New Diet For First Cycle (lean bulk).... INPUT NEEDED!!!

[Sauced_Up]

So I calculated my BMR = 2060
Then using very Active = BMR X 1.725 I got
Total calorie needs = 3552


This is my new proposed diet, please critic!!!


Meal 1:
8 Egg Whites
1 Scoop Of Whey Protein
1 cup oatmeal
1/2 cup fat free cottage cheese
70g protein / 54g carbs / 5g fat


Meal 2:
2 Cans of Tuna
1 Tbsp Fat free Mayonnaise
1/2 cup grean beans
1/2 cup Brown Rice
80g protein / 32g carbs / 10g Fat


Meal 3:
Chicken Breast
1.5 cup Brown Rice
55g protein / 64g carbs / 3g Fat


Meal 4:
Lean Ground turkey
1/2 cup grean beans
45g protein / 10g carbs / 16g fat


Meal 5: PWO Nutrition
2 Scoops Cytogainer
1 Scoops Whey Protein
2 Tbsp Natural Peanut Butter
60g protein / 47g carbs / 18g fat


Meal 6: PPWO
Chicken Breast
½ cup Brown Rice
50g protein / 22g carbs / 2g fat


Meal 7:
Can of tuna
1 Tbsp Fat free Mayonnaise
40g protein / 0g carbs / 5g fat


Meal 8: Before Bed
1.5 cups fat free cottage cheese
1 Scoops of Whey Protein
2 Tbsp Natural Peanut Butter
70g protein / 22g carbs / 16g Fat


APPROX TOTAL CARBS: 251 G – 1004 calories
APPROX TOTAL PROTEIN: 470 G – 1880 calories
APPROX TOTAL FAT: 75 G – 675 calories

Total cal: 3559



This will be my starting diet and as I put on more mass, I will increase servings accordingly....

Also I will substitute sometimes chicken breast with lean ground beef and same goes for the lean ground turkey. Plus I will switch the brown rice for sweet potatos once in a while. Doing this will help me from getting bored and cheating horribly (I will allow cheat meals once in a while)

[FireGuy]

Too much protein, too little carbs for what you are trying to to accomplish.

[Sauced_Up]

Too much protein, too little carbs for what you are trying to to accomplish.

Protein:
So should I drop the whey from my first meal and 1 of the cans of tuna???

Carbs:
Should I add in a extra 1/2 cup or 1 cup of brown rice to meal 2?
maybe throw in a banana also into my PWO meal???

[FireGuy]

I would shoot for an average of 40g per meal. At 8 meals that would put you at 320 which is plenty for a lean bulk.

[Sauced_Up]

So something more along the lines of this:


Meal 1:
8 Egg Whites
1 cup oatmeal
1/2 cup fat free cottage cheese
46g protein / 54g carbs / 5g fat


Meal 2:
1 Can of Tuna
1 Tbsp Fat free Mayonnaise
1/2 cup grean beans
1.5 cup Brown Rice
40g protein / 74g carbs / 5g Fat


Meal 3:
Chicken Breast
1.5 cup Brown Rice
55g protein / 64g carbs / 3g Fat


Meal 4:
Lean Ground turkey
1 large sweet potato
1/2 cup grean beans
47g protein / 47g carbs / 16g fat


Meal 5: PWO Nutrition
2 Scoops Cytogainer
1 Scoops Whey Protein
2 Tbsp Natural Peanut Butter
60g protein / 47g carbs / 18g fat


Meal 6: PPWO
Chicken Breast
½ cup Brown Rice
50g protein / 22g carbs / 2g fat


Meal 7:
Can of tuna
1 Tbsp Fat free Mayonnaise
40g protein / 0g carbs / 5g fat


Meal 8: Before Bed
1.5 cups fat free cottage cheese
2 Tbsp Natural Peanut Butter
46g protein / 22g carbs / 16g Fat



Total carbs = 330 G
Total protein = 384 G
Total fat = 70 G

Total cal: 3486



^^^^^^^^^^^^^^^^^^^^^^^
I dropped out 2 of the whey shakes(1st & last meal) and I added an extra 1 cup brown rice and 1 large sweet potato

Is this a stronger bulking diet then before????
any alterations or suggestions???

