Lean bulking help

[holmes215]

Ok I need help with lean bulking foods/supps. Currently I am 6'1" 185-188 lbs. 11% bf, 21 yrs old. Currently eating only about 2500 calories/day.

Breakfast
3 whole eggs
1 yogurt
Multivitamin pack
1 scoop whey protein

preworkout Gaspari superpump 250 1.5 scoops

lift from 9 am to 12:30 pm

1 scoop whey protein in milk
lunch
tuna 1 can on whole wheat bread
2 bowls of salad
1 turkey and american cheese sandwich=3 pieces of turkey
multigrain bar
1 banana
1 apple


Dinner varies
usually chicken breast boneless w/ white rice or linguini and tomato sauce

prebed
whey protein scoop in milk

General macro count

Breakfast
Fat 15 g
Protein 45 g
Carbs 70 g
Sugar 30 g

Lunch
30 g carbs
30 g protein
Sugar 5 g
Fat 5 g

Dinner
Varies
Carbs 10-60 g
Fat 10-20 g
Protein 20-30 g
Sugar 10-15 g



About 200 g of carbs
about 50 g sugar
close to 90 g protein
about 50 g fat

 

[R1balla]

u need way more protein in your diet. i also noticed u train for a loooong time. i know myself as well as many ppl on this forum only train for at max one hour. whats ur routine like? i also see u dont eat alot in between meals. try to eat smaller at one sitting and eat a snack later on. also drink alot of water. it helps to keep you full some ppl say, but it doesnt do that for me. im doing a lean/clean bulk right now. im eating about 4k cals, 300 g of protein but im doing cardio. and all my cals are from lean foods like chicken, fish and stuff. i go fishing alot so i catch my own fish and eat it. free food lol

 

[unc21]

If your macro breakdowns are correct, you dont even eat 2000 cals a day, which is waaaaay low for someone to put on any type of size. And at 6'1, 185, you do need to.

Eat a lot more, especially protein. And definitely eat in between meals. At this point, try and make it whatever you can with at least a little bit of protein in there. Just get in the habit at first of trying to eat throughout the day, then modify once you are more comfortable doing this.

 

[holmes215]

Ok, I am around 2000 cals a day so ill make sure I definately eat more in between meals. I have to go to the food store this weekend so im gonna pick up some more cottage cheese for pre bed snack and more milk for the middle of the day. I train so long because on some exercises I take 5 minute breaks before sets if I am worn out and I do cardio for 45 mins

 

[EasyEJL]

Ok, I am around 2000 cals a day so ill make sure I definately eat more in between meals. I have to go to the food store this weekend so im gonna pick up some more cottage cheese for pre bed snack and more milk for the middle of the day. I train so long because on some exercises I take 5 minute breaks before sets if I am worn out and I do cardio for 45 mins

Don't increase your calories by a ton at once. Just try to add 300 calories a day for 2 weeks and see where you are on the scale. The trick to lean bulking is to do it slowly. But you do need to add more protein to your diet, so i'd try to make the extra calories high protein ones. Adding 2 shakes of whey isolate for 40g of protein each as between meals snacks would pretty well cover both bases.

 

[R1balla]

if u are trying to bulk, cut the cardio. at least dont do it for 45min. if u eat 2k cals and 45min of cardio, im surprised u arent losing weight to be honest

 

[holmes215]

That I will do I was just trying to cut a little before so I was doing cardio, but I am going on a cycle soon, so I will be slowly bulking before and during.

 

[Exposure]

To the OP...

This is ridiculous.