My Lean Muscle Diet

[aestheticmind]

I am about to start my 12 week Test E, Masteron, and Winny cycle so I know I am going to have to start eating more. I already eat really clean, but I will be eating more to try to pack on some hard muscle.



7AM - EMPTY STOMACH CARDIO

8AM
5 Egg Whites - 1/2 Cup Oats
80 - 20 - 0 / 150 - 5 - 3

11AM
Whey Protein Shake
180 - 36 - 1.5

1PM
Tilapia and Veggies
128 - 26 - 3 / 40 - 2 - 0

4PM
Whey Protein Shake
180 - 36 - 1.5

6PM - PRE WORKOUT
1/2 cup oats - almonds
150 - 5 - 3 / 162 - 6 - 14

7PM - POST WORKOUT
Whey Protein Shake with Banana and Berries
440 - 50 - 2

830PM
Chicken Breast and Veggies
210 - 54 - 6 / 40 - 2 - 0

CAL - 1760
PRO - 242
FAT - 34


Appreciate any feedback or tweaks!

[eatrainrest]

do me a fav calculate your bmr...

IF YOU KNOW YOUR BODY FAT AND HOW MANY CALORIES YOU BURN DURING A WORKOUT THIS IS THE MORE EFFECTIVE WAY TO CALCULATE...if not wait for jammy or phate to supply the other method

BMR "BASIC METABOLIC RATE"


daily caloric output at rest= (BMR) = lean body weight (lbs) x 13 for men and lean body weight (lbs) x 10.5 for women.

WEIGHT GAIN-
DAILY CALORIC REQUIREMENT= (BMR + ACTIVITY) +500/750 CAL DAILY

WEIGHT LOSS-
DAILY CALORIC REQUIREMENT=(BMR + ACTIVITY) -500/750 CAL DAILY

MAINTENANCE-
BMR + ACTIVITY

NOW, IN ORDER TO FIND YOUR LEAN WEIGHT

WEIGHT X BF% = FAT WEIGHT
SUBTRACT THE RESULTING FAT WEIGHT FROM THE TOTAL WEIGHT AND YOU WILL HAVE ARRIVED AT THE LEAN WEIGHT

WEIGHT-FAT WEIGHT= LEAN WEIGHT

now, take your BMR AND ADD the calories burned in your activity/workout to compensate and that is your maintenance level, to gain/lose/maintain folow the formula

[eatrainrest]

And how many cals are you eating as of now? That is way too low unless your 5'0 100lbs.. Calculate bmr and well see where you should be eating at

[aestheticmind]

I don't know my exact BF% but based on pic comparisons I would say I am around 12%.

I weigh 195 lb @ 6'3"

so my BMR is around 2230

[aestheticmind]

And how many cals are you eating as of now?

I am really only eating around 12-1400 cals right now... I try to eat more, but I get super full easily so I am trying to eat more small meals so I can get my caloric intake up. Even now though I feel bloated and heavy all day.

[Polska]

I can tell you straight away 1400 calories is too low for your weight. You will decrease your metabolic rate this way and your LBM will decrease over time. You will lose fat as well but you will lose plenty of muscle mass. Forget building lean muscle with this diet. And the worse thing is that once you start eating the proper amount of calories (for your previous BMR) you will gain adipose like no tomorrow as your body tries to deal with all the excess.

[eatrainrest]

definately an endomorph metabolism i dno how you can maintain 195 eating liek a mouse.. well your body has adapted to eating at 12-1400 calories a day so sparking it up to 2200+ will have you gain rapid fat loss.. have you watched the sticky videos onf milos? if you havent its a must then come back so we can talk

[eatrainrest]

damn polska beat me to it haha... havent seen you in the diet forum we could use some more

[aestheticmind]

have you watched the sticky videos onf milos? if you havent its a must then come back so we can talk

I watched the first 3 last night... tonight i will do the other 3.

I have all of the protein (1.5g per lb) plenty of carbs and fats, so like he said, aren't calories just a number?

