lean bulk diet revised

[bi0hazurd]

This is the fixed version of my bulking/recomp diet.

Breakfast
2 packets oatmeal
1Tbsp fish oil
2 Scoops ON whey
2 Cups white lowfat milk
1 serving natty peanut butter

Snack
Handful of almonds
1 serving of fruit usuall Kiwi
2 Scoops ON whey

Lunch
8oz. Flank steak
Carb source (usually pasta, sweet potato, or PBJ)

Preworkout
Bullnox on empty stomach

Postworkout
3-4 scoops ON whey
Bcaa powder

Dinner
8oz. Flank steak or tilapia
Carb source again same as before

Before bed shake
3-4 scoops ON whey
2 cups white lowfat milk

Any suggestions?

 

[bi0hazurd]

Will be adding a CLA product soon also

 

[ssbackwards]

not eating enough whole food man.

im an advocate of shakes. but you need some whole food more then 1 meal a day. replace prebed with whole food. maybe another steak or some fish

 

[Rodja]

You really, really need to rethink your protein sources. Having almost 300g from whey is retarded. Also, you have no vegetables and only 1 serving of fruit.

 

[Ession]

Remove the milk

add eggs/fish/meat(ground beef)/chicken/turkey?

Add veggies //// broccoli/peas/string beans/mushrooms/**** it anything. Spinach.

Fruits ---- avocado/banana/berries(especially rasp/blue)

and unless you're an endomorph, **** lean bulking and just get fat and ugly for a year or two, lean out when you're done since it's much easier to lose weight than gain muscle.

 

[gus.medrano]

not eating enough whole food man.

im an advocate of shakes. but you need some whole food more then 1 meal a day. replace prebed with whole food. maybe another steak or some fish

^ this..way too much whey as protein.

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[Docmattic]

I agree, too much protien as powder.

And 3-4 scoops +bcaas after a workout is overkill. If its straight whey and not a bulk powder, that approx 100 grams of protien from powder +bcaas in one serving. Your body will be lucky to absorb half of that.

Id go either 2 scoops of Whey, or Bcaas, then 40 mins later get a real meal.

 

[BeBig101]

from a college biology point of view the body can only absorb 30g of protein every 3 hours from the average 180-200lb man just remember a crap ton of protein all at once isn't gonna do you any good

 

[BtitanRAD]

Tuna and chicken breast. Protien shakes are great but I don't even count as a meal ... white mushrooms increes natural test add this to your steak meal

 

[SweetLou321]

So much protein, and from whey...try to aim for ALL whole food and only use whey when you cant have anything else, like work or school is in the way. I dont even use whey post-wo anymore. Also you need some veggies and fruit. 1 serving of fruit isnt enough. Try 2-3 servings of various fruits and 3-4+ of veggies.

 

[ssbackwards]

from a college biology point of view the body can only absorb 30g of protein every 3 hours from the average 180-200lb man just remember a crap ton of protein all at once isn't gonna do you any good

this has been debunked you absorb what you need. And the amino acid pool keeps getting filled. period the end.

 

[EasyEJL]

from a college biology point of view the body can only absorb 30g of protein every 3 hours from the average 180-200lb man just remember a crap ton of protein all at once isn't gonna do you any good

except like much taught in college, that leaves out just enough information to make it meaningless in real world application. Beef is under digestion for 5 hours + your 3 hour window after gives 8 hours at 10g an hour or 80g.