1st Lean Bulk

  1. 1st Lean Bulk


    This is my first trying to clean bulk. Ive been on maint. cal. for 2 months after cutting 10%bf. Im 6'4" 240 8-10%bf. Look over this and see what you think........Thanks

    Protein/Carbs/Fat

    7:00am
    1 cup oats w/fresh strawberries
    6 whites 3 whole eggs
    1/2 grape fruit
    16oz milk
    50/60/6

    8:00am Workout

    8:45am PWO
    75gram shake w/creatine, glutamine, and BCAA
    1 bananna
    75/30/3

    11:30am
    12oz swt pot or 1 cup oatmeal or 1 cup brown rice
    8 oz chicken breast
    60/56/6

    Snack: 1 apple
    15g carb

    4:00pm
    7oz tuna w/lite mayo
    1oz almonds
    49/0/25

    8:00 pm
    8-10oz Lean Beef
    1 cup brocolli
    56-70/10/24-30

    10:30pm
    6 boiled eggs whites, 3 whole eggs
    42/0/6

    1 1/2-2 gal water a day.


  2. 4pm might want more carbs. I do like the carb tapering though. Protein and fat at night

  3. That's a lean bulk? For someone your size I would think that's close to maint, no?

    What's total caloric breakdown?
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  4. I just rounded those numbers up and you're looking at right around 2700 calories. That almost seems like a cut diet for you.

  5. We need more information to give you any useful feedback. I'm 42 years old - 6'1 - 230lbs and I'd loose weight on that diet for sure.

    At my age, height, weight and activity level I need about 3000 cal per day just to maintain.

    At your height and weight - Depending on your age and activity level - you're probably looking at close to 4000 per day plus or minus for maintenance. Understand I'm making several assumptions here...

    240-10%=216LBM

    216LBM x 2gr of prot (for bulking) = 432gr. prot. per day.

    so

    432gr x 4(cal) = 1728 calories just from protein per day.

    4000-1728 = 2272 calories to split between fat (9 cal per gr) and carbs (4 cal per gr). Some people's bodies respond well to high fat (polyunsaturated and monounsaturated - never saturated) and low carbs - some respond better to low fat and relatively high carbs.

    Hope this was at least a little helpful...

  6. Sorry i took so long to respond. I did recalculate the diet and yea it is under for a clean bulk. But 400 grams of carbs a day makes me gain fat. I climb power line poles for a living so im active. Im just sensitive to carbs I guess. How can I up my calories with out adding alot of carb calories?

  7. nuts, olive oil, peanut butter

  8. Quote Originally Posted by carpee View Post
    nuts, olivet oil, peanut butter
    Thats what I figured. Whats a general breakdown you guys use for a lean bulk? 40/40/20?
  

  
 

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