[FireGuy]

Not sure how that affected the macros but it looks much better to me. Run it for awhile and make adjustments as needed.

[Sauced_Up]

Not sure how that affected the macros but it looks much better to me. Run it for awhile and make adjustments as needed.

Edited post with macros.... look good??

[FireGuy]

I think you could still add in some carbs and lose some protein but run it as is for now and see how it works.

[Sauced_Up]

Thanks alot bro,
Cant wait to finish dieting and get to start this bulk. Hopefully this diet will help alot with good lean gains with minimal fat. Trying to stay under 12%, pref 10% so we will see!

[supragasm]

for clean lean bulking, Ive learned dairy is not the best thing to eat
So you may want to ditch the cottage cheese, replace it with something else

I personally like 4oz Lean ground beef before bed, with spinach(handful), and 2 tbsp of almond butter

and Mayonnaise, eww, lol

also where are your EFA's? you need some Fish Oil in there to get them

eating that much chicken and brown rice a day would burn me out quick, I eat 7 meals a day, using a different lean protein source each time, and whey for my 2 shakes

[Sauced_Up]

for clean lean bulking, Ive learned dairy is not the best thing to eat
So you may want to ditch the cottage cheese, replace it with something else

I personally like 4oz Lean ground beef before bed, with spinach(handful), and 2 tbsp of almond butter

and Mayonnaise, eww, lol

also where are your EFA's? you need some Fish Oil in there to get them

eating that much chicken and brown rice a day would burn me out quick, I eat 7 meals a day, using a different lean protein source each time, and whey for my 2 shakes

I love cottage cheese and its a good source of slow digesting protiens, did I forget to say I love that sh*t!!!!!

Its fat free mayo so its not that bad, I hate tuna and mayo is the only thing that mixed with can lead me to even touching it.

I take fish oil pills daily

In my first post I said that the chicken breast with be substituted with lean ground turkey or beef, since yea I dont want to get bored of the same meal every day.

[supragasm]

lol, I love cottage cheese too man,lol, but I stay clear of it for a clean 'lean' bulk
my goal is 230-235lbs, 6-7% body fat, I am 6'0 1/2

I am bulking now for 12 weeks, I am on my 2nd week, gained 6lbs so far, monitoring body fat % weekly,and body part measurements

Yeah i like tuna, but its so hard to choke down without something added,lol

[Sauced_Up]

lol, I love cottage cheese too man,lol, but I stay clear of it for a clean 'lean' bulk
my goal is 230-235lbs, 6-7% body fat, I am 6'0 1/2

I am bulking now for 12 weeks, I am on my 2nd week, gained 6lbs so far, monitoring body fat % weekly,and body part measurements

Yeah i like tuna, but its so hard to choke down without something added,lol

your telling me, i feel like throwing up unless theres something added. I used to be able to eat it plain but after 3 years of doin that I cant take it anymore. So fat free mayo helps get the job done

[Sauced_Up]

I think you could still add in some carbs and lose some protein but run it as is for now and see how it works.

Fireguy do you think I should throw in maybe about 20-30grams of carbs from oatmeal into my PWO meal then???

[supragasm]

sauced up,
who is that guy in your avatar?

[Sauced_Up]

sauced up,
who is that guy in your avatar?

Anthony Presciano
Hes a fitness model and he works for BSN

AMAZING physique, thats the body type im trying to reach so hes kinda my idol

[Orlando Rocket]

lol, I love cottage cheese too man,lol, but I stay clear of it for a clean 'lean' bulk
my goal is 230-235lbs, 6-7% body fat, I am 6'0 1/2

I am bulking now for 12 weeks, I am on my 2nd week, gained 6lbs so far, monitoring body fat % weekly,and body part measurements

Yeah i like tuna, but its so hard to choke down without something added,lol

I'm totally burnt out on tuna also, when I do eat it though, which is rare nowadays, I'll sprinkle this seasoning on it that's called "Kernel Season's" (that's the brand), I like the Parmesan & Garlic flavor on tuna but the White Cheddar is good too, it only has 2 calories per serving. You should be able to get it at your local grocery or Walmart for a few dollars, it'll be in the popcorn section.