Alrite gbrice!! New lean bulk

[tembe]

hey fellas

using Ronnie Rowlands Reload Diet structure I have made my diet for the next 5 week reload. I will be running a lean bulk. As such I am aiming for 2 grams of protein per bodyweight.

MY TDEE - 3182

I will be running 2 diets, one on training days and one on rest days and I will post them both up. Aiming for 500 calorie surplus.

TRAINING DAYS (MON, WED, THURS, SAT)

Meal 1 - PROTEIN/CARB/FAT

70 grams WPI
160g oats
1 tbsn honey and blueberries
1 tbsn flax seed oil

Pro/Carb/Fat = 69/116/14

Meal 2 - PROTEIN/FAT

128 grams of tuna
30 grams WPI

Pro/Carb/Fat = 55/0/16

Meal 3 - PROTEIN/CARB (PREWORKOUT)

225g kangaroo steak
260g sweet potato
1 cup spinach
40g Waxy Maize

Pro/Carb/Fat = 57/93/0


Meal 4 - PROTEIN/CARB (POSTWORKOUT)

70g WPI
100g Waxy Maize

Pro/Carb/Fat = 56/100/0

Meal 5 - PROTEIN/CARB

180g Roasted Turkey Breast
355g baked sweet potato
1 cup spinach

Pro/Carb/Fat = 52/73/0

Meal 6 - PROTEIN/FAT

170g Chicken Breast
3 whole eggs

Pro/Carb/Fat = 64/0/21

Meal 7 - PROTEIN/FAT

60g Casein
1.5 tbsn natural peanut butter

Pro/Carb/Fat = 48/0/14

TOTALS - CARB 381.75
PRO 401.3
FAT 65

= TOTAL CALORIES 3717 = 535 SURPLUS



REST DAYS (TUES, FRI, SUN)


Meal 1 - PROTEIN/CARB/FAT

70 grams WPI
180g oats
1 tbsn honey and blueberries
1.5 tbsn natural peanut butter


Pro/Carb/Fat = 78/128/14

Meal 2 - PROTEIN/FAT

128 grams of tuna
30 grams WPI

Pro/Carb/Fat = 55/0/16

Meal 3 - PROTEIN/CARB

225g kangaroo steak
260g sweet potato
Quinoa flakes mixed with 20g WPI
1 cup spinach


Pro/Carb/Fat = 73.2/103/0


Meal 4 - PROTEIN/FAT

60g WPI
2 tbsn natural peanut butter


Pro/Carb/Fat = 48/10/18

Meal 5 - PROTEIN/CARB

180g Roasted Turkey Breast
355g baked sweet potato
60g Oats with Cinnamon
1 cup spinach

Pro/Carb/Fat = 52/108.75/0

Meal 6 - PROTEIN/FAT

150g Chicken Breast
3 whole eggs

Pro/Carb/Fat = 58/0/21

Meal 7 - PROTEIN

60g Casein


Pro/Carb/Fat = 48/0/0

TOTALS - CARB 339.75
PRO 408.3
FAT 69

= TOTAL CALORIES 3613 = 431 SURPLUS





WHAT DO YOU GUYS THINK!!!

[First6]

i dont have all the knowledge yet to comment on your diet. sorry.
But I will say... you putting GB's name in the TITLE of your thread is bound to go straight to his head!! Now you've done it!

[gbrice75]

hey fellas

using Ronnie Rowlands Reload Diet structure I have made my diet for the next 5 week reload. I will be running a lean bulk. As such I am aiming for 2 grams of protein per bodyweight.

MY TDEE - 3182

I will be running 2 diets, one on training days and one on rest days and I will post them both up. Aiming for 500 calorie surplus.

