R
relentless90
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Hey guys i am starting a lean bulk , max strength workout . i am 22 6 2 and 235 around 12ish percent BF . I workout on a three day spit consisting of olympic powerlifts bench squat clean so on . With tuesday and thursday are agility days and pylo days . I do cardio low intensity for aerobic conditioning after my lifts and on weekends, for 45 mins and high intensity sprints on agility days. I am looking to put on 15-20 lbs keeping in mind i am running a pplex-sdrol cycle also.. while increasing lifts and maintaining BF.
Diet needs some help ..
Diet now
meal 1
1 cup oats
9 egg whites
Pre Workout
1 cup oats / or 1 cup B rice
8oz chicken breast
veggies
PW shake
60g carb
25pro
Meal 3
1 cup B rice / 1 cup oats
8 oz chicken
veggies
Meal 4
8 oz burger or cut of beef with around 30gs of fat from beef
3tbs flax seeds
veggies
Meal 5
Tuna 1 cup about 50g pro
2tbs coconut oil
Meal 6
Same as meal 4 or 5
comes out to about 3500 4000 calories for maintenance
For my cycle any recomenddations ? during cycle i was going to increase calories to around 4500 5000 . Increase carbs ? protein ? Need Some help gaining the weight and staying lean
Diet needs some help ..
Diet now
meal 1
1 cup oats
9 egg whites
Pre Workout
1 cup oats / or 1 cup B rice
8oz chicken breast
veggies
PW shake
60g carb
25pro
Meal 3
1 cup B rice / 1 cup oats
8 oz chicken
veggies
Meal 4
8 oz burger or cut of beef with around 30gs of fat from beef
3tbs flax seeds
veggies
Meal 5
Tuna 1 cup about 50g pro
2tbs coconut oil
Meal 6
Same as meal 4 or 5
comes out to about 3500 4000 calories for maintenance
For my cycle any recomenddations ? during cycle i was going to increase calories to around 4500 5000 . Increase carbs ? protein ? Need Some help gaining the weight and staying lean