I feel like I am eating myself to death 7 times a day I have only been doing it a few weeks but it's super hard. I can't imagine eating any MORE food but are there alternatives to getting more calories?

[eatrainrest]

I watched the first 3 last night... tonight i will do the other 3.

I have all of the protein (1.5g per lb) plenty of carbs and fats, so like he said, aren't calories just a number?

I feel like I am eating myself to death 7 times a day I have only been doing it a few weeks but it's super hard. I can't imagine eating any MORE food but are there alternatives to getting more calories?

welcome, during bulk i ate your daily total for breakfeast... yes a calorie is a calorie is a calorie but there can be empty ones liek snickers bars with no nutritional value! i think you are an endomorph, given your stats, so with that being said what are your exact macros for carbs/fats? i personally dont think you should be going over 150-200 given your scenario.. but watch the vids and give exact macros in detail for every food/day

[aestheticmind]

welcome, during bulk i ate your daily total for breakfeast... everyone's different yes a calorie is a calorie is a calorie but there can be empty ones liek snickers bars with no nutritional value! i never said i was going to eat candy bars i think you are an endomorph, given your stats, so with that being said what are your exact macros for carbs/fats? i gave you fat macros, and the only carbs i am eating are oats and veggies i personally dont think you should be going over 150-200 given your scenario.. but watch the vids and give exact macros in detail for every food/day i already did that... and doesnt my endomorphic 'scenario' warrant my not eating a ton of calories? i am getting the proper protein, fat, and carbs so what's the problem? if there is one, than help me tweak my diet

i already know i am endomorphic and i have lost 70lbs eating this way, but i know i need more food and that's what this diet i have put together is trying to accomplish. if i NEED more calories, than please suggest different things i can add to my meals to get me where i need to be

[Polska]

i already know i am endomorphic and i have lost 70lbs eating this way, but i know i need more food and that's what this diet i have put together is trying to accomplish. if i NEED more calories, than please suggest different things i can add to my meals to get me where i need to be

You dont have to add different things to your meals, just eat more of the same. Just make sure it all fits within your macro ranges. For one I'd up your fat intake. ie, another 34g of fat in a day would yield you 300 additional calories. You could easily take in double the amount of fat you're taking, as long as it's spaced out properly and its all essential fat. Upping protein is another option. Yes 1.5g/lb is the minimum but that does not mean you can't take more. If you're on a lower carb diet restriction then healthy fats and extra protein are your friends.

Yes I know getting enough quality food day in day out is hard, but this is the type of game you're playing. If this shit were easy then everyone and their grandmother would be walking around with washboard abs.

[Polska]

ps - you're probably feeling like you're force feeding yourself and full all the time because your metabolism has slowed down to a crawl. If you've lost 70 lbs eating this way you have lowered your metabolic rate significantly already. the way you fix this is SLOWLY bring up calories and cut down on aerobic activity while increasing anaerobic activity. do not worry about leaning out right now. build some quality LBM which will in turn raise your metabolic rate (increase your metabolism). If you increase your lean body mass while keeping fat the same you will lose body fat % by default as your fat free mass ratio will change. By having a higher metabolic rate your body will start burning fat like a furnace to sustain its LBM and thus you will be hungry more often.

[Polska]

damn polska beat me to it haha... havent seen you in the diet forum we could use some more

Yes I should hang out here more often.

[aestheticmind]

ok i will work my way up to eating more. hopefully i don't start getting back some of the fat i worked so hard to lose...

any idea as to what my daily caloric intake should be in order to gain, not a lot of size, but a few pounds of hard, lean muscle?

appreciate the help everyone

[eatrainrest]

ok i will work my way up to eating more. hopefully i don't start getting back some of the fat i worked so hard to lose...

any idea as to what my daily caloric intake should be in order to gain, not a lot of size, but a few pounds of hard, lean muscle?

appreciate the help everyone

didnt you read the BMR info i sent? it tells you exactly how to calculate that... iadd 300-500 calories to WHAT YOU ARE EATING NOW, NOT YOUR BMR, if you want to gain and subtract if you want to lose.