Lean Bulk Diet help!

**RB3232** · 02-21-2013, 01:22 PM

I'm about to start my PCT ( cycle thread here http://forums.steroid.com/showthread...=#.URPePaVEF8E ) And i want to transition into a lean bulk. This is the diet reccomended from my workout I followed for a 200 lb person (which I am)

Let me know what you guys think... Also I NEED a substitute for Meal 6 I don't care for fish

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**Back In Black** · 02-21-2013, 01:25 PM

What are your stats?

Can you also list cals an macro's for that diet please?

**RB3232** · 02-21-2013, 01:32 PM

Originally Posted by Back In Black

What are your stats?

Can you also list cals an macro's for that diet please?

My stats now: Rest in profile
203 lbs
Not sure about bodyfat but can someone make a guess off this pic, which was about 2 weeks ago and I haven't had a chance to break down the macros yet

**largerthannormal** · 02-21-2013, 01:36 PM

203 x 9% = 185LBM

185 x 15 = 2775 ( rough maintenance)

lean bulk id go in a 50/30/20 macro split

target your cals 400 above rough maintenance

you may have to adjust but a good starting point.

maybe ask a few others what you think your bf is at ( im not always a good guesser)

**Back In Black** · 02-21-2013, 02:01 PM

Ltn you're not far off, I'd ballpark approx 10% really.

Are you suggesting 50% carbs?

**largerthannormal** · 02-21-2013, 02:03 PM

NO, sorry 50% Protein 30% carbs 20 fats. works well for me on a lean bulk,i am a lil carb sensitive so 40 40 20 doesnt work to great for me unless on a full bulker

yeah i forget most people flex when taking a bf% shot. lol

**RB3232** · 02-21-2013, 02:11 PM

Yeah im very carb sensitive in my stomach, it shows a lot

**Back In Black** · 02-21-2013, 02:12 PM

Originally Posted by largerthannormal

NO, sorry 50% Protein 30% carbs 20 fats. works well for me on a lean bulk,i am a lil carb sensitive so 40 40 20 doesnt work to great for me unless on a full bulker

yeah i forget most people flex when taking a bf% shot. lol

You see, they are my cutting macro's. my lean bulk is about 49/50/30 give or take.

OP, the cals that LTN has given you are your starting point. It's up to you how you split them and how you react to carbs at whatever level. Either way you should keep your fats at approx 20%.

We wil gladly critique whatever diet you work out if you want to post it.

**RB3232** · 02-21-2013, 02:36 PM

Originally Posted by Back In Black

You see, they are my cutting macro's. my lean bulk is about 49/50/30 give or take.

OP, the cals that LTN has given you are your starting point. It's up to you how you split them and how you react to carbs at whatever level. Either way you should keep your fats at approx 20%.

We wil gladly critique whatever diet you work out if you want to post it.

I want to stick wiht that since it is geared towards my bodyweight

**largerthannormal** · 02-22-2013, 09:40 AM

lol i keep almost callin ya STEM... hey is your macro a typo?

also is it a custom to list carbs first when posting macros splits? ive always done protein carbs then fat, or am i ass backwards??

Originally Posted by Back In Black

You see, they are my cutting macro's. my lean bulk is about 49/50/30 give or take.

OP, the cals that LTN has given you are your starting point. It's up to you how you split them and how you react to carbs at whatever level. Either way you should keep your fats at approx 20%.

We wil gladly critique whatever diet you work out if you want to post it.

**Back In Black** · 02-22-2013, 09:54 AM

Ha ha, yeah a typo, it makes no sense! Should read 37/42/21, no idea what I was thinking!

Pro/carbs/fat.

**largerthannormal** · 02-22-2013, 11:12 AM

LOL.. damn your that precise? how does one come to fine tune that much? Im still in the researching steps of figuring out what suites me best.

**baseline_9** · 02-22-2013, 11:21 AM

Originally Posted by largerthannormal

203 x 9% = 185LBM

185 x 15 = 2775 ( rough maintenance)

lean bulk id go in a 50/30/20 macro split

target your cals 400 above rough maintenance

you may have to adjust but a good starting point.

maybe ask a few others what you think your bf is at ( im not always a good guesser)

400 cals above mtnce is not a clean bulk... That's almost a Lb a week which as a naturall will not turn out to be pretty over an extended period....

If your putting the mtnce at 2775 cals I'd not go any higher than 3000 to start with.... And shoot for 2 lb a month gain max...

At around 3000 cals I'd go with this macro breakdown

250 P 1000 cals
330 C 1320 cals
75 f 675 cals

**largerthannormal** · 02-22-2013, 12:55 PM

I guess I am misunderstanding if by " transition he is trying to lean bulk after his PCT during off cycle or if he meant transition into a lean bulk cycle?

I was thinking he meant cycle?

really its 175 calories difference between your 3000 and my suggested 3175, many people error more than that in one day...

but it was just a suggestion no biggy, it will have to be fine-tuned, forsure!

baseline would you consider my 400 if he was anabolic ?

**baseline_9** · 02-22-2013, 05:04 PM

Originally Posted by largerthannormal

I guess I am misunderstanding if by " transition he is trying to lean bulk after his PCT during off cycle or if he meant transition into a lean bulk cycle?

I was thinking he meant cycle?

really its 175 calories difference between your 3000 and my suggested 3175, many people error more than that in one day...

but it was just a suggestion no biggy, it will have to be fine-tuned, forsure!

baseline would you consider my 400 if he was anabolic?

Of corse diet when on cycle can be modified to suit..... It comes down to what you can realistically expect to gain (LBM wise)....

Over 16 weeks 175 calories extra per day will equate to an additional gain of over 5lbs..... And I'd bet my bottom dollar that all of that will be fat....

Look at it like this.... A 400 calorie surplus over 16 weeks = almost 13lbs of body mass....

Being realistic (and looking at the OP's stats and situation) the OP would be lucky to gain 4 lbs of muscle in 16 weeks as a naturall.... Especially as he is just coming off PCT....

So that's 9lbs left over....9 lbs of fat basically

So now u can see where those 175 cals per day add up.... 5lbs of extra weight over 16 weeks which will most likely be fat....

I'm not trying to bash ur theory here, I'm just looking at this with an outsiders view and being realistic....

OP, if u wanna do a lean bulk I can assure you it's going to be tough.... Your going to be counting macros and monitoring your weight of a weekly/monthly basis and making adjustments based on the scale

**largerthannormal** · 02-22-2013, 09:30 PM

I guess your right brotha! My mistake . Figured he meant going into his next cycle since most just try to maintain the tissue created during cycle much less try to continue to keep growing.. guess I took it wrong!

**AliYousaf** · 04-05-2013, 11:01 AM

I really need to learn how to calculate macros and monitoring my cals. I am eating at least 5 times a day which mostly is protein.. I weigh my proteins and try to be on my 2grams per pound body weight mark. But talking of macros makes me feel like a dumb ass. Can anyone guide me of put me int the right direction please ?

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