Lean Bulk Diet- Please Critique

[CF01]

Stats: 5'11 180-185lbs 11-13% BF
Goals: 205-215lbs Under 11% BF

I currently have been on the doggcrapp workout, realized on here my diet sucked which is my problem. I am going to do cardio 5x a week, the days I lift (in the afternoon) I will do cardio at night.

Meal 1- 9:30AM Cals Fat Carbs Protein
Oatmeal 1/2 Cup- 150g 5g 27g 10g
Cheeriod 1 Cup, 1/2 Cup Skim 140g 2g 26g 7g
Whole Eggs 2- 140g 9g 2g 12g
Egg Whites 4- 88g 0g 0g 14.5
Wheat Toast 1 slice- 70g 1g 12g 3g

Totals: 588g 15g 67g 46.5

Meal 2- 11:30 Am Cals Fats Carbs Protein
Tuna 1 Can- 150g 2.5g 0g 32.5
Olive Oil 1 tsp- 120g 14g 0g 0g
Casein Powerder- 110g .5g 3g 24g
Banana 1- 105g 0g 27g 0g
Organic Peanut Butter 1tsbp 105g 8.5g 2.5g 4.5g

Totals: 590g 25.5g 31.5g 60g

Meal 3- PWO 1:30PM Cals Fats Carbs Protein
Protein Blend 1 Scoop 120g 1.5g 5g 22g
Endurox R4 (Dextrose) 260g 1g 50g 12g

Totals: 380g 2.5g 55g 34g

Meal 4- PPW 3:30PM Cals Fats Carbs Protein
3/4 Whole Wheat Pene Pasta: 210g 1.5g 41g 7g
1 Potato (148g/5.3oz) 110g 0g 26g 3g
1 Chicken Breast 160g 3g 1g 31g
Broccoli Stalk 5.3 Oz- 51g .6g 3g 4.3g

Totals: 531g 5.1g 71g 45.3g

Meal 5- 5:30PM Cals Fats Carbs Protein
1/4 Brown Rice 170g 1g 36g 4g
85% Lean Ground Beef 3oz. 213g 11.81g 0g 24.85g
1 Cup Carrots- 70g 0g 16g 2g

Totals: 453g 12.8g 52g 30.85g

Meal 6: 7:30pm Cals Fats Carbs Protein
Fat Free Yogurt 8oz 90g 0g 16g 6g
1 Tsp Olive Oil- 120g 14g 0g 0g
1 Chicken Breast 160g 3g 1g 31g
1 Hardboiled Egg 70g 4g 1g 5g

Totals: 440g 21g 18g 42g

Meal 7: 9:30pm Cals Fats Carbs Protein
Cottage cheese 8oz 163g 2.3g 6.1g 28g
Almonds 14g 210g 18g 7g 8g
Nitre Core 24 Protein- 200g 5g 14g 24g

Totals: 573g 25g 27g 60g

Daily Totals: Cals Fats Carbs Protein
3525g 106.9g 321.5g 318.65g



I noticed that my carbs and fats are a little low while my protein is a little high, will this affect my goals much or is trial and error for my body?? Any input I would appreicate it, this is really my first planned diet so if i need to move things around subsitute foods and what know please feel free to tell me.

Also on like I said On days I do just cardio I do them in the afternoon, but what about when I lift in the afternoon and do cardio at night what meal should I put my cardio in between??

Thanks!!!

[CF01]

Anyone??? Thought I made it easy with all the info I put. Thanks!

[Bio-Active]

When cutting weight i usually take out all essential fats. What are your goals?

[CF01]

Goals are the first thing I wrote, its a lean bulk diet..... I want to get to 205-215 with staying under 11% BF. Even when cutting you don't take out essential fats. Thanks for the help looking for someone more experienced though to review it. No Offense.

[CF01]

Bump!! Anyone??

[fit4ever180]

Stats: 5'11 180-185lbs 11-13% BF
Goals: 205-215lbs Under 11% BF

I currently have been on the doggcrapp workout, realized on here my diet sucked which is my problem. I am going to do cardio 5x a week, the days I lift (in the afternoon) I will do cardio at night.