500 surplus even on rest days? Not disputing it, just clarifying

TRAINING DAYS (MON, WED, THURS, SAT)

Meal 1 - PROTEIN/CARB/FAT

70 grams WPI
160g oats
1 tbsn honey and blueberries
1 tbsn flax seed oil

Pro/Carb/Fat = 69/116/14

Meal 2 - PROTEIN/FAT

128 grams of tuna
30 grams WPI

Pro/Carb/Fat = 55/0/16

[B]Where's the fat coming from, is the tuna in olive oil? You already know my feelings on relying on WPI - i'd just say eat more tuna in this meal. Also i'd rather see a complex carb this early in the day vs. fat, but you know what you're doing/B]

Meal 3 - PROTEIN/CARB (PREWORKOUT)

225g kangaroo steak
260g sweet potato
1 cup spinach
40g Waxy Maize

Pro/Carb/Fat = 57/93/0

Nice! Maybe a bit carb heavy, but you'll work it off


Meal 4 - PROTEIN/CARB (POSTWORKOUT)

70g WPI
100g Waxy Maize

Pro/Carb/Fat = 56/100/0

Meal 5 - PROTEIN/CARB

180g Roasted Turkey Breast
355g baked sweet potato
1 cup spinach

Pro/Carb/Fat = 52/73/0

Great!

Meal 6 - PROTEIN/FAT

170g Chicken Breast
3 whole eggs

Pro/Carb/Fat = 64/0/21

Meal 7 - PROTEIN/FAT

Love this meal, used to do a similar one. More veggies here

60g Casein
1.5 tbsn natural peanut butter

Pro/Carb/Fat = 48/0/14

LoL you know that shit is gonna be 2tbsp, who you kidding?

TOTALS - CARB 381.75
PRO 401.3
FAT 65

= TOTAL CALORIES 3717 = 535 SURPLUS



REST DAYS (TUES, FRI, SUN)


Meal 1 - PROTEIN/CARB/FAT

70 grams WPI
180g oats
1 tbsn honey and blueberries
1.5 tbsn natural peanut butter


Pro/Carb/Fat = 78/128/14

I would drop the PB, not a huge deal though

Meal 2 - PROTEIN/FAT

128 grams of tuna
30 grams WPI

Pro/Carb/Fat = 55/0/16

Same critique aas this meal in the first diet

Meal 3 - PROTEIN/CARB

225g kangaroo steak
260g sweet potato
Quinoa flakes mixed with 20g WPI
1 cup spinach


Pro/Carb/Fat = 73.2/103/0

Don't need the WPI, but it won't hurt. Lot of protein in one sitting though


Meal 4 - PROTEIN/FAT

60g WPI
2 tbsn natural peanut butter


Pro/Carb/Fat = 48/10/18

You know better then this!

Meal 5 - PROTEIN/CARB

180g Roasted Turkey Breast
355g baked sweet potato
60g Oats with Cinnamon
1 cup spinach

Pro/Carb/Fat = 52/108.75/0

Meal 6 - PROTEIN/FAT

Wow man, that's ALOT of carbs. You can probably drop the oats, but I understand you need to get your cals in

150g Chicken Breast
3 whole eggs

Pro/Carb/Fat = 58/0/21

Meal 7 - PROTEIN

60g Casein


Pro/Carb/Fat = 48/0/0

Remove the PB from meal 1 and use it here instead, to further slow protein absorption

TOTALS - CARB 339.75
PRO 408.3
FAT 69

= TOTAL CALORIES 3613 = 431 SURPLUS





WHAT DO YOU GUYS THINK!!!

My comments in bold. Definitely not a bad diet, but I think it can be fine tuned just a bit

[gbrice75]

i dont have all the knowledge yet to comment on your diet. sorry.
But I will say... you putting GB's name in the TITLE of your thread is bound to go straight to his head!! Now you've done it!

LoL, NEVER THAT!!!

[tembe]

My comments in bold. Definitely not a bad diet, but I think it can be fine tuned just a bit

i like you comments thanks gbrice...

my answers to your bolds are as follows:

1) also running a surplus on rest days as it is a lean bulk diet...at that rate im running a 3500 calorie surplus for the week. so 1 pound really. why do you think i should drop calories on rest days?

2) yes i know your feelings..its just that tuna can get costly if im eating that much of it really..ill try and add a more complex protein however, maybe mix tuna with turkey or something.

