jjschube
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Okay here are my stats: I've successfully bulked up to 255 and now I would like to actually see the muscle
255 pounds
6'2
20%
LBM 205
Fat:50
Goal
225 pounds
8 or 9 &
LBM 205
Fat: 20
<---This would be perfect conditions with no fat loss and realistically I'm going to lose at least a few pounds of muscle)
Here is my diet plan ( its similar to the get shredded diet with some minor tweaks)
Since he recommends this to people close to 12 percent I have made some changes...
First thing every morning 60 minutes LSD cardio either 4.0 mph on treadmill or zero resistance elliptical
- pre cardio supplements
- old school ECA stack
-30 grams BCAA
- 2.5 grams CE2
I will take 2 flax and 2 fish oil capsules with every meal
- 2 animal paks on workout days
-1 animal pak on cardio only days.
-5 grams ce2 on non lifting days
-10 gram ce2 on lifting days
- EC stack of 25:250 x1 per day first week, 2x after the first week and possibly a 3x when tolerance has set in
The get Shredded diet would not have the post workout shake and my ratios would be as follows.
180-190 grams protein
50-60 grams carbs
150-165 fat
I'm raising protein to 250 grams ( around 1.2X LBM)
so he recommends a 40/15/40 split of P/C/F 4x a day
I'm doing 50/15/40 split 4x
PLUS
-an extra meal of 40-50 grams of protein pre bed
AND
Post Workout Nutrition
- Universal Torrent (50 grams carbs 30 protein)
-2.5 grams creatine
The protein sources will be:
Eggs
Chicken
Turkey
Cheese
Lean Ground Beef
Lean Steak ( when I can afford it)
Sashimi ( when I can afford it)
The fat will be:
Primarily from the food plus
avocado
cheese
olive oil
butter
flax and fish oil
The Carbohydrates:
1 serving of green leafy vegetables for the first four meals
usually broccoli or spinach
small amounts of other vegetables and tomatoes mixed in for variety ( This and the animal pak well help fill in any gaps)
-The protein will always stay at 1.2XLBM
-Carbs will stay the same
- Fats will be consistently tapered down for every 5 pounds of fat a lose
- Every 14 days will be a carb loaded
For the workout I'm going to use the Velocity Diets Plan since it's a very good muscle sparing routine when your in a calorie deficit
Okay, so let me know your opinions. I think this is pretty rock solid as I have a lot of things that will help me maintain my muscle mass ( Creatine, BCAA, ECA stack, 1.2LBM Protein, LSD cardio only, short and intense strength training, Post workout nutrition, ...). The only adjustment I'm considering so far is a half cup or whole cup of steel cut oatmeal in the mornings with blueberries instead of the fat for breakfast on workout days.
255 pounds
6'2
20%
LBM 205
Fat:50
Goal
225 pounds
8 or 9 &
LBM 205
Fat: 20
<---This would be perfect conditions with no fat loss and realistically I'm going to lose at least a few pounds of muscle)
Here is my diet plan ( its similar to the get shredded diet with some minor tweaks)
Since he recommends this to people close to 12 percent I have made some changes...
First thing every morning 60 minutes LSD cardio either 4.0 mph on treadmill or zero resistance elliptical
- pre cardio supplements
- old school ECA stack
-30 grams BCAA
- 2.5 grams CE2
I will take 2 flax and 2 fish oil capsules with every meal
- 2 animal paks on workout days
-1 animal pak on cardio only days.
-5 grams ce2 on non lifting days
-10 gram ce2 on lifting days
- EC stack of 25:250 x1 per day first week, 2x after the first week and possibly a 3x when tolerance has set in
The get Shredded diet would not have the post workout shake and my ratios would be as follows.
180-190 grams protein
50-60 grams carbs
150-165 fat
I'm raising protein to 250 grams ( around 1.2X LBM)
so he recommends a 40/15/40 split of P/C/F 4x a day
I'm doing 50/15/40 split 4x
PLUS
-an extra meal of 40-50 grams of protein pre bed
AND
Post Workout Nutrition
- Universal Torrent (50 grams carbs 30 protein)
-2.5 grams creatine
The protein sources will be:
Eggs
Chicken
Turkey
Cheese
Lean Ground Beef
Lean Steak ( when I can afford it)
Sashimi ( when I can afford it)
The fat will be:
Primarily from the food plus
avocado
cheese
olive oil
butter
flax and fish oil
The Carbohydrates:
1 serving of green leafy vegetables for the first four meals
usually broccoli or spinach
small amounts of other vegetables and tomatoes mixed in for variety ( This and the animal pak well help fill in any gaps)
-The protein will always stay at 1.2XLBM
-Carbs will stay the same
- Fats will be consistently tapered down for every 5 pounds of fat a lose
- Every 14 days will be a carb loaded
For the workout I'm going to use the Velocity Diets Plan since it's a very good muscle sparing routine when your in a calorie deficit
Okay, so let me know your opinions. I think this is pretty rock solid as I have a lot of things that will help me maintain my muscle mass ( Creatine, BCAA, ECA stack, 1.2LBM Protein, LSD cardio only, short and intense strength training, Post workout nutrition, ...). The only adjustment I'm considering so far is a half cup or whole cup of steel cut oatmeal in the mornings with blueberries instead of the fat for breakfast on workout days.
