lean bulk

[classic27]

My goal is to put on 10 to 15lbs, without getting too fat, over six months. What do you all think?

1) 1cup oatmeal, 1 cup egg whites, maybe a whole egg or two

2) 50grams whey, 1 glass fat free milk, 1 or 2 tbs peanut butter, fruit

3) 1 cup brown rice, 8oz lean ground turkey

4) post workout: 50 grams whey, 1 cup fat free milk, 25 grams sugar

5) 1 cup brown rice, 8oz lean ground turkey

6) scoop of whey(would use casein but its cheaper for me to use whey) in milk with peanut butter or cottage cheese with peanut butter

supplements: creatine, whey, mult vita/min, fish oil, caffeine

[slackadjuster]

That is def a clean diet. Is the weight posted in your profile correct? How active are you? What is your BMR? Just some things to think about. You can start with the diet you listed and track your weight weekly. If you gain too quickly, cut some calories. Not fast enough, add some calories.

Also...your weight training??? What program? Need a little info.

[joelast]

10 to 15 lbs of lean mass in 6 months would be awesome, Arnold said that after a few years of training you can only hope to put on 12 lbs of lean mass a year if clean bulking. Thats not to say your goal is un-atainable. You diet looks very clean, I would recommend you start there and analyze your progress after three weeks. Also keep some cardio in you routine, i find it keeps me feeling healthy and will keep of the weight loss (plus it allows for a little extra eating). You know your body better than anyone else on here so just train you balls of, eat, and rest and , 10-15 lbs is alot but it'd be tight if you were able to do it.

[rantorcha]

There are SO many factor sinvolved as evidenced by slackadjuster's questions. However, to break it down, adding 10-15 pounds in 6 months, there is probably no shot of you NOT getting fat even if you ate the cleanest diet ever.

I agree with joelast, take your starting point and diet and see where you are at after about 2-4 weeks. You can make any necessary adjsutments then if you feel like you are adding too much BF.

[classic27]

There are SO many factor sinvolved as evidenced by slackadjuster's questions. However, to break it down, adding 10-15 pounds in 6 months, there is probably no shot of you NOT getting fat even if you ate the cleanest diet ever.

I agree with joelast, take your starting point and diet and see where you are at after about 2-4 weeks. You can make any necessary adjsutments then if you feel like you are adding too much BF.

I am 5'9 and around 170lbs. I am 22 years old. I have been working out for several years but took a month or so off lately and lost a little bit of muscle. I train 5 times a week. All big body parts are trained once a week. Arms are trained twice a week. My calves and abs are trained two to three times a week. My cardio is usually a steady 10 to 20mins at the end of each workout. My bodyfat is around 10% im guessing. My stomach tends to hold more fat than any other place on my body. You can only see my abs when flexed. I want to put on as much size as possible in six months because I will be competeing in a little over 9 months.

[EasyEJL]

that weight is possible in the time frame, 2lbs a month isn't too bad. you will just have to monitor calories SUPER closely to be able to make real adjustments of as little as 50 cal a day. its the only way to really maximize gains while minimizing fats. What is your training routine like?

Team Appnut

[Rah22491]

My goal is to put on 10 to 15lbs, without getting too fat, over six months. What do you all think?

1) 1cup oatmeal, 1 cup egg whites, maybe a whole egg or two

2) 50grams whey, 1 glass fat free milk, 1 or 2 tbs peanut butter, fruit

3) 1 cup brown rice, 8oz lean ground turkey

4) post workout: 50 grams whey, 1 cup fat free milk, 25 grams sugar

5) 1 cup brown rice, 8oz lean ground turkey

6) scoop of whey(would use casein but its cheaper for me to use whey) in milk with peanut butter or cottage cheese with peanut butter



supplements: creatine, whey, mult vita/min, fish oil, caffeine

Thats a good start but if i counted right you are only getting around 150g carbs..I would start at 200g and more than likely you will need to get up around 250 to gain. Start at 200g for three weeks and if you dont gain then up ur carbs by 50 every three weeks till you start gaining. I would start out adding sum more carbs post wo for sure..Hope this helps

[Mr_Tee]

The One + 2nd gear + D-liver labs????

[classic27]

The One + 2nd gear + D-liver labs????

I want to do it natural. I have done the drugs and they work but its not for me.

[classic27]

I have counted this diet all up and its just under 3000 cals, just under 200 carbs, and just under 100. The protein was nearly 300 I think. Should i adjust these ratios?

[EasyEJL]

those are workable. your best bet is to have it written down, track what you actually do and stick with that for a month, then change the macros. everyones body is different so you have to see what works best for your body and lifestyle.

[guidow]

Try BFFM

[njp1185]

try to get more protein from food. whey is good, but muscles need food!

[classic27]

try to get more protein from food. whey is good, but muscles need food!

I do agree with you but the whey is for convenince and its cheap. I'm eating a pound of meat, 5 or 6 eggs, cottage cheese, peanut butter, milk, so I am not completely relying on supplements. I will try to eat more protein from food when I have the down time to do so.

[classic27]

Does anyone think that almost a hundred grams of fat is too high? Should i raise my carbs so I am taking in closer to two grams per pound of body weight? Do you think arginine would be something worthwhile adding to my supplements? What about gutamine and BCAAs? I realize food comes first when trying to gain weight but you alls opinions on these supplements would be much appreciated.

[b18cyaaa]

I would definetely do arginine and glutamine. Arginine is going to increase blood flow and nutrients to your muscle. In addition it raises test levels. I would look into some L- orinthine (sp?) it is an amino acid in White Blood/Flood which also boosts test levels. L-glutamine is great for reducing muscle fatigue during workouts and relieving soreness post workout. I take both the supps along with creatine and whey. Good luck on those 10 lbs.

[rantorcha]

Does anyone think that almost a hundred grams of fat is too high? Should i raise my carbs so I am taking in closer to two grams per pound of body weight? Do you think arginine would be something worthwhile adding to my supplements? What about gutamine and BCAAs? I realize food comes first when trying to gain weight but you alls opinions on these supplements would be much appreciated.

I would keep the fats there. More often than not, if you are natural, once you have met a good carb number fats are good and necessary for you.

As for arginine, glut and bcaas, each of these would be great. There are a few that I have been using that I would HIGHLY recommend by All American EFX-the Flex Wheeler Series...
Cell Rush
LBA (Lean BEef Aminos)
LG5 (glutmaine product)
Sincerely, these products are specifically made for natural athletes and is PURE! I have used them over the last couple of months and have never had the results I have acheived. Try it and let me know how it goes.

[AABigRick]

I would look into taking creatine with beta alanine to help retain as much as possible. The above mentioned Cell Rush is awsome.

[TigerStealth]

I would also say cardio is important during a lean bulk for us natties. However, I have found that my lean bulk phases are the most effective when I encorporate 1 day of HIIT cardio and 0 days of low intensity cardio. Now some people may still need LIT on a lean bulk but I think it is very helpful to keep 1 day of HIIT cardio in. HIIT cardio will actually leave your quads/hams quite sore if you go hard enough and is a great full body workout. My abs even get sore from sprints i guess from bring my knees up high while sprinting. Also HIIT cardio greatly strengthens your heart, the most important muscle of all

[lowdose22]

all i can say is eat anti estrogenice foods, incorporate aerobic,anaerobic and whole body exercises and keep a diary