Meal 1- 9:30AM Cals Fat Carbs ProteinI would drop the cheerios and milk and double the oats and add 3 more egg whites
Oatmeal 1/2 Cup- 150g 5g 27g 10gprotein macro is wrong... should be 5g protein for 1/2 cup oats
Cheeriod 1 Cup, 1/2 Cup Skim 140g 2g 26g 7g
Whole Eggs 2- 140g 9g 2g 12g
Egg Whites 4- 88g 0g 0g 14.5
Wheat Toast 1 slice- 70g 1g 12g 3gI would drop this as well

Totals: 588g 15g 67g 46.5

Meal 2- 11:30 Am Cals Fats Carbs Protein
Tuna 1 Can- 150g 2.5g 0g 32.5
Olive Oil 1 tsp- 120g 14g 0g 0g
Casein Powerder- 110g .5g 3g 24gwhy casein? just curious... I would drop about 10g fat and add 20 or so g carbs
Banana 1- 105g 0g 27g 0g
Organic Peanut Butter 1tsbp 105g 8.5g 2.5g 4.5g

Totals: 590g 25.5g 31.5g 60g

Meal 3- PWO 1:30PM Cals Fats Carbs Protein
Protein Blend 1 Scoop 120g 1.5g 5g 22g
Endurox R4 (Dextrose) 260g 1g 50g 12g

Totals: 380g 2.5g 55g 34g

Meal 4- PPW 3:30PM Cals Fats Carbs Proteineat this meal about an hour after PWO and bump up following meals to account for the timing difference
3/4 Whole Wheat Pene Pasta: 210g 1.5g 41g 7g
1 Potato (148g/5.3oz) 110g 0g 26g 3g
1 Chicken Breast 160g 3g 1g 31g
Broccoli Stalk 5.3 Oz- 51g .6g 3g 4.3g

Totals: 531g 5.1g 71g 45.3g

Meal 5- 5:30PM Cals Fats Carbs Protein
1/4 Brown Rice 170g 1g 36g 4g
85% Lean Ground Beef 3oz. 213g 11.81g 0g 24.85gadd another 2 oz. of beef
1 Cup Carrots- 70g 0g 16g 2g

Totals: 453g 12.8g 52g 30.85g

Meal 6: 7:30pm Cals Fats Carbs Protein
Fat Free Yogurt 8oz 90g 0g 16g 6g
1 Tsp Olive Oil- 120g 14g 0g 0g
1 Chicken Breast 160g 3g 1g 31g
1 Hardboiled Egg 70g 4g 1g 5g

Totals: 440g 21g 18g 42g

Meal 7: 9:30pm Cals Fats Carbs Protein
Cottage cheese 8oz 163g 2.3g 6.1g 28g
Almonds 14g 210g 18g 7g 8g
Nitre Core 24 Protein- 200g 5g 14g 24gyou can drop the nitro core

Totals: 573g 25g 27g 60g

Daily Totals: Cals Fats Carbs Protein
3525g 106.9g 321.5g 318.65g



I noticed that my carbs and fats are a little low while my protein is a little high, will this affect my goals much or is trial and error for my body?? Any input I would appreicate it, this is really my first planned diet so if i need to move things around subsitute foods and what know please feel free to tell me.

Also on like I said On days I do just cardio I do them in the afternoon, but what about when I lift in the afternoon and do cardio at night what meal should I put my cardio in between??

Thanks!!!

Comments in bold above... Your ratios are pretty good for a lean bulker... Protein is not too high... Any diet is trial and error for the individual, but this a great starting point... I would put the cardio between meals 5 and 6 or 6 and 7 on your lifting days

When cutting weight i usually take out all essential fats. What are your goals?

Please tell me your joking? EFA's promote fat loss... If it works for you that's great and good on ya... Just another perspective to consider i guess...

