my bad boy lean bulk diet !

[onerip200]

so im lean bulking, getting in about 600g carbs, 250-300g proteins & about 150g fats. carb sources going to be pretty clean & at least 300g of my carbs will be from oats (love oats mixed with whey) and the rest sweet potato, brown bread & brown rice ! protein a mix of fish,chicken,beef & egg whites & cottage cheese. fats will come from nuts like PB, my meats & fish

meal 1:
40g myofusion protein powder
200g oats
30g PB
handful raisens
banana

meal 2:
150g of either chicken,beef,fish
200g brown basmati rice
cup peas


meal 3:
40g myofusion protein powder
200g oats
30g PB
handful raisens
banana


meal 4:
150g of either chicken,beef,fish
200g sweet potato
cup peas
2 slices wholegrain bread & honey

TRAIN

meal 5: pwo shake all blended
40g myofusion protein powder
200g oats
30g PB
handful raisens
banana

meal 6:
7 egg whites
1 whole egg
200g brown basmati rice
2 slices wholegrain bread & honey
200g borocoli

meal 7:
200g oats
30g PB
handfull raisens
300g cottage cheese

fairly clean and enjoyable diet for me, training hard & natural atm building up for next cycle

[Back In Black]

5000 calories a day?

What are your stats to need that many calories?

[onerip200]

25
6'
90kg
14%
I struggle to gain weight and it's when I hit the 5000cal mark I start to gain. I want to aim for about 16 stone at 12% in a years time. Got a few tasty cycles in mind, good diet, good training and hopefully some pharma GH and slim postworkiuts

[Back In Black]

And you've done 5 or 6 cycles to get to those stats?

[Times Roman]

so im lean bulking, getting in about 600g carbs, 250-300g proteins & about 150g fats. carb sources going to be pretty clean & at least 300g of my carbs will be from oats (love oats mixed with whey) and the rest sweet potato, brown bread & brown rice ! protein a mix of fish,chicken,beef & egg whites & cottage cheese. fats will come from nuts like PB, my meats & fish

meal 1:
40g myofusion protein powder - as little protein as you eat, you start your day with a protein powder? what about egg whites? have you considered?
200g oats
30g PB - calorically very dense, most calories here come from fat - it's a dirty way to add calories if that is your style
handful raisens
banana

meal 2:
150g of either chicken,beef,fish
200g brown basmati rice
cup peas


meal 3:
40g myofusion protein powder - more protein powder, huh?
200g oats
30g PB - and more peanut butter?
handful raisens
banana


meal 4:
150g of either chicken,beef,fish
200g sweet potato
cup peas
2 slices wholegrain bread & honey - bread and honey?

TRAIN

meal 5: pwo shake all blended
40g myofusion protein powder - hmmmm.... and yet again with more protein powder?
200g oats
30g PB - and more peanut butter?
handful raisens
banana

meal 6:
7 egg whites - you can get a box of liquid egg whites, 16oz, for around 3 cents per gram of protein, and it contains zero fat
1 whole egg
200g brown basmati rice
2 slices wholegrain bread & honey - sweet tooth, huh?
200g borocoli - finally!

meal 7:
200g oats
30g PB - no comment
handfull raisens
300g cottage cheese

fairly clean and enjoyable diet for me, training hard & natural atm building up for next cycle

your ratios between protein and carbs is off mate.

you have the minimum protein intake requirement covered, but then you just go overboard on the carbs. it's easier for your body to convert excess calories derived from carbs into fat than it is for calories derived from protein.

I'll take your word that 5,000cals/day is the majik number for you. But level out your macro split into something more traditional, such as a 40/40/20 split. True, it increases your grocery bill

bottom line, is that if you need 5,000 cals/day, you can tune this up significantly.

most of the rice is not that nutritious. not against carbs, but if you eat a carb, make sure it's loaded with nutrition if possible. I've been eating a lot of fruit. Apples, bananas, that sort of thing. I admittedly don't eat enough of the green veggies, which usually only comes at dinner. The PB and the whole eggs are calorically dense, with most of the calories coming from fat. I usually try to avoid foods like this, as fat usually rides along with the nutritious food I eat which keeps me at the 20% level of total caloric intake. And i'll tell you what. the bread and honey may taste good, but I'd skip it. First, the honey is just like pure sugar. And the bread will convert to pure sugar, maybe not as quick as white bread, but not too far off. If you need the simple carbs, think fruit. Better for you, a whole food so nutritious, most contain a decent amount of fiber.

The key here is to avoid the processed food whenever possible. if you eat a whole food, the way nature intended, you will be much better off in the long run.

When you blend your food in the blender, if you use liquid egg whites instead of water, you will get a significant bump in protein intake, liquefies almost the same as water, and because of it's caloric content, reduces the bulk of the food you need to eat, so easier to consume. And it will help you even out your macro splits as I've suggested earlier.

Good luck!
---Roman

[WOLFCRAFT]

Roman, not to snake this dude's thread but out of curiosity... What exactly do you make in the blender with egg whites? This sounds interesting but hard to think of something that wouldn't be gross to blend up with egg whites and eat. Would love to hear a couple recipes to try!

[tarmyg]

TR posts what he eats here http://forums.steroid.com/diet-nutri...ml#post6908692 like most of the BB foodies ;-)