My diet for lean mass. Slow but LEAN

[androbolic_09]

ok, i posted pics in the pic forum and heres the diet to go along with my goals. For those who havent seen the pic post, my goals are to gain lean mass, little to no bodyfat added, and nothing but time to do so. Eventually want to hit 180-190 at 10-12% bf. Im sensitive to high carbs, and feel like death on low carbs. so im keeping them moderate and going to experiment from there. Proposed diet- im not pro at diet so tweak and help me a little. not sure on some of the combos.

Meal 1- 25gm whey protein 140 kcal 25p 4c 3f
2 whole 3 egg whites 170 25p 14f
2 pieces wheat bread 120 5p 28c 1f

2- 2 tbsp pb 190 16p 8c 16f
i need additional protein source here, but i cant think of anything portable besides shake, as i cant take chicken or eggs. and i would like to limit shake consumption.

3- 4 oz chicken breast with wheat buns 220 25p 26c 3f

4- post wo- 2 scoops whey and 1/2 cup oats (lean gainer shake homemade) 430 50p 60c 8f

5- lean protein source i.e. chicken, steak, etc. 4-6 oz. and moderate amount carbs 3-400 25-30p 40c <10f

6- 2tbsp pb 190 16p 8c 16f
1/2 cup cottage cheese. 80 14p 6c 0f

total 1940kcal before addition of protein source in meal 2. its low right now, so i need something to add somewhere but idk what yet.
226gm pro/ 180 c/ 71 f roughly a 45/40/15 split.
im 160ish and idk bf%. 5'7" no aas, going natural for 190 goal.

[Back In Black]

What are your macros for each meal and totals?

[androbolic_09]

edited for macros

[MR-FQ320]

ok, i posted pics in the pic forum and heres the diet to go along with my goals. For those who havent seen the pic post, my goals are to gain lean mass, little to no bodyfat added, and nothing but time to do so. Eventually want to hit 180-190 at 10-12% bf. Im sensitive to high carbs, and feel like death on low carbs. so im keeping them moderate and going to experiment from there. Proposed diet- im not pro at diet so tweak and help me a little. not sure on some of the combos.

Meal 1- 25gm whey protein 140 kcal 25p 4c 3f
2 whole 3 egg whites 170 25p 14fok
2 pieces wheat bread 120 5p 28c 1fuse oats

2- 2 tbsp pb 190 16p 8c 16f
i need additional protein source here, but i cant think of anything portable besides shake, as i cant take chicken or eggs. and i would like to limit shake consumption.can of tuna with a fork ?too much fat in PB for this time of day

3- 4 oz chicken breast with wheat buns 220 25p 26c 3fuse brown rice, cooked how you want and flavour

4- post wo- 2 scoops whey and 1/2 cup oats (lean gainer shake homemade) 430 50p 60c 8fgood

5- lean protein source i.e. chicken, steak, etc. 4-6 oz. and moderate amount carbs 3-400 25-30p 40c <10fgood

6- 2tbsp pb 190 16p 8c 16f
1/2 cup cottage cheese. 80 14p 6c 0f good

total 1940kcal before addition of protein source in meal 2. its low right now, so i need something to add somewhere but idk what yet.
226gm pro/ 180 c/ 71 f roughly a 45/40/15 split.
im 160ish and idk bf%. 5'7" no aas, going natural for 190 goal.

yeah pretty good bro ! I would change the carb sources to something more nutritional especially before the work out, brown rice is the boss !

I have not studied the macros, but to add nothing but muscle you are going to need to monitor those macros like never before!

[androbolic_09]

Yeah i kno. Lol. And what if i traded out the pb in the early meal for fish oil? And i cant stand tuna so ill try canned chicken lol. But yeah i kno brown rice is good but i heard that alot of b rice is contaminated by pesticides recently. If anyone can tell me if they cleared this up please holler at me. And yeah i disnt think bout oats for breakfast. Lol thtas like a duh breakfast food.

[MR-FQ320]

personally i like to keep that second meal real protein - no fat - no carbs for a lean growth, maybe just eat a chicken breast on its own?

I rinsed my brown rice today through a sieve expecting the water to come clear, but it never started to get murky, therefore no pesticides on it , try it for your self. in fact you should wash most foods before consumption.

[androbolic_09]

well i use the instant brown rice. i know it sacrifices a few nutrients, but still majority there. and i was told that the instant shouldnt be contaminated because its prewashed and cooked and dehydrated. so it should be clean. but ima try the sieve thing.

[androbolic_09]

well how murky is murky? i rinsed and filtered mine into a clear glass and it looks like residue in it. i dont know if its pesticides or just powder from packaging. like little bits of rice powder. its kinda like really calcified water. or salty water looking.

[MR-FQ320]

it might not work if your using instant- you will be washing the flavouring off, mine was crystal clear from the off so i never bothered rinsing it again, this was only the other day, i read it will run clear after a couple of minutes, i'm using the natural easy cook rice, i bulk cook it in a steamer for about five days and warm up in microwave with chicken usually, sometimes i make egg fried rice if i have enough time, use regular brown rice.

[androbolic_09]

im not trying to argue with you on it, but just wondering about the differences between regular and instant?

[MR-FQ320]

dont know mate, I use instant sometimes when im short on time or when im working a long shift at weekend, read the macros on your instant and compre to the same weight in cooked natural rice, prolly a bit more fat for sure. i dont think instant uses brown rice does it ? aslo uncooked rice is dirt cheap.

[androbolic_09]

Well i have, and this is verbatim, " Instant Brown Rice natural whole grain with no artificial flavors or colors. the only ingredient is precooked parboild whole grain brown rice. and only contains 1g fat per 1/2 cup dry.

[hex]

ya the only difference is really cost... with how much of the stuff you tend to eat your wallet thanks you for the regular. but if you dont mind paying for convenience, go for it!!

[androbolic_09]

heck its a lil less than 2 dollars for 9 servings. so aint toooo bad. lol. but yeah i like convenience

[hex]

here in canada minute rice is $7 and reg rice is $2 at the bulk barn for the same amount

[androbolic_09]

dayum. i wonder why so high?

[MR-FQ320]

processing and packaging costs i guess.

[hex]

ya we have so many different types of packaging here, all the same from the same plant but no name is cheaper then presidents choices which is......... all i know is i buy the cheap shit and cook lots when i have to do it

[androbolic_09]

Hey do yall think that a 5x5 training regimen would work ok with this diet? Since im not upped on carbs, the lower reps would keep me from exhausting in the gym?