[CF01]

Hey thanks, fit4ever180 I saw your critiques of some other diets, I'm glad you got to ine I appreicate it.

I'll do those changes with breakfast, well I picked casein since why is more fast-acting and I workout at 12:30 to allow for some digestion. I usually use whey, so you think whey is better there?

Also curious on days I do cardio I run the cardio for between 30-45 mins so after the cardio do I take my PWO meal bump the other meals accordinly?? On non-lifting days you recommended between 5 & 6 for the days I don't lift?

Thanks!

[fit4ever180]

Hey thanks, fit4ever180 I saw your critiques of some other diets, I'm glad you got to ine I appreicate it.

I'll do those changes with breakfast, well I picked casein since why is more fast-acting and I workout at 12:30 to allow for some digestion. I usually use whey, so you think whey is better there?

Also curious on days I do cardio I run the cardio for between 30-45 mins so after the cardio do I take my PWO meal bump the other meals accordinly?? On non-lifting days you recommended between 5 & 6 for the days I don't lift?

Thanks!

imo, casein or whey would be fine... Assuming you are getting your earlier meal sin correctly during the day, you will still have food in your stomach being digested, so having a fast or slow digesting protein (whey or casein) should not that much difference... I would do whey though if it were me... Yes, on days with cardio eat right after you're done... On non-lifting days, I would do cardio between meals 6 and 7, but again, jmo...

[CF01]

Okay Here a a re-make of my diet. Let me know what you think.

Meal 1-10:00AM Marco Breakdown Calories, Fat, Carbs, and Protein

Oatmeal 1 Cup- 300g, 10g, 54g, 20g
Whole Eggs 2- 140g, 9g, 2g, 12g
Egg Whites 6- 132g, 0g, 0g, 21.7g

Totals: 572g, 19g, 56g, 53.7g

Meal 2- 12:00am Cals, Fats, Carbs, & Protein

Tuna 1 Can- 150g, 2.5g, 0g, 32.5g
Banana 1- 105g, 0g, 27g, 0g
Organic PB 1tbsp- 105g, 8.5g, 2.5g, 4.5g
Casein- But will switch to whey when finished- 120g, 1g, 4g, 24g
Fat Free Yogurt- 90g, 0g, 16g, 6g

Totals: 570g, 12g, 49.5g, 67g

Meal 3-PWO 2:00 PM Cals, Fats, Carbs, Protein

Protein Blend 1 Scoop- 120g, 1.5g, 5g, 22g
Endurox R4 (Dextrose)- 260g, 1g, 50g, 12g
(Debating whether to Put flax or olive oil here) what you think??

Totals w/out Oil: 380g, 2.5g, 55g, 34g
Totals w/ Oil: 500g, 16.5g, 55g, 34g

Meal 4 PPWO- 3:00 PM Cals, Fats, Carbs, Protein

3/4 Whole Wheat Penne Pasta- 210g, 1.5g, 41g, 7g
1 Potato (5.3 oz)- 110g, 0g, 26g, 3g
1 Chicken Breast- 160g, 3g, 1g, 31g
Broccoli Stalk- 5.3oz 51g, .6g, 3g, 4.3g

Totals: 531g, 5.1g, 71g, 45.3g

Meal 5- 5:00 PM Cals, Fats, Carbs & Proteins

1/4 Brown Rice- 170g, 1g, 36g, 4g
85% Lean Ground Beef 5oz. 355g, 19.62g, 0g, 41.25
1 Cup Carrots- 70g, 0g, 16g, 2g

Totals: 595g,20.62g, 52g, 47.25g

Meal 6: 7:30pm Cals, Fats, carbs, & Protein

1 Container Fat Free Yogurt- 90g, 0g, 16, 6g
1 Tbsp Olive Oil- 120g, 14g, 0g, 0g
1 Chicken Breast- 160g, 3g, 1g, 31g
1 Harboiled Egg- 70g, 4g, 1g, 5g

