Lean Bulking Diet (Please critique)

  1. Buff Bagwell
    Buff Bagwell's Avatar

    Lean Bulking Diet (Please critique)


    Alright my stats are as follows:
    age:21
    height:6'0
    weight:195
    bf:~12%

    Alright my goals is to bulk as lean as possible...so here is the plan I have made...
    (p+c)=protein and carbs
    (p+f)=protein and fat

    Meal 1(p+c)
    4 egg whites, 1 whole egg, 1 cup oat meal
    32g protein, 53g carbs, 10g fat, 510 Cals

    Meal 2(p+c)
    2 turkey patties, 1 baked potato, 1 slice whole wheat bread
    45g protein, 41g carbs, 18g fat, 500 cals

    Meal 3(p+f)
    1 can of tuna, 1 tbsp mayo,1 slice whole wheat bread, 1 tbsp flax seed oil
    35g protein, 15g carbs, 24g fat, 440 cals

    Meal 4(p+light amountof carbs)
    1 scoop of whey, 6 oz milk, 1/2 cup oats
    39g protein, 45g carbs, 6g fat, 390 Cals

    TRAIN

    Meal 5(p+c)PWO
    2 scoops whey, 1 cup oats
    58g protein, 58 carbs, 7g fat, 520 cals

    Meal 6(p+c)
    1 Chicken breast, 2 baked potatoes
    43g protein, 52g carbs, 7g fat, 400 cals

    Meal 7(p+f)
    2 turkey patties, 1 tbsp natty peanut butter, 1 slice wheat bread
    46g protein, 18g carbs, 26g fat, 500 cals

    Meal 8(p+f)
    1 scoop whey, 1/2 cup cottage cheese, 1 tbsp falx seed oil
    37g protein, 8g carbs, 20g fat, 360 cals

    On non training days I will substitue one of the P+C meals with a P+f meal

    Totals
    Protein~335g
    Carbs~290g
    Fat~118g
    Cals~3620

    :hot:


  2. seems low on the carbs to me

  3. i would up the carbs a little say 325 and lower the protein to 300

    also use sweet potatoes instead of baked potatoes much lower GI
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  4. May I ask why the mayo, and white bread in some of those meals? I agree with Glen on the sweet potatoes, and I honestly feel you could simplify things a little and clump two meals together for a total of six daily.
  5. Buff Bagwell
    Buff Bagwell's Avatar

    I know but I cant eat tuna without at least some mayo, and the bread is whole wheat which I thought wasn't that bad.

    Also what do you guys think of the calories...?

    Oh and I will condense it into 6, because your right I think it will be alot easier to manage.

  6. Quote Originally Posted by Buff Bagwell
    I know but I cant eat tuna without at least some mayo, and the bread is whole wheat which I thought wasn't that bad.
    Switch the mayo to Vegenaise.
    Switch the whole wheat bread to multi-grain.

  7. Quote Originally Posted by Buff Bagwell
    I know but I cant eat tuna without at least some mayo, and the bread is whole wheat which I thought wasn't that bad.

    Also what do you guys think of the calories...?

    Oh and I will condense it into 6, because your right I think it will be alot easier to manage.
    use low fat mayo .. nothing wrong there .. and with reg mayo .. isn't all the saturated fat just from the egg yolks? which i don't think is that bad

    as for the bread .. pepridge (sp) farms has NATURAL breads (whole wheat, multi-grain, etc.) that are great as there's no corn syrup etc that's in many "whole wheat" breads
  8. ready to bite the bullet


    How much muscle can be expected from winter bulking if creatine, protein and 5,000-6,000 a day diet (majority of it clean, good food) are employed? I'm 5'11'' 190 and fairly low bodyfat 6 to 8 abs showing year round, willing to lose them this winter. Just wondering if others can put on a pound of muscle a week or just 2 a month? If I am putting on 2 pounds of muscle a month should a be content for a two to one ratio of muscle to fat or is that rediculous..

    Thanks

    I'm sorry that is so badly written.

  9. Quote Originally Posted by glenihan
    i would up the carbs a little say 325 and lower the protein to 300

    also use sweet potatoes instead of baked potatoes much lower GI

    whats GI?

  10. Quote Originally Posted by kw1k
    whats GI?
    Glycemic Index. It a measure of how much a food will spike blood glucose level.

  11. so basically everyone is saying to combine meals to make 6. up your carbs at least equal to your protien. Remember carbs spare protein. sweet potatoes have a lower GI (glycemic index) meaning it doesnt spike insulin levels as much as regular potatoes, which means your less likely to put on any fat.
  

  
 

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