3) hahahah we all know it will jump to 2 tbsns...gotta love PB

4) I have dropped the PB from meal 1 and added to meal 7...makes alot more sense dunno how i didnt see that

5) Meal 5 on rest day - i know lots of carbs but yes i need to fill up the calories and its my last carb meal of the day at around 5pm so i thought that it would fill up glycogen stores and my body will use them throughout the night as it is still only around 5pm...

aweosme comments...let me know what you think...

its just hard to keep calories that high, especially carbs in the rest day as im only eating 3 carb sittings

[gbrice75]

i like you comments thanks gbrice...

my answers to your bolds are as follows:

1) also running a surplus on rest days as it is a lean bulk diet...at that rate im running a 3500 calorie surplus for the week. so 1 pound really. why do you think i should drop calories on rest days?

I don't. Like I said, I wasn't disputing it, just wanted clarification on your intentions

2) yes i know your feelings..its just that tuna can get costly if im eating that much of it really..ill try and add a more complex protein however, maybe mix tuna with turkey or something.

I hear you, it's not the worst thing in the world to supp with powder provided you're getting enough from whole foods (which you are), but I wouldn't recommend WPI other than first thing (and PWO obviously). It's too fast acting... go for casein or some kind of protein blend (myofusion is WPI, WPC, Egg Albumum, and Milk Protein Isolates

3) hahahah we all know it will jump to 2 tbsns...gotta love PB

LoL, Twist made me drop PB all together. It was a smart move though, WAY too easy to overeat. When I go back to purposely adding fats into my diet, i'll do fish oils or EVOO instead of PB - NOBODY'S gonna OD on that nasty $hit!

4) I have dropped the PB from meal 1 and added to meal 7...makes alot more sense dunno how i didnt see that

5) Meal 5 on rest day - i know lots of carbs but yes i need to fill up the calories and its my last carb meal of the day at around 5pm so i thought that it would fill up glycogen stores and my body will use them throughout the night as it is still only around 5pm...

Understood. If you notice bodyfat increase (beyond what you can expect), this would be the first meal I look at changing

aweosme comments...let me know what you think...

its just hard to keep calories that high, especially carbs in the rest day as im only eating 3 carb sittings

More comments in bold.

[tembe]

ah of course

why didnt i think of just putting in casein there....thank you for that brice...

yes im not liking the look of meal 5 as well brice..but what do you recommend to increase calories then...because without the oats im down another 130 claories or so...where do you think i could make it up on the rest day then?

[gbrice75]

ah of course

why didnt i think of just putting in casein there....thank you for that brice...

yes im not liking the look of meal 5 as well brice..but what do you recommend to increase calories then...because without the oats im down another 130 claories or so...where do you think i could make it up on the rest day then?

Keep it as is for now, but if you're putting on bodyfat more than you think you should be, you'll want to reduce calories anyway so losing the oats to start with will be a non-issue. You won't need to make up those cals.

[tembe]

gbrice the fats in the tuna come from the olive oil yes...do you think thats fine? or should i change it?

also i dropped those oats ..better safe then sorry

[gbrice75]

Yea, I love it actually - it's the only way I can eat tuna without mixing it with mayo. However, like I said earlier I would prefer carbs in a meal that early in the day, but that's just me.

[tembe]

yeh the order of that diet does change alot..because some days i cannot get into the gym till later at night around 6pm..so in that case i would have more of the pro/fat meals earlier and vice versa...depends alot on the day...but the diet is very flexible based on time of my workouts if u kno wat i mean

[gbrice75]

Sound good bro, I know that you know what you're doing. It's evident in your avy! =)

[tembe]

thanks brother

only concern is im worried my protein is too high..however ronnie rowland and quite alot of the senior guys all state that you should eat 2g/protein during a reload/bulk then reduce it as you reduce the gear.

so i think it should be ok

only one way to find out hey haha

[gbrice75]

I know we addressed this already via PM, but just for reference - it's always protein/lb of LEAN bodyweight. We don't count sedentary weight, like bodyfat.