian10** · 02-19-2013, 11:17 AM

@largerthannormal thanks man, I appreciate it. Do you think I should create a larger deficit to see results faster? or do you recommend going slowly but surely?

**--->>405<<---** · 02-19-2013, 04:46 PM

math is close. u actually rounded down on ur LBM by 0.6 lbs

160lb x .86 = 137.6 lb LBM

137.6 x 15= 2064 cals

2064 - 350 = 1714 cals

if ur eating the same daily i would run 50/30/20 pro/carb/fat

1714 50/30/20
214g pro
128g carbs
38g fat

**brazilian10** · 02-21-2013, 05:48 PM

Thanks 405, you're the man!

**brazilian10** · 02-21-2013, 08:01 PM

Quick question 405..how come the ratio of pro/carbs/fat you told me to run the first time was 60/20/20, and now its 50/30/20? Is one ratio better than the other? Should I expect better results? Just curious

**brazilian10** · 02-22-2013, 07:42 PM

Could you guys check my diet? Id like to know if its good to go...

Macros: 1714 cals 214g of protein, 128g of carbs and 38g of fat. I twitched some stuff here and there, please lemme know if I'm all set : D

DIET- protein/carbs/fat/calories

1) Breakfast: 4 egg whites + 1 whole egg 17/0/5/102 + whole grain oats 40g 5/27/3/150 + 1/2 scoop of whey (19g of protein) 19/4/1/70
[ 41/31/9/322 ]

Workout

2) Post workout meal: 1 1/2 scoops of whey protein 40/12/3/210 + 40g of oats 5/27/3/150 [ 45/39/6/360 ]

3) Lunch: 6 oz of chicken breast 40/0/3.8/165 + 1/4 cup of brown rice dry 4/38/2/170 [ 44/38/5.8/335 ]

4)Meal: 6 oz of tilapia 31/0/1.5/147 + 1 cup of brocolli 2/4/0/30 [33/4/1.5/177]

5) Meal: 6 oz of chicken breast 40/0/3.8/165 + Veggies 1/3/0/20 + 27g of whole almonds 5/8/10/150 [ 46/11/13.8/335 ]

6) Before bed: 1/2 cup of fat free cottage cheese 11/16/0/80 + 1 tbsp of natty peanut butter 3.5/4/78/95 [14.5/20/8/175]

GRAND TOTAL: 223g of pro/ 143g of carb/ 44g of fat/ 1704 calories.

My protein and calorie macros look good but how can I lower the carbs to 128g and the fat to 38g?? Thanks in advance

**bryanf101** · 02-23-2013, 07:04 AM

For best weight loss you can use Broccoli, Spinach, Mushroom, Oatmeal, Cucumbers, Salad greens, Tomatoes and Brown rice.

**Back In Black** · 02-23-2013, 07:25 AM

Originally Posted by bryanf101

For best weight loss you can use Broccoli, Spinach, Mushroom, Oatmeal, Cucumbers, Salad greens, Tomatoes and Brown rice.

Remove that link immediately and read the rules please newbie!!!

**cj111** · 02-23-2013, 09:05 AM

Remove that link immediately and read the rules please newbie!!!

But .. but...hes got ground breaking news about losing weight!

**brazilian10** · 05-22-2013, 04:59 PM

Hey guys been a while since I updated my progress, after dieting (cutting) for a couple months I'm currently weighing 150 lbs (10 lbs lighter), my clothes fit a lot better, and it looks like mist if not all of the weight I lost was from fat. Anyways, three weeks have passed and I'm still at 150 lbs, I haven't lost anymore...should i reecalculate my macros again?¿¿ 405?? You there bro?

**brazilian10** · 05-22-2013, 05:04 PM

I'll post some pics so that you guys can help me guesstimate my body at percentage

Again my stats are 5`11 150 lbs and my goal is to lose 5 more lbs of mostly fat while keeping my LBM

**dickster** · 05-25-2013, 09:47 AM

Great post thanks, DIckster.

**brazilian10** · 06-01-2013, 05:22 PM

Hey guys been a while since I updated my progress, after dieting (cutting) for a couple months I'm currently weighing 150 lbs (10 lbs lighter), my clothes fit a lot better, and it looks like most if not all of the weight I lost was from fat. Anyways, three weeks have passed and I'm still at 150 lbs, I haven't lost anymore...should i reecalculate my macros again?¿¿ 405?? You there bro? My goal is to lose 5 more lbs of fat but it seems with this 1710 calorie diet my wight has stalled and its going down anymore...
my stats are 5'10 150 lbs and I dont know my bf% can someone help me guesstimate it??

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Thanks in advance : D

**--->>405<<---** · 06-01-2013, 06:03 PM

dude u have lost 20lbs and ur pics at 170, while u look like u have lost some fat, dont look that much different. personally i suggest u try adding some LBM what are u trying to do? at 5'10" 170 lbs u were too light IMO but now at 150 u want to lose even more?

personally i dont understand the look ur going for but i cant really advise u on losing more fat as i think u should be focusing on adding LBM at this point.

ur 2" taller than me and right now i weigh 55lbs more than u.

i lookd at the OP and now i remember ur goal. u need to add muscle man!