Lean Bulk Diet

[liftw8t]

Hey guys, I wanted to know if someone could help me with my diet. I want to scratch all of my current diet and try something new. My current macro's are usually 4500-5000 calories, 200-300 protein and 400+ carbs, it is not a clean bulk but i do eat clean for most part but if i want quiznos then dammit i get it. But i wanted to know if someone could put together a nice lean bulk i guess something that would resemble levrones "growing into show methods" Current Stats: 5'10" 204lbs 8%bf

[Dukkit]

how bout you post your current diet

then we can tweak it for the best

instead of writing you one from scratch which is a decent amount of work for someone we dont know. lol

[liftw8t]

Meal 1: liquid egg whites carton

Meal 2: IDS Smart Gainer (658 cal, 52 pro, 88 carbs, 11 fat, 7 sugar)

Meal 3: Bagel 3.5 inch diameter, oatmeal (1 packet), 4 slices turkey bacon, and 2 tbsp cream cheese

Meal 4: 2 cups rice, 6 oz steak (also sometimes 1 cup pasta, and 6 oz ground beef or chicken breast)

Meal 5pre workout)- rougly same as 4, NO Xplode, L arginine, Tribulus, Glutamine

Meal 6: IDS Smart Gainer, BCAA

Meal 7: Usually something cheat meal (Chicken Fingers, Chinese food, Quiznos)

Meal 8: IDS Smart Gainer, BCAA, Tribulus, GABA, Glutamine

****also throughout day between meals i have sometimes the following: Unsalted peanuts, 2 Tbsp PB (all natural one), White Chocolate cookie, Gatorade.

[Damienm05]

Meal 1: liquid egg whites carton Add 1 whole egg to 1.25 cups liquid egg whites. Add 1 cup oats.

Meal 2: IDS Smart Gainer (658 cal, 52 pro, 88 carbs, 11 fat, 7 sugar) You've come to the wrong place if you want to be told this meal is acceptable. You'd be much better off eating a real meal. Lean protein/complex carb. Example: 8 oz. Flank Steak, 1 large sweet potato.

Meal 3: Bagel 3.5 inch diameter, oatmeal (1 packet), 4 slices turkey bacon, and 2 tbsp cream cheese Same feedback as meal 2, it's a no-go. Example: 8 oz. chicken breast, 1 cup brown rice, 1 cup green beans

Meal 4: 2 cups rice, 6 oz steak (also sometimes 1 cup pasta, and 6 oz ground beef or chicken breast) For a lean bulk, I'd stick to complex carbs - so do brown rice or WW pasta. Basmati rice has a moderate GI value as well. 1 cup of rice is plenty.

Meal 5pre workout)- rougly same as 4, NO Xplode, L arginine, Tribulus, Glutamine Same feedback as meal 4 then. If you're like me, and you spend a good bit of time in the gym, you can up the carbs to 70g.

Meal 6: IDS Smart Gainer, BCAA Just do 2 scoops of whey and 1/2 cup oats 15 minutes after your last set of lifts.

Meal 7: Usually something cheat meal (Chicken Fingers, Chinese food, Quiznos) Again, you can't eat these foods if a lean bulk is the goal. If you're eating more calories than you're burning (bulking/growing/gaining) - they will need to be clean calories or you'll gain a good bit of fat over the weeks. Eat a clean meal 60 minutes after your PWO shake.
Pro/carb/fat. Example: 6 oz. Salmon filet, 1 large sweet potato, 1 cup steamed spinach, 1 tbspn. EVOO

Meal 8: IDS Smart Gainer, BCAA, Tribulus, GABA, Glutamine Have a pro/fat only meal right before bed. Ideally a casein shake with 20g of fat via oil/nut-butter/avocado, etc. A good choice is 2 tbspn. natural peanut butter.

****also throughout day between meals i have sometimes the following: Unsalted peanuts, 2 Tbsp PB (all natural one), White Chocolate cookie, Gatorade. There's some leeway for fats, so I'd say 2-4 tbspn. of natty PB and a handful of mixed nuts throughout the day is fine. However, I'd skip the simple sugars. If you must consume sugar, do it PWO as to justify is to some extent.

Diet was in shambles but at least you're eating frequently. Make those changes with regard to food choices but for good results, I highly recommend you figure out your TDEE and set cals 300-500 above it depending on LIT or not.

For all I know, you're 140 lbs. and running a TDEE of 2200. In which case you're going to get fat even with my proposed changes. So once again, I must emphasize, I've only critiqued your food choices. I did not consider other factors due to a lack of info.

Right now, with changes you're looking at a clean 330/300/120 (quick estimate) - 3600 calories.

[liftw8t]

Diet was in shambles but at least you're eating frequently. Make those changes with regard to food choices but for good results, I highly recommend you figure out your TDEE and set cals 300-500 above it depending on LIT or not.

For all I know, you're 140 lbs. and running a TDEE of 2200. In which case you're going to get fat even with my proposed changes. So once again, I must emphasize, I've only critiqued your food choices. I did not consider other factors due to a lack of info.

Right now, with changes you're looking at a clean 330/300/120 (quick estimate) - 3600 calories.

Okay looks good thanks for the help, I like the way that diet looks, I'm really not one who has to worry about fat because even on the shittiest diets i dont gain fat or i burn it off doing nothing. But I will give it a try I have diet down before but my calories were super low like 2200 grant it i was about 35lbs lighter but i think 3600 might be okay if not i will bump up to 4000 calories because i'm pretty sure at the rate my body burns i need atleast 4000 calories to maintain my muscle let alone gain. If it makes it clearer I'm proposing growing into a show like levrone did which i'm picking up was a lean bulk.

[liftw8t]

I've been reading some threads on not mixing fats and carbs in same meals and now I plan to only eat protein and fats for last 2 meals of the night. Question, is it possible to add muscle and lose body fat at the same time? I know this is a common question, but i'm really not sure and if i do lose some should the mirror be a better judge or should i look at numbers on scale? What are examples of high fat meals