Critique my Lean Bulk Diet

[M302_Imola]

Stats: 5’-10”, 198 lbs, BF around 12% (Estimate)
Goals: Gain 10 lbs. of rock hard lean muscle while dropping around 2% BF
I workout 5 days a week, one body part per day, and perform 20 min cardio about 4 days per week.
Starting this cycle in about 4 weeks (3rd cycle):
Weeks 1-12 Test E 500mg/week
Weeks 1-10 Tren E 400mg/week
Weeks 1-4 D-Bol 40mg/ED

Here's my diet:

CALORIES FAT(g) PROTEIN(g) CARBS(g) SUGAR(g) SODIUM(mg)

MEAL 1:
PROTEIN SHAKE 340 4 56 18 15 360
W/ 1% MILK
1 CUP OATMEAL 270 4 9 51 5 290
Tbl. OLIVE OIL 120 12 0 0 0 0
Tbl. FISH OIL 90 10 0 0 0 0
TOTAL 820 30 64 59 9 600
MEAL 2:
PROTEIN SHAKE 120 1 24 3 1 130
W/ WATER
6 EGG WHITES 96 0 18 0 0 0
PB WHEAT BREAD 280 15 11 19 4 250
TOTAL 496 16 53 22 5 380
MEAL 3:
GRILLED CHICKEN 240 13 26 2 1 750
W/ MARINADE
SWEET POTATOE 115 0 8 25 2 300
SAUTEED BROCOLI 30 0 1 4 2
TOTAL 460 14 35 46 4 1310
MEAL 4:
1 CAN TUNA 150 1 32 0 0 625
1 OZ ROASTED 170 12 7 5 2 190
PEANUTS
TOTAL 320 13 39 5 2 815
MEAL 5:
PROTEIN SHAKE 240 2 48 6 2 260
W/ WATER
3/4 CUP OATMEAL 225 3 7 40 2 0
TOTAL 465 5 55 46 4 260
MEAL 6:
PWO SHAKE 600 12 52 86 26 250
MEAL 7:
SAUTEED TALAPIA 200 2 42 0 0 80
SWEET POTATOE 115 0 8 25 2 300
SAUTEED BROCOLI 30 0 1 4 2 260
Tsp. FISH OIL 45 5 0 0 0 0
TOTAL 390 7 51 29 4 640
MEAL 8:
PROTEIN SHAKE 120 1 24 3 1 130
W/ WATER

TOTAL 3671 98 373 296 55 4385
CALS 3671 882 1492 1184
%---- 24% FAT 41% PROTEIN32% CARB

[M302_Imola]

Bump. Come on guys I know you have some comments!

[Chronic]

It's like reading a book without paragraphs.


Clean it up somehow.

Drop the sugar/sodium stats, try to align the P/F/C into columns. You've already done the hard part.

Just scanning it over, changes can be made for sure. But its well done. Also add meal/workout times.

[M302_Imola]

I couldn't get the format to work out so here is the word attachment. It should be much easier to follow. Help would be most appreciated.

[naturalsux]

Bump. Come on guys I know you have some comments!

looks pretty good. you could add some cottage cheese and or pb to that last shake.

[llrockyll]

looks good bro. only little thing id do cause it is a lean bulk is keep ur fats and carbs in seperate meals. since it is PB natty i hope, not a big deal if u dont seperate.

[M302_Imola]

looks good bro. only little thing id do cause it is a lean bulk is keep ur fats and carbs in seperate meals. since it is PB natty i hope, not a big deal if u dont seperate.

thanks for the feedback. What is the advantage in separating fat and carbs? Better absorption?

[M302_Imola]

looks pretty good. you could add some cottage cheese and or pb to that last shake.

Other than adding more calories, what else will this addition achieve?

[Chronic]

No need to separate carbs/fats.

My advice is to gain as much mass as possible with minimal fat gains and worry about cutting the fat later. I’d shoot for 400g carb, 400g protein, w/ limited or no added fats (possible some EFA’s from flax or fish.)

Why run the gear for size and not achieve the best results?

Also, too many shakes… and where during the day do you workout? You need to add timings to these meals, w/ a proper pre-, post-workout protocol.

If you concur change those things around and let’s see where you are at… either way, good luck bro.

[M302_Imola]

No need to separate carbs/fats.

My advice is to gain as much mass as possible with minimal fat gains and worry about cutting the fat later. I’d shoot for 400g carb, 400g protein, w/ limited or no added fats (possible some EFA’s from flax or fish.) Sounds like a plan

Why run the gear for size and not achieve the best results? Point taken

Also, too many shakes… and where during the day do you workout? You need to add timings to these meals, w/ a proper pre-, post-workout protocol. If you look at the word attachment I have posted meal times along with when I workout (between meal 5 and 6). I agree with to many shakes, although it is difficult to take in the needed protein while I'm at work (protein shakes = easy)

If you concur change those things around and let’s see where you are at… either way, good luck bro.

Comments in bold above

[Chronic]

Look at the suggestions I’ve made in the attached file. Rework it with proper macros and repost. Sorry about notepad but the .doc upload max was to big. Might I suggest Excel for your diet spreadsheet? Much easier to go back and make changes.

Keep in mind that over 8 meals, you want approx. 50g carbs, and 50g protein each meal. Also I’d keep the same diet, just drop the PWO shake on off days. If you’re really worried about the fat gains add some cardio.

You should end up at around:
Protein: 400-450g
Carbs: 350-400g
Fat: 50-60g
Total calories (3400/4000) = OffDay/LiftDay

GET BIG!

[M302_Imola]

Chronic thank you for the suggestions! What is the benefit of adding the fish oil (EFA) with my last protein shake (last meal of the day) right before bed time? Will this help fight catabolism? Will this EFA addition make me fat? Sorry I'm new to the whole EFA's.

[naturalsux]

Chronic thank you for the suggestions! What is the benefit of adding the fish oil (EFA) with my last protein shake (last meal of the day) right before bed time? Will this help fight catabolism? Will this EFA addition make me fat? Sorry I'm new to the whole EFA's.

same as the cc and pb suggestions. you should have fat in your last meal to slow the digestion, since you will be fasting all night.

[M302_Imola]

same as the cc and pb suggestions. you should have fat in your last meal to slow the digestion, since you will be fasting all night.

Thanks man, like I said I am kinda new to EFA's, and didn't realize that it would slow down the absorption of protein. This is a great bit of info to know.

[naturalsux]

Thanks man, like I said I am kinda new to EFA's, and didn't realize that it would slow down the absorption of protein. This is a great bit of info to know.

efas have a ton of benefits, everything from cardiovascular health, fat burning, joint lubrication, and the list goes on.

but just plain ole fat will slow digestion, so will fiber.