1st Lean Bulk - AnabolicMinds.com

1st Lean Bulk

  1. New Member
    bigbrock's Avatar
    Stats
    6'4"  239 lbs.
    Join Date
    May 2009
    Posts
    53
    Rep Power
    91

    Reputation

    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. Senior Member
    carpee's Avatar
    Stats
    5'9"  200 lbs.
    Join Date
    May 2008
    Age
    26
    Posts
    2,603
    Rep Power
    83747

    Reputation Reputation

    4pm might want more carbs. I do like the carb tapering though. Protein and fat at night
  3. New Member
    xink's Avatar
    Stats
    5'9"  179 lbs.
    Join Date
    May 2009
    Posts
    269
    Rep Power
    200

    Reputation

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

    What's total caloric breakdown?
    •   
       

  4. New Member
    DenDestroys's Avatar
    Stats
    5'10"  193 lbs.
    Join Date
    May 2009
    Posts
    220
    Rep Power
    175

    Reputation

    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. New Member
    Chucke's Avatar
    Stats
    6'1"  230 lbs.
    Join Date
    Jul 2009
    Age
    47
    Posts
    125
    Rep Power
    125

    Reputation

    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. New Member
    bigbrock's Avatar
    Stats
    6'4"  239 lbs.
    Join Date
    May 2009
    Posts
    53
    Rep Power
    91

    Reputation

    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. Senior Member
    carpee's Avatar
    Stats
    5'9"  200 lbs.
    Join Date
    May 2008
    Age
    26
    Posts
    2,603
    Rep Power
    83747

    Reputation Reputation

    nuts, olive oil, peanut butter
  8. New Member
    bigbrock's Avatar
    Stats
    6'4"  239 lbs.
    Join Date
    May 2009
    Posts
    53
    Rep Power
    91

    Reputation

    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?
  •   

      
     

Similar Forum Threads

  1. lean bulk
    By classic27 in forum Natural Bodybuilding
    Replies: 32
    Last Post: 01-02-2013, 11:01 PM
  2. Sd lean bulk....
    By Machwon1 in forum Bulking
    Replies: 21
    Last Post: 05-20-2011, 02:39 AM
  3. Help with lean bulk
    By Davidlee in forum Bulking
    Replies: 17
    Last Post: 08-13-2009, 03:16 PM
  4. lean bulk
    By classic27 in forum Bulking
    Replies: 2
    Last Post: 06-29-2009, 04:52 PM
  5. Oatmeal meatloaf (lean Bulk/Bulk)
    By sundevil04 in forum Recipes
    Replies: 3
    Last Post: 08-04-2008, 10:15 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
Log in
Log in