Totals: 440g, 8g, 18g, 42g

Meal 7: 10:00PM Cals, Fats, Carbs, & Protein

Almonds 1/4 Cup- 210g, 18g, 7g, 8g
Nitro Core 24 Protein- 200g, 5g, 14g, 24g

Totals: 410, 23g, 21g, 32g

Daily Totals: 3498g, 90.22g, 322.5g, 321.25 This is w/out Olive Oil Include for meal 5
W/ Olive 3618g, 104.22 same for carbs & fats

Okay, I made some changes.... You think I'm good and don't need two tbsp at different times of olive oil?
Also I tried Cottage Cheese for the last meal, but puked I just can't stomach it I'm not a big cheese guy. Any suggestions or subsitutions for that instead? Another yogurt? I will go with whey after I finish the casein just cause I like whey better personally.

Thanks Guys!!!

[fit4ever180]

Okay Here a a re-make of my diet. Let me know what you think.

Meal 1-10:00AM Marco Breakdown Calories, Fat, Carbs, and Protein

Oatmeal 1 Cup- 300g, 10g, 54g, 20g
Whole Eggs 2- 140g, 9g, 2g, 12g
Egg Whites 6- 132g, 0g, 0g, 21.7g

Totals: 572g, 19g, 56g, 53.7g

Meal 2- 12:00am Cals, Fats, Carbs, & Protein

Tuna 1 Can- 150g, 2.5g, 0g, 32.5g
Banana 1- 105g, 0g, 27g, 0g
Organic PB 1tbsp- 105g, 8.5g, 2.5g, 4.5g
Casein- But will switch to whey when finished- 120g, 1g, 4g, 24g
Fat Free Yogurt- 90g, 0g, 16g, 6g

Totals: 570g, 12g, 49.5g, 67g

Meal 3-PWO 2:00 PM Cals, Fats, Carbs, Protein

Protein Blend 1 Scoop- 120g, 1.5g, 5g, 22g
Endurox R4 (Dextrose)- 260g, 1g, 50g, 12g
(Debating whether to Put flax or olive oil here) what you think?? No oil, you do not want to incorporate a fat source PWO

Totals w/out Oil: 380g, 2.5g, 55g, 34g
Totals w/ Oil: 500g, 16.5g, 55g, 34g

Meal 4 PPWO- 3:00 PM Cals, Fats, Carbs, Protein

3/4 Whole Wheat Penne Pasta- 210g, 1.5g, 41g, 7g
1 Potato (5.3 oz)- 110g, 0g, 26g, 3g
1 Chicken Breast- 160g, 3g, 1g, 31g
Broccoli Stalk- 5.3oz 51g, .6g, 3g, 4.3g

Totals: 531g, 5.1g, 71g, 45.3g

Meal 5- 5:00 PM Cals, Fats, Carbs & Proteins

1/4 Brown Rice- 170g, 1g, 36g, 4g
85% Lean Ground Beef 5oz. 355g, 19.62g, 0g, 41.25
1 Cup Carrots- 70g, 0g, 16g, 2g

Totals: 595g,20.62g, 52g, 47.25g

Meal 6: 7:30pm Cals, Fats, carbs, & Protein

1 Container Fat Free Yogurt- 90g, 0g, 16, 6g
1 Tbsp Olive Oil- 120g, 14g, 0g, 0g
1 Chicken Breast- 160g, 3g, 1g, 31g
1 Harboiled Egg- 70g, 4g, 1g, 5g

Totals: 440g, 8g, 18g, 42g your fat total should be 21g not 8g

Meal 7: 10:00PM Cals, Fats, Carbs, & Protein

Almonds 1/4 Cup- 210g, 18g, 7g, 8g
Nitro Core 24 Protein- 200g, 5g, 14g, 24g add in 1.5 scoops of
Casein-180g, 1.5g, 6g, 36g would be the new macros for that or 1 scoop and bump almonds to 3/8 cup or 1 scoop and 1 tbs. olive oil

Totals: 410, 23g, 21g, 32g

Daily Totals: 3498g, 90.22g, 322.5g, 321.25 This is w/out Olive Oil Include for meal 5
W/ Olive 3618g, 104.22 same for carbs & fats

Okay, I made some changes.... You think I'm good and don't need two tbsp at different times of olive oil?
Also I tried Cottage Cheese for the last meal, but puked I just can't stomach it I'm not a big cheese guy. Any suggestions or subsitutions for that instead? Another yogurt? I will go with whey after I finish the casein just cause I like whey better personally.

