**lean bulk**

[baseline_9]

Posting this here more 4 my own reference

however feel free to critique

174.6 lb 05.05.10
BF TBA
TDEE TBA
5'8"

goals to gain lean mass

Diet

07.15 5g BCAA's, 5g Creatine (None Training Days), Multivitamin, 1g Glucosamine 250ml Grape Juce

07.30 6 medium eggs, 2 x Wholemeal Bread

10.30 8oz Chicken Breast, 1 cup rice

13.30 8oz Chicken Breast, 1 cup rice

16.30 8oz Chicken Breast, 1 cup rice, banana

During Training 5g BCAA's

19.30 50g Whey, 500ml Semi Skimmed Milk, 5g Creatine (Training Days), Medium Apple (Training Days)

20.30 8oz Flank Steak, Large Baked Potatoe

22.00 250ml Low fat Cottage Cheese, 1 Tspn Splenda, 0.25 cup of Blueberries, 1g Glucosamine, ZMA if I have it.


I will be looking at adding Brocoli or Green Beans to as many meals as possible.

cals aprox 3200 carbs 325g, protein 310g, fat 72g


Training

Mon - Legs Abs

Squat 5 sets
Leg Press or Hack Squat 5 sets
Leg Curls 3 sets
Leg Extensions 3 sets

Hanging Leg Raises 4 sets
Crunches 4 sets


Tue - Delts Triceps Calves

Barbell Press 5 Sets
Side Laterals 4 Sets
Rear Laterals 3 Sets

Tricep Pushdowns 5 Sets
Scull Crushers or Overhead Extension 4 Sets

Seated calf Raise 4 Sets
Standing Calf Raise 4 Sets


Thu - Back Traps Abs

Deadlift 5 sets
Barbell Row 5 sets
Close Grip Pulldown 4 sets
Cable Row or Machine Row or Dumbell Row 3 Sets

Barbell Shrugs 5 Sets

Lying Leg Raises 4 Sets
Crunches 4 Sets


Fri - Chest Biceps Calves

Incline Barbell Press 4 Sets
Flat Dumbbell Press 3 Sets
Hammer Incline Press 3 Sets

Barbell Curls 5 Sets
Machine Preacher Curls 4 Sets

Standing Calf Raise 4 Sets
Seated Calf Raise 4 sets


I normally do around 20 mins of low intensity CV training post workout


Sleep

8 Hrs of Sleep per night
8-10 Hrs 2-3 times per week


Progress

Aiming to gain slowly, 2 Lb per month maximum.
Will allow one week to stableise weight before trusting weight increase due to water gains etc.


05.05.10 - 174.6

[gbrice75]

How about some macros bro?

[baseline_9]

To be honest I cant be bothered to write thm all in for each food type. I have added them up at the bottom, underneath the diet, total for the day.

Carbs may be slightly higher tho with fruit juce.

[gbrice75]

To be honest I cant be bothered to write thm all in for each food type. I have added them up at the bottom, underneath the diet, total for the day.

Carbs may be slightly higher tho with fruit juce.

No offense, not trying to be a d**k, but if you can't be bothered writing them all in so people can see what they are on a meal by meal basis, I doubt anybody's going to 'be bothered' with helping you.

Again, not trying to argue - just trying to facilitate getting you the help you are asking for.

[baseline_9]

If u actually read my thread u would see that im not asking for any advise.

[gbrice75]

If u actually read my thread u would see that im not asking for any advise.

My bad bro, u wake up with your panties in a bunch today?

[baseline_9]

Like I said in the original post, this is here for my own reference, as a record.

Feel free to critique if you can see somthing completly wronge, but dont nit pick over macros in each meal. If you have good nutrition knowlege (which im sure you probably do) you can easily estimate what the macros are for each meal anyway.

You can clearly see how much of what food type I am eating, macros for the day are what really matter anyway.

[gbrice75]

LoL, I didn't think I was nit picking. Anyway, good luck my man!

[binsser]

most would say drop the milk but looks quit good u sure thats the right amount of calories for all of it bud dosent seem like enough food???

[FireGuy]

Other than the fruit juice it looks very well planned out to me. I would add in some cardio on my days off from lifting. At those calories you listed it will not impede muscle growth and will help keep unwanted fat off. I would also keep the creatine in on off days, maybe drop to 5g but no need to drop it.

[baseline_9]

Other than the fruit juice it looks very well planned out to me. I would add in some cardio on my days off from lifting. At those calories you listed it will not impede muscle growth and will help keep unwanted fat off. I would also keep the creatine in on off days, maybe drop to 5g but no need to drop it.

ThAnks for ur input.

Not sure how it reads but i do have 5g creatine every day. Training days its PWO no training days its in the morning.

The only reason i have added the juce is after seeing a vid where jay cutler talks about some of the benefits, vitamins etc.. I have no problem droping it if thats what u reccomend. I dnt like it anyway.

Im doin 20 mins CV pwo 4 x a week ATM but that may soon be changin anyway. i mite look at doing it on off days. U recan i shud do empty stomach morning cv or durring day? If my goals were weight loss i would say the first but im not sure as im trying to gain.

If i were 2 do morning cv i wud have 10g BCAA's b4.

[baseline_9]

Other than the fruit juice it looks very well planned out to me. I would add in some cardio on my days off from lifting. At those calories you listed it will not impede muscle growth and will help keep unwanted fat off. I would also keep the creatine in on off days, maybe drop to 5g but no need to drop it.

ThAnks for ur input.

Not sure how it reads but i do have 5g creatine every day. Training days its PWO no training days its in the morning.

The only reason i have added the juce is after seeing a vid where jay cutler talks about some of the benefits, vitamins etc.. I have no problem droping it if thats what u reccomend. I dnt like it anyway.

Im doin 20 mins CV pwo 4 x a week ATM but that may soon be changin anyway. i mite look at doing it on off days. U recan i shud do empty stomach morning cv or durring day? If my goals were weight loss i would say the first but im not sure as im trying to gain.

If i were 2 do morning cv i wud have 10g BCAA's b4.