Taking the LeanGains Dive - Need Feedback on Plan

  1. Taking the LeanGains Dive - Need Feedback on Plan


    I was hoping to get feedback on my Leangains diet plan before formally taking the plunge. Some background on me...I am 28 years old and have been training for about 2.5 years. I started out doing just cardio until I ran myself down from a plump 180 to 145. Decided to pick up weights and now I am sitting at about 168-172 depending on the week. I am 5ft 10in and in the gym 5 days/week plus cardio 4 of those nights. The challenge I have is that I can't gain muscle without major bulking. Then I gain the muscle and try to cut to burn the fat and end up losing most of what I gained. I am on a clean/strict diet now that has me eating a big breakfast at 6am then meals every 4 hours until around 10pm. Like I said, the challenge is that I have to really turn up the calories to the point where I am adding lots of fat just to gain a few lbs of muscle. I need something more consistent. I've built this plan around my work and gym schedule (In the office at 8, out at 5 then at the gym at 6)

    I've included a sample of what my diet will look like including times and food. This is not perfect and I am still adding up the values. I think I need to add atleast another 400 calories to be in a surplus (need help here too...). I am not sure which meals I should add to or the type of macros I need.

    I will be taking multi vitamins, fish oil and BCAA's along with this routine. All food is whole food (meaning fresh and not processed lunch meats etc..) Let me know what you all think....

    Meal 1: 1pm Food Calories Protein Carbs Fat
    6 Jumbo Egg Whites 120 24 0 0
    2 Large Whole Eggs 140 12 0 8
    1 Serving Oatmeal 100 4 19 2
    1 TSB Peanut Butter 95 3 8 16
    1 Md Banana 105 1 27 1
    Total 560 44 54 27
    Meal 2: 4pm Food Calories Protein Carbs Fat
    5oz Grilled Turkey Breast 147 25 6 3
    2 Slices 40 Cal Wheat Bread 80 3 14 1
    8oz Cantaloupe 80 2 19 1
    4oz Carrotts 45 1 4 0
    Total 352 31 43 5
    Pre-Workout: 6pm Food Calories Protein Carbs Fat
    Creatine Gaspari Size On 180 7 39 0
    M5 Extreme 45 1 8 0
    Total 225 8 47 0
    Meal 3: 8:30pm Food Calories Protein Carbs Fat
    Whey Protein Shake 140 30 4 5
    10 oz Grilled Chicken Breast 440 76 1 120
    2 Cups Broccoli 62 5 12 1
    2 Cups Baby Spinach 20 3 3 0
    1 Large Apple 100 30 1 1
    2 Slices EZ Bread 160 8 30 1
    Total 922 152 51 128
    Calories Protein Carbs Fat
    Daily total 2129 235 195 160


  2. I'm on my second day of Lean Gains. Hope yours goes well, I look forward to hearing how it goes for you!

  3. I started on LG yesterday following the outline above but I know I need to tweak my plan so I would really appreciate feedback. I need to get up to 2500 calories on workout days and cut down to 1750 calories for non-workout days. I am thinking about adding whole wheat pasta to my last meal on wo days which would give me 190 calories, 35g of carbs and 8g of protein. On non-workout days I could cut the EZ bread and whole wheat pasta from the last meal then switch the whey protein shake for casein pudding in my first meal??? That still doesn't get me down to 1750 though.....
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  4. Get rid of that apple in the last meal too on burn days and it should get you down there. Also you have the apple listed as 30 protein and 1 carb so you need to recalculate as that is backwards. I was going to suggest adding in about 50 grams of carbs to the final meal on training days so what you have planned is good. Although you may need to boost protein in the last meal as well since the calculation was incorrect from the apple. Maybe just add in a cup of lowfat cottage cheese and only add about 20 grams of carbs to the last meal on training days.
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
    Current Log:
    http://anabolicminds.com/forum/workout-logs/256911-kleen-cuts-back.html

  5. Thanks Kleen! Good catch on the apple.

  6. If you are taking some Whey Protein w/ BCAA's using a total of 3 scoops somewhere throughout your diet will get you to the 2400 calories. Just another option.

  7. How are things going with LG Dobie?
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
    Current Log:
    http://anabolicminds.com/forum/workout-logs/256911-kleen-cuts-back.html
  8. Never enough
    EasyEJL's Avatar

    your math is wrong there, no way a grilled chicken breast has 120g fat which also means your daily fat intake is too low.
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  9. Quote Originally Posted by EasyEJL View Post
    your math is wrong there, no way a grilled chicken breast has 120g fat which also means your daily fat intake is too low.
    I didn't catch that one.
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
    Current Log:
    http://anabolicminds.com/forum/workout-logs/256911-kleen-cuts-back.html

  10. Quote Originally Posted by EasyEJL View Post
    your math is wrong there, no way a grilled chicken breast has 120g fat which also means your daily fat intake is too low.
    Unless it is fried chicken. Lol... Good catch
  

  
 

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