ATH3386
Member
- Awards
- 0
Looking for a critique. Macros are 3580 107/318/342 (cal fat carb pro)
I weigh 220, dont put on muscle easy but put on fat easy(ecto..?) 15% or so with majority around my midsection, 6'2", and needing to gain mass. I noticed this as I complained about my lovehandles, etc. I also noticed that Im not big enough(after a week of cutting). I decided to lean bulk in order to gain some damn mass and use 2008 as a recomp. I am bulking with the below diet from tomorrow till April 28th. I will slow cut from April 28th till July 21st or so. From here, I will be on a long, slow, lean bulk for a damn long time.
Goals for this lean bulk- gain about 5-10 lbs of mass(i know some will be fat.. thats why it is 5-10), Keep fat weight at 31lbs or so(not %.. seeing as if it remains the same with weight gain.. youre gaining fat as well.. I dont want to gain more than 2-3 lbs of fat over the next 3 months).
Now, I dont want to sound cocky or that Im closed to other opinions, but I know that lifting is about long, slow bulks and my three month isn't the real way to go. Well, in the past month and a week, I have been dumb, eating like a typical college kid and drinking like one. I decided that this three month bulk would be a bulk to gain the mass/strength I lost during this period and maybe add another 2-3 lbs. Cut goal is to cut fat weight from (pending what it is)31-35 to ten lbs in eleven weeks. At this point, I will feel very comfortable with where I am. A slow, slow, lean bulk will commence for a good year or so.
Heres the diet. - As for the protien shake at 1.. its between classes and its the only mean I can get(10 minutes to drink it and run to another class). Thanks in advance.
8 AM: 800 F: 30 C:90 P:47
4 eggs, 1 cup of oats, 8oz milk, 1 apple
Supplements: 1g sesamin, 1 multi, 2 fishoil, Glucosamine, vitamin c, green tea
11 AM: 550 F:15 C: 51 P:52
5 oz(measured cooked) chicken breast, 1 cup brown rice, 1 cup broccoli, 10 almonds
1 PM: Between class snack 260 F:4 C:6 P:54
2 scoop whey
3M Pre WO 475 F:6 C:55 P: 48
1 chicken salad(2 cups romaine, 2 oz chicken), 3 oz chicken, ? cup brown rice, 1 scoop WMS
5:30/6 Post Workout 340 F:0 C:60 P:25
1 scoop WPI, 2 scoops WMS, 2 scoops Xtend, 5g Creatine
7M 415 F: 17 C:26 P:40
5oz lean sirloin(90/10 on a GF or 96/4 in a pan or round steak), 1 cup brown rice, 1 cup broccoli
10 PM 430 F: 19 C: 15 P: 46
1 grilled chicken salad, 3 eggs, 8 oz milk
12PM: 300 F: 15 C: 15 P: 30
MM RTD or ON Pro Complex PM with 30 almonds
1g sesamin
I weigh 220, dont put on muscle easy but put on fat easy(ecto..?) 15% or so with majority around my midsection, 6'2", and needing to gain mass. I noticed this as I complained about my lovehandles, etc. I also noticed that Im not big enough(after a week of cutting). I decided to lean bulk in order to gain some damn mass and use 2008 as a recomp. I am bulking with the below diet from tomorrow till April 28th. I will slow cut from April 28th till July 21st or so. From here, I will be on a long, slow, lean bulk for a damn long time.
Goals for this lean bulk- gain about 5-10 lbs of mass(i know some will be fat.. thats why it is 5-10), Keep fat weight at 31lbs or so(not %.. seeing as if it remains the same with weight gain.. youre gaining fat as well.. I dont want to gain more than 2-3 lbs of fat over the next 3 months).
Now, I dont want to sound cocky or that Im closed to other opinions, but I know that lifting is about long, slow bulks and my three month isn't the real way to go. Well, in the past month and a week, I have been dumb, eating like a typical college kid and drinking like one. I decided that this three month bulk would be a bulk to gain the mass/strength I lost during this period and maybe add another 2-3 lbs. Cut goal is to cut fat weight from (pending what it is)31-35 to ten lbs in eleven weeks. At this point, I will feel very comfortable with where I am. A slow, slow, lean bulk will commence for a good year or so.
Heres the diet. - As for the protien shake at 1.. its between classes and its the only mean I can get(10 minutes to drink it and run to another class). Thanks in advance.
8 AM: 800 F: 30 C:90 P:47
4 eggs, 1 cup of oats, 8oz milk, 1 apple
Supplements: 1g sesamin, 1 multi, 2 fishoil, Glucosamine, vitamin c, green tea
11 AM: 550 F:15 C: 51 P:52
5 oz(measured cooked) chicken breast, 1 cup brown rice, 1 cup broccoli, 10 almonds
1 PM: Between class snack 260 F:4 C:6 P:54
2 scoop whey
3M Pre WO 475 F:6 C:55 P: 48
1 chicken salad(2 cups romaine, 2 oz chicken), 3 oz chicken, ? cup brown rice, 1 scoop WMS
5:30/6 Post Workout 340 F:0 C:60 P:25
1 scoop WPI, 2 scoops WMS, 2 scoops Xtend, 5g Creatine
7M 415 F: 17 C:26 P:40
5oz lean sirloin(90/10 on a GF or 96/4 in a pan or round steak), 1 cup brown rice, 1 cup broccoli
10 PM 430 F: 19 C: 15 P: 46
1 grilled chicken salad, 3 eggs, 8 oz milk
12PM: 300 F: 15 C: 15 P: 30
MM RTD or ON Pro Complex PM with 30 almonds
1g sesamin