Thanks Guys!!!

The casein powder will work as your substitute for cottage cheese...

[CF01]

In the nitro core there is casein so mix the two still? Thanks again, I started the diet on Monday, each day adjusting the diet, so tomorrow should be almost the finally diet. I'll keep you posted. Thanks!

[M302_Imola]

Also I tried Cottage Cheese for the last meal, but puked I just can't stomach it I'm not a big cheese guy. Any suggestions or subsitutions for that instead?

I know what you mean...I hate the texture of cottage cheese and really the only type of cheese I can tolerate is mozzarella. I found away around the nasty texture of cottage cheese, you should give this a shot: 1/2 cup or 1 cup fat free cottage cheese, 1 scoop of casein protein powder (casein is optimal but you can get away with whey), 1 or 2 table spoons of natural peanut butter, 1/2-1 cup of water (depending on preferred thickness), and about 4 cubes of ice. Blend it all together and viola...it sounds gross but it really isn't that bad!

[CF01]

Hey on days I do just cardio do I take meal #3 my pwo after my cardio? Or just take the pwo meal and ppwo at the same time each day? Thanks.

I'll guess I can give that a try lol. We'll see how it goes.

[fit4ever180]

In the nitro core there is casein so mix the two still? Thanks again, I started the diet on Monday, each day adjusting the diet, so tomorrow should be almost the finally diet. I'll keep you posted. Thanks!

The bulk of protein 24hr powders are still whey, so yes it would be optimal to have the additional casein (mix them)

[fit4ever180]

Hey on days I do just cardio do I take meal #3 my pwo after my cardio? Or just take the pwo meal and ppwo at the same time each day? Thanks.

I'll guess I can give that a try lol. We'll see how it goes.

On just cardio days, I like to skip the fast absorbing stuff and just go with a whole meal... This would cut your PWO cals though, so you should re-distribute them evenly among your meals so you are not deficient...

[CF01]

Hey Thanks alot, my diet is looking good and I'm excited to see the results in a month, I took my measurments for my body parts, so will re-measure in a month. I appriecate all the help.

[fit4ever180]

Hey Thanks alot, my diet is looking good and I'm excited to see the results in a month, I took my measurments for my body parts, so will re-measure in a month. I appriecate all the help.

Cool... Keep track and post those up the comparison for us in month too

[CF01]

One Month Update of the Diet.. Well so far I'm enjoying it haven't got sick of the eating the same food. I did underestimate the amount of body fat I had for sure before I began the diet though, I more near 15-16% the the 11-13% I thought I was at.

I'll compare my measurements at the beginning and now, currently this is my fourth week on the diet.

Weight: Start 180lbs, Now 184lbs
Start Now
Left Right Left Right
Arms 15 15 15 15
Thighs 23 1/2 24 24 24
Calves 14 1/2 14 1/4 14 1/2 14 1/2
Waist 35 34 1/2
Stomach 34 1/4 33 3/4
CHest 41 42

As you can see alot of the measurements are the same the waist and stomach are good, like I said I've been hitting the stairmaster 5 days for 40mins and I can see a difference, I look much harder then four weeks ago. Does it seem like I'm progressing?? Thanks guys!

[fit4ever180]

looks pretty good man... you're 4 lbs. heavier, but have smaller measurements in the areas where primary fat storage... keep it up!

[CF01]

Thanks Man!! I'll posted up again in a month, my strength is threw the roof too, I really underestimated the importance of diet. I look forward to the gym each day now.

[CF01]

Two Month Update of the Diet.. I am starting to notice more of a difference in my stomach in particular.

