Lean bulk

hey guys 22 and im about 5'10 170 got very lazy and stopped working out for close to a year and trying to hit it back but harder than ever.id say im bout 12 percent bf . my bmr is 1886.5 cal and i multiplyed it by 1.55 to get a TDEE of 2,924 calories. critique away!
6:00am wake up and do about 20 min fasted cardio as iv heard this is good for metab and just a good way to start the day
6:30 3 whole eggs, 2 egg whites, cup of oatmeal, cup blueberries and cup of greek yogurt. (cal,carb,pro,fat)
(720,88,44,23)
9:15 pre workout scoop of syntha 6 and a banana (265,20,22,6)
9:45-11:00 workout
post wokrout 2 scoops syntha 6 and and 1/2 cup oats (480,27,44,12)
12:45 spinach salad with tomatoes,peppers,onions, 2 boiled eggs , parm cheese and italian dressing. pack of long grain rice 6 oz chicken breast (880,78,55,20
3:30 6 oz chicken breast sweet potato (500,40,40,10)
6:00 have to have a shake here because im working. scoop syntha 6 (190,0,22,6)
8:30 usually in town so will get subway tuna or a burger from my work around (500, 40, 40, 20)
10:30 scoop syntha 6 8 oz milk 2 tbsp almond butter (530,0,28,30)
total 4,065 cal, 293 carb, 295g pro, 127g fat
looks like i need more carbs, critique away

Gb where you at man??? Is it that perfect ? Lol

I am no expert but in my opinion way too much reliance on powders.

I try to limit my powders to my PWO and use 3 scoops whey. two of Carobgain and 10-15 gms of Creatine Monohydrate.

Other than that I eat whole foods, I work 9 hrs a day and while at work its tough to eat well, however what I do is to bring 3 prepackaged meals one example being chicken breast chunks in barbeque sauce ( I know but I gotta be able to eat it LOL) and a cup of uncle sams cereal and a third of a cup of blueberries. This is of course far from ideal but in my opinion provides much better nutrition, fiber and vitamins and phyto's than powder ever will.


PS I am cutting and am on a 40/40/20 split and am completly jealous of you being able to eat all those carbs ( the only ones I get are PWO) I work doing building maintenance and engineering and would love to have all those carbs as I am exhausted by the end of the day.

Anyway this should provide you with a bump and maybe others with more knowlege can chime in,

Best wishes.

FFM

Maybe change last meal to some cottage cheese and almond butter so I should do away with pre shake?

Bump anyone? I'd like to start this tomorrow

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Originally Posted by jl39

Gb where you at man??? Is it that perfect ? Lol

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:lol: let's see...

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Originally Posted by jl39

hey guys 22 and im about 5'10 170 got very lazy and stopped working out for close to a year and trying to hit it back but harder than ever.id say im bout 12 percent bf . my bmr is 1886.5 cal and i multiplyed it by 1.55 to get a TDEE of 2,924 calories. critique away!

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I have your TDEE closer to 2300 - what do you do all day? Give me a typical day's schedule from rise to rest. It'll be hard to critique the diet until we have a better idea... but for now I can at least look at food choices. Also, post up a pic or 2 if you can, it'll help a great deal with judging where you're at and what direction you need to go in.

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Originally Posted by jl39

6:00am wake up and do about 20 min fasted cardio as iv heard this is good for metab and just a good way to start the day

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Definitely - but i'd make it at least 30 mins. Heart rate is barely getting up at 20 mins, assuming you're doing moderate intensity stuff. I'd add 5g BCAA prior.

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Originally Posted by jl39

6:30 3 whole eggs, 2 egg whites, cup of oatmeal, cup blueberries and cup of greek yogurt. (cal,carb,pro,fat)
(720,88,44,23)

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How about 2 whole eggs, 4 whites. What kind of yogurt is this? Can't be fat free... if it is, I can't see where 23g of fat is coming from in this meal.

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Originally Posted by jl39

9:15 pre workout scoop of syntha 6 and a banana (265,20,22,6)

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Meh. I'd have this meal looking much more like meal 1 personally.

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Originally Posted by jl39

9:45-11:00 workout
post wokrout 2 scoops syntha 6 and and 1/2 cup oats (480,27,44,12)

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Fine, although I'd invest in a better quality protein powder than Syntha-6. Just my opinion. ON Pro Complex :)

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Originally Posted by jl39

12:45 spinach salad with tomatoes,peppers,onions, 2 boiled eggs , parm cheese and italian dressing. pack of long grain rice 6 oz chicken breast (880,78,55,20)

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Nice meal, but seems like a lot of fat man... you gotta get this down somehow

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Originally Posted by jl39

3:30 6 oz chicken breast sweet potato (500,40,40,10)

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Nice. Add some veggies if you can

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Originally Posted by jl39

6:00 have to have a shake here because im working. scoop syntha 6 (190,0,22,6)

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No problem. But you do have options. Beef Jerky.

