Lean Bulk!

Dira89

Dira89

New member
Hi peeps!! Im a new member and wanting to find some good advice from the pros and other peoples opinion.

Im trying to bulk but want to put some lean mass any good suggestions on supplements, good meals and work out routines :)

currently 100kg and 6ft tall, been training on and off for yrs..

hope to hear some good tips :)

cheers Dira
 
hey whats up man welcome to the forum! my personal experience in gaining some lean mass is a lot of diet and working out. eat clean and train hard eating white meat chicken, spinach, rice, ground beef, steak etc. check out the supplement sub forum where you can read up on logs from people on this site that let you know their personal experience with different products! :)
 
Dira89 said:
Sweet!! cheers for the help man much appreciated :)
Click to expand...

ofcourse thats what we're here for :) haha here is an example of dieting for me

meal 1
about 5-6 Egg whites 1 egg yolk (i like the taste)
1 cup oatmeal

meal 2
8-12 oz. white chicken
cup of brown rice
steamed broccoli and carrots

meal 3
10-12 oz. red meat (steak or beef tenderolin)
mashed sweet potato
*sometimes veggies OR juiced veggies*

meal 4
Lean complex protein shake
(mass complex messes with my stomach during the day)

meal 5
White chicken breast
Cup of rice

meal 6/7
10-16 oz tilapia or halibut (white fish)
cup of rice
steamed veggies and some grilled corn for some good flavor

meal 8
Steak or beef tenderloin
steamed veggies
OR
cup of rice and juiced veggies

Ive gained quite a bit of bulk from just lifting and eating, my metabolism has gone WAY UP im always hungry haha and my work outs always feel great!
I am 6ft 237lbs 13%bf
 
Awesome!! might have to give that a go ay..
Ive notice a slight change already with the change of my diet ay. Had a friend give some few tips.. loving this forum already getting some good help cheers again dude :)
 
Just be careful. Bsiggy1 is eating a lot of calories. His menu looks great, but this may or may not be too much for you. If you're truly looking for a LEAN bulk, you should make small changes to your diet over the next few weeks moving toward something similar to what Bsiggy1 outlined. Once you start gaining 0.5 to 1.0 lbs per week, keep the food intake steady and only raise again if the gains slow.
 
Everyone reacts differently to every diet. This is a game of experimentation. Everything like training, diet, even supplements works different for everyone. Bsiggy1 has a good diet but gradually work your way up to that and see how your body reacts.

I would keep cardio in just not too intense and not too long. I normally do cardio (mainly walking at a light to moderate pace) 20-30 minutes after waking up.

As far as supplements go, I love Compound 20 from USPLabs. I have had great results whether I was cutting or bulking with it. I still had muscle definition despite increasing my calories a lot. Another one I found valuable was Anabolic Pump by USPLabs as because my body tends to store carbs as fat but when I use AP, I don't notice the normal fat gain I got when I didn't use it. It is a cool product because it could help prevent your body from storing carbs as fat and could shuttle nutrients into your muscles faster. I take digestive enzymes to help ensure that the food I am eating is being digested. I use a whey protein and like to make my own weightgainer from it with oats and natural peanut butter.
 
Oh sweet.. well ive use abit of everyones tips here especially the dieting food im working my way up.. I've notice some lean gain already in this pass 3 weeks so hopefully i'll reach to where i want to be.. Thanks again lads
 
Dira89 said:
Oh sweet.. well ive use abit of everyones tips here especially the dieting food im working my way up.. I've notice some lean gain already in this pass 3 weeks so hopefully i'll reach to where i want to be.. Thanks again lads
Click to expand...

Good progress. Keep up the great work
 
You must log in or register to reply here.
Back
Top