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Need your guys thoughts/opinions on this plan

handmethe90s

handmethe90s

New member
tinypic.com/r/dyonyd/5

This is my first attempt at planning a pretty clean bulking diet..I have lifted for 4 years and have gained 22 lbs of lean mass (or so says the bodpod.) I haven't been eating under any plan, and I can tell that any progress has pretty much halted. Is this a decent bulk plan? What should I change? Am I just totally off on the numbers? I am 180lbs, 15.4 bodyfat, 26 years old and just want to hit that 190 mark with some added muscle. Thanks so much!

PS I can't post links because I've only been a reader of this forum, haven't posted hardly at all.
 
handmethe90s said:
tinypic.com/r/dyonyd/5

This is my first attempt at planning a pretty clean bulking diet..I have lifted for 4 years and have gained 22 lbs of lean mass (or so says the bodpod.) I haven't been eating under any plan, and I can tell that any progress has pretty much halted. Is this a decent bulk plan? What should I change? Am I just totally off on the numbers? I am 180lbs, 15.4 bodyfat, 26 years old and just want to hit that 190 mark with some added muscle. Thanks so much!

PS I can't post links because I've only been a reader of this forum, haven't posted hardly at all.
Click to expand...

I personally see better results with higher fat, but a lot of other guys don't like the higher fat diets. I just feel better when my fats are higher and the progress doesn't tend to stall. My advice would be to increase fat intake by a few % at least. Should fix your stall easily. Maybe stop with the 1% milk or something. My pre-bed meal is cottage cheese (with fat), Protean shake (with whole milk), and some coconut oil. Honestly though it looks like a solid meal plan, I would definitely just advise adding more fat at least to the pre-bed meal.
 
Thanks for the insight man. Do you think one scoop of casein protein with 12oz whole milk would be sufficient? I do have coconut oil, how much would I add and does it make it hard to get down? Once again, I appreciate the help!
 
Try to get a minimum .4g of fat / lb of bw (for optimal hormone levels). It looks like your coming in low there. I'd recommend getting 80-100g for you on a bulk. You don't need to be quite that high on protein, but it won't hurt you either. Looks solid overall. Assess your progress, then reassess as you go.

Edit: I like the recommendation of switching to whole milk. Try to source it grass fed raw organic if it fits the budget.
 
hvactech One calculator says 2904..but I don't know how correct that is.
Mikeyjd: What do you think I should add for those fats, and where should I add it in? I have always had an issue getting in good fats, probably because I don't know where to put them. Thanks for the help! PS I've tried organic raw milk..in your honest opinion how much difference does it make?
 
handmethe90s said:
hvactech One calculator says 2904..but I don't know how correct that is.
Mikeyjd: What do you think I should add for those fats, and where should I add it in? I have always had an issue getting in good fats, probably because I don't know where to put them. Thanks for the help! PS I've tried organic raw milk..in your honest opinion how much difference does it make?
Click to expand...

I advocate adding the majority of your fats to the morning on workout days, with less surrounding peri-workout. On off days it won't matter when as much but I still prefer to backload my carbs a bit. How much a difference it makes depends on what you mean. If you are referring to immediate ergogenic benefits I'd say not a tremendous amount. If you are referring to long term health benefits I'd say a tremendous amount.
 
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