Hi all, check ut the lean bulking diet

[Warrior21]

3200 cals 35% pro/45% carb/20% fat
295g protein
345g carbs
71g fat

Breakfast:
Omelette /w veggies and fat free cheese added in.
1 cup oatmeal
15g carbs from other sources
55g protein, 65g carbs, 8 g fat

Meal 2:
3 tyson breaded chicken breasts
45g protein, 25g carbs, 20g fat

Lunch:
1 can of tuna /w teaspoon of olive oil
1 cup oatmeal mixed with scoop of whey
45g pro, 60g carb, 10g fat

Meal 4:
Egg White Protein Shake
1 cup oatmeal
1 tbsp olive oil
45g pro, 60g carb, 14g fat

Meal 5:
chicken breast or lean ground beef
whole wheat toast
almonds
45g pro, 40g carb, 14g fat

PWO Shake: 40g dex, 30g whey

Before bed:
Cottage Cheese
30g protein, 4g fat

You might not think its much, but I'm kinda sedentary now and I am an extreme endomorph.

[audis4]

3200 cals 35% pro/45% carb/20% fat
295g protein
345g carbs
71g fat

Breakfast:
Omelette /w veggies and fat free cheese added in.
1 cup oatmeal
15g carbs from other sources
55g protein, 65g carbs, 8 g fat
Good.

Meal 2:
3 tyson breaded chicken breasts
45g protein, 25g carbs, 20g fat
just eat grilled chicken bro. Way to much fat/carbs in that breaded shit.

Lunch:
1 can of tuna /w teaspoon of olive oil
1 cup oatmeal mixed with scoop of whey
45g pro, 60g carb, 10g fat
Just do something like tuna/olive oil here.

Meal 4:
Egg White Protein Shake
1 cup oatmeal
1 tbsp olive oil
45g pro, 60g carb, 14g fat
Drop the oats or olive oil. Get your protein from whole foods.

Meal 5:
chicken breast or lean ground beef
whole wheat toast
almonds
45g pro, 40g carb, 14g fat
drop the almonds here. I would add in a slower GI carb i.e oats/yam etc.

PWO Shake: 40g dex, 30g whey
Fine, not a fan of dex though.

Before bed:
Cottage Cheese
30g protein, 4g fat
Incomplete protein

You might not think its much, but I'm kinda sedentary now and I am an extreme endomorph.

I can't tell you if your macros are high without seeing your stats. Post those so I can get a better idea. Add in greens to your meals. Bro, you need a PPWO meal that's a pro/carb meal. Add in another meal.

[Warrior21]

5'10 215 14-16% bf. Endomorphic bodytype.

[Warrior21]

I can't tell you if your macros are high without seeing your stats. Post those so I can get a better idea. Add in greens to your meals. Bro, you need a PPWO meal that's a pro/carb meal. Add in another meal.

I'm aware of the PPWO meal. Right now I havent gotten on a set schedule with work/college. What I'm going to do is most likely switch my meals up depending on what time I work out that day.
I will print a few copies of this diet and then cross each meal off as I eat it at the most appropriate times. I will be keeping most of the carbs before and immeddiately after my workouts. The higher fat and protein meals will be during periods of less activity, and right before bed.

[Warrior21]

Any other suggestions?

[pedro01]

3200 cals 35% pro/45% carb/20% fat
295g protein
345g carbs
71g fat

Breakfast:
Omelette /w veggies and fat free cheese added in.
1 cup oatmeal
15g carbs from other sources
55g protein, 65g carbs, 8 g fat

Meal 2:
3 tyson breaded chicken breasts
45g protein, 25g carbs, 20g fat

Lunch:
1 can of tuna /w teaspoon of olive oil
1 cup oatmeal mixed with scoop of whey
45g pro, 60g carb, 10g fat

Meal 4:
Egg White Protein Shake
1 cup oatmeal
1 tbsp olive oil
45g pro, 60g carb, 14g fat

Meal 5:
chicken breast or lean ground beef
whole wheat toast
almonds
45g pro, 40g carb, 14g fat

PWO Shake: 40g dex, 30g whey

Before bed:
Cottage Cheese
30g protein, 4g fat

You might not think its much, but I'm kinda sedentary now and I am an extreme endomorph.

It's looking better. Much easier on the digestive system than the last one you posted.

Still no fruit and hardly any vegetables though. You really should be adding these to each meal IMO. They DO matter

Pedro

[Haro3]

It's looking better. Much easier on the digestive system than the last one you posted.

Still no fruit and hardly any vegetables though. You really should be adding these to each meal IMO. They DO matter

Pedro

i dont think fruit is all that important...but i would throw some vegetables in there, they're full of vitamins i know they arent calorie dense but they have their place

[Warrior21]

Thanks guys I will try and get more broccoli in for the indole purposes.