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  1. #1
    tinytom777's Avatar
    tinytom777 is offline Associate Member
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    lean bulk diet critique back after injury

    Haven't cycled for year and a half, have been off training for 7 months due to rotator cuff impairment. Have had cortisol injections been back training 2 months now, ready to get back on it! Previously I have just been bulking, coming from 119 pounds at age of 21 to 190lb aged 29. Have dropped down to 170 after injury, managed to keep a lot of definition with bf around 14%

    Ready for a lean bulk, I felt I was a little puffy after last cycle thinking of keeping carbs down

    Meal 1. 1 can tuna, 1 banana, 50g porridge, 50g mixed berries, protein powder.

    Meal 2. 1 chicken breast with mushrooms, protein shake

    Meal 3. 150g smoked salmon. 1 advocado

    Meal 4. 1 chicken breast with mushrooms.

    Meal 5. 4 eggs, 2 pieces brown bread

    Meal 6. 1 can tuna, 1 banana

    Meal 7. 150 g cottage cheese, caesin protein powder.

    That's just the food. Will be taking vit c 2g daily, bcaa, l glut, creatine, zma

    Appreciate any advice. Will be cycling in a month or two. Basic test 500mg weekly 12 weeks possibly anavar or d bol oral 4 weeks and pct. Nothing terribly exciting!

    On a lighter note, my sauce has left me if any of the mods or vets would let me pm them to recommend me a tasty UK sauce that would most helpful

    Thanks for all your help
    Last edited by tinytom777; 07-13-2013 at 07:08 AM.

  2. #2
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    You get someone to deep massage the area after the cortisol injections?. If I remember correctly it does repair fast but unfortunately with hardened scar tissue (loss of elasticity) so just be careful you don't cause damage again. Not a diet guru so can't help u with that but I'm sure someone here can. Good luck!

  3. #3
    Cuz's Avatar
    Cuz
    Cuz is online now Knowledgeable Member
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    do you have your tdee calculated and your macros counted accurately? I think you need more calories?

  4. #4
    tinytom777's Avatar
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    Yeah I'm going very easy at the mo, everything feels okay so far!

  5. #5
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    tinytom777 is offline Associate Member
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    Quote Originally Posted by chadcuz1985 View Post
    do you have your tdee calculated and your macros counted accurately? I think you need more calories?
    Yup tdee done, was thinking cals a little low was going to add in flax seed oil perhaps? Any suggestions?

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