Here are my measurements for two months on the diet.
Weight: Start: 180lbs, 1st Month:184lbs, 2nd Month: 185.6lbs

Forearms: Left: 12 1/4
Right: 12
Arms: Left: 15 1/4
Right: 15 1/4
Thighs: Left: 24
Right: 24
Calves: Left 14 1/4
right: 14 1/4
Waist: 33 3/4
Stomach: 34 3/4
Chest: 43

Little confused... lost some mass around my calves, and thighs are still the same even though my squat has increased by leaps and bounds. Although my stomach got slimmer and chest is bigger. I do see a difference though, also my wait hasn't increased much only by a 1.6 lbs. Is that cause for concern? Like I said I'm doing cardio 5 days a week for 40 mins with a 5 mins cool down each time I burn about 505 cals. My heart rate range stays between 127-137. So it is low-intenstity.

By the way, the only mistake I made was I oringially weight myself with sneakers on, so my orginal starting weight would be 177, 1st month 180, and this month 182.6.

Thanks! Meals I'm still taking as normally. How does this 2nd month look?

[heenakshi]

I am looking for a good diet plan. I have heard about Atkins and Suzanne Somers diet. But I don’t have any ideas about these two. What is the difference between the two diets? I feel like the Atkins diet and the Suzanne Somers Diet are a lot alike. I want to know anyone’s comments on this. Does anyone know which one is better or have any advice?
______________
Exclusive Drug Rehab

[FallenWyvern]

Congrats!

Also thanks for posting something that could be worked with.

[CF01]

heenakshi, why are you commenting that on this thread???

Anyway what do you guys think about month two of the diet?

[fit4ever180]

For me, it took my legs longer to notice a difference... You have to consider that your legs, ass, and lower back will be the last places to lose the fat. Your gains will slow down after the first initial month, but they will continue, plus you are trimming down and getting stronger, so just give it time... Sounds like you're doing very well so far

[CF01]

Question, be doing some reading and besides the banana I eat I don't eat much fruit, do you think I should add some like blueberries/blackberries? Seems like all I've been reading is saying I should add them for the antioxidents to help keep nitric oxide levels high. Also what about spinach? I'm trying to get some ideas for new meals maybe to replace others.

Also do you think adding once block of dark choc. is good idea? Thanks guys.

[M302_Imola]

Question, be doing some reading and besides the banana I eat I don't eat much fruit, do you think I should add some like blueberries/blackberries? Seems like all I've been reading is saying I should add them for the antioxidents to help keep nitric oxide levels high. Also what about spinach? I'm trying to get some ideas for new meals maybe to replace others.

Also do you think adding once block of dark choc. is good idea? Thanks guys.

If you are after antioxidants then try supplementing in some green tea and cinnamon. I drink green tea (with splenda) 3 times a day and every time I have oatmeal I toss in some cinnamon. Spinach would also be a nice addition as well as with any green leafy veggies.

[CF01]

Three Month Update.... Things are going well, strength is still increasing and my body is looking way better then it used to. I'll try to post some before and after pics next month.

Measurements for Month Three:
2/1/2009 Left Right Next Measure 4/1/09
Forearms 12 1/4 12 1/5 Weight: 185.2 lbs
Arms 15 2/15 15 1/4
Thighs 24 24 1/4
Calves 14 1/2 14 1/4
Waist 33 3/4
Chest 34 1/4

My stomach continues to go down, and i notic more defintion throughout my body, i'd still say i'm higher then 10% bf just cause I'm only starting to see my upper abs but lower abs still hard to define.

My weight is up alot more. I weight myself without sneakers too and just boxers so that's a good sign.

So things are looking good... also any ideas in regards to the meals of replacements?? And still wondering about fruits? I added green tea to my diet (with splenda). On days I don't work I dont eat my pwo shake, so I wanna try to get an added 300-500 calories on non-workout days which is 4 days. Turkey? Steak? Salad? Pancakes? Waffles? Thanks guys!!

[CF01]

Bump any advice?