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Originally Posted by jl39

8:30 usually in town so will get subway tuna or a burger from my work around (500, 40, 40, 20)

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Meh. These types of meals are hard to account for. You might be able to get away with this on a bulk, but it could be tough on a lean bulk. If you're having a hard time staying lean, this is the first meal i'd look to fix.

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Originally Posted by jl39

10:30 scoop syntha 6 8 oz milk 2 tbsp almond butter (530,0,28,30)

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I'd ditch the milk and drop the AB to 1tbsp. You don't need 30g of fat. And with a better protein powder, you can reduce the fat even further.

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Originally Posted by jl39

total 4,065 cal, 293 carb, 295g pro, 127g fat
looks like i need more carbs, critique away

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Man, this isn't a lean bulk at all. It's a fat bulk. 127g of fat? 4000 calories for a 5'10 170lb guy? Seems like way overkill to me. I'd start no higher than 3000 calories and completey readjust macros. If you aren't making any gains, you can always bump calories in small increments. I honestly do not think you need 4000 calories. I'd go with:

300g protein
300g carbs
65g fat

So yea, i'm basically telling you to drop 62g of fat. You'll thank me later. IF you aren't making gains, I would bump calories slightly but wouldn't go over 75g of fat... start looking at carbs more.

Note - this is assuming you're running the same calories every day. Personally, i'd carb cycle and reduce carbs to around 150g on off days.

Also, do you plan on doing any PWO cardio?

Thanks fb switching meal one yogurt to cottage cheese. All that fat is coming from the whole eggs and the milk I use in the oatmeal. I have no prob whatsoever staying lean just put lean bulk cause I was trying to eat clean ..
What is your go to type of beef jerky and would that be all you had???? Will put up a revised diet tonight

Gb I meant lol

Will add some broiled asparagus to the 330 meal

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Originally Posted by jl39

Thanks gb switching meal one yogurt to cottage cheese. All that fat is coming from the whole eggs and the milk I use in the oatmeal. I have no prob whatsoever staying lean just put lean bulk cause I was trying to eat clean ..
What is your go to type of beef jerky and would that be all you had???? Will put up a revised diet tonight

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Fixed, lol! Eating clean doesn't automatically equate to 'lean'. You're mixing up a dirty bulk vs. clean bulk. We're going for a LEAN bulk - meaning calories and macros need to be in check. You will still get fat if you're overeating, no matter how clean the food is.

ok gb here is my revised diet again blast away!!!
6:00am 30 min fasted cardio with 5g BCAAs
6:30am cup kashi cereal whole grain, cup blueberries, 2/3 cup oats, 2 whole eggs, 2 egg whites, 1/2 cup cottage cheese (730,91,35,20) this is also my pre workout meal
9:00am banana scoop jacked
11:00am 2 scoops syntha cup oats pre and post macros - (655,74,44,12) will get your recommended protein to lower fat when i run out!!
12:30pm spinach salad 1 egg,1 white,fat free italian chicken breast, pack rice
3:00pm chicken breast sweet potato broiled asparagus (500,40,40,10)
6:00 at work beef jerky with a cup of kashi whole grain (320,46,23,2)
8:30 93/7 lean hamburger steak, vegetables, sweet potato (500,40,40,15)
11:00 cup cottage cheese , tbsp almond butter, scoop casein protein (450,0,46,18)
3985 cal, 369 carb, 278 pro, 87 fat

12:30 macros 830,78,50,10 must have missed it

Macros look more in tune... but umm... you're still around 4000 calories. :scratch:

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Originally Posted by gbrice75

Fixed, lol! Eating clean doesn't automatically equate to 'lean'. You're mixing up a dirty bulk vs. clean bulk. We're going for a LEAN bulk - meaning calories and macros need to be in check. You will still get fat if you're overeating, no matter how clean the food is.

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i eat very strict. but im not working right now so even at my maintenance im gaining fat. the 1.55 multiplier is a lot more then you thinks

start at your bmr, and work up every week from there!!

id go get your RMR tested at a clinic that offer's it.

I can not get carbs and protein in check and be at 3000 cal or at least I don't know what to eat to get there

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Originally Posted by jl39

I can not get carbs and protein in check and be at 3000 cal or at least I don't know what to eat to get there

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perhaps you are too worried about eating the ratio% of PCF

dial in your protein, then fats and finish with carbs.
have you located your lbm weight yet?

170 12 % bf around 150 lbm

I really don't know what to take away from my diet to lower cals without lowering carbs below 300

so lower the carbs, whats the problem?

if i were u , id just go 300p 250c 64f and run that for a few weeks and monitor your measurements.

Which carbs would you drop the last meals of the day?

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Originally Posted by jl39

Which carbs would you drop the last meals of the day?

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thats up to you to decide

i have all my carbs in the first three meals of my day.