Down By Law
New member
Im 5'6" and currently 156lbs, in the past year and a half i've gone down from 220lbs to my current 156 and im getting the impression that a lean bulk cycle followed by another cut will help me get down to my desired BF% (Currently at 12.7%).
My current calorie intake is 1518 (higher on my carb refeed days) and my macros are 59/10/31 (p/c/f). Im a endo/mesomorph and I train 5 days a week (currently on a modified 5x5 training cycle) with 30 minutes of cardio. I function very well on low carbs and would like to continue this trend as much as feasible into my bulk. Even though im on such a calorie deficit I still am increasing in strength every week.
Okay on to my bulk plan, I was thinking of starting off like this:
The Total Calories Would Be 2213 with a 56/14/30 (p/c/f) breakdown.
296 grams of Protein
113 grams of Carbs (38 grams of Fiber)
70 grams of Fat
Meal 1:
6 unroasted Almonds
2 oz. of chicken
6 egg whites
1 whole egg
Fish Oil Caps
CLA Caps
3/4 Cup of Spinach
EPO Caps
Meal 2:
8 Unroasted Almonds
6 oz of tuna
3/4 cup of Spinach
Meal 3:
8 Unroasted Almonds
6 oz of chicken
3/4 cup of Spinach
Evening Primrose Oil Caps
Fish Oil Caps
CLA Caps
Meal 4:
8 Unroasted Almonds
6 oz of tuna
3/4 cup of Spinach
Meal 5 (Post-Workout):
2 servings of GF-Pro Orange Cream
6.3 oz sweet potato
2 tbsp of almond butter
1 serving Intrabolic and Xtend (During Workout)
Meal 6:
6 Unroasted Almonds
6 oz of chicken
3/4 cup of Spinach
Evening Primrose Oil Caps
Fish Oil Caps
CLA Caps
The Total Calories Would Be 2213 with a 56/14/30 (p/c/f) breakdown.
296 grams of Protein
113 grams of Carbs (38 grams of Fiber)
70 grams of Fat
For those of you who might say this is not enough calories to bulk properly, please understand that this is only my initial plan. I don't wanna increase calories to drasticly at first, I would much rather ease in to things. I could use some advice on what I should be adding though after my initial acclimation is complete. I will be following this plan as layed out every single day, with no changes in the food. Also when the bulk starts I will be switching my training cycle to optimized volume training, following a deloading period to recharge my CNS.
My current calorie intake is 1518 (higher on my carb refeed days) and my macros are 59/10/31 (p/c/f). Im a endo/mesomorph and I train 5 days a week (currently on a modified 5x5 training cycle) with 30 minutes of cardio. I function very well on low carbs and would like to continue this trend as much as feasible into my bulk. Even though im on such a calorie deficit I still am increasing in strength every week.
Okay on to my bulk plan, I was thinking of starting off like this:
The Total Calories Would Be 2213 with a 56/14/30 (p/c/f) breakdown.
296 grams of Protein
113 grams of Carbs (38 grams of Fiber)
70 grams of Fat
Meal 1:
6 unroasted Almonds
2 oz. of chicken
6 egg whites
1 whole egg
Fish Oil Caps
CLA Caps
3/4 Cup of Spinach
EPO Caps
Meal 2:
8 Unroasted Almonds
6 oz of tuna
3/4 cup of Spinach
Meal 3:
8 Unroasted Almonds
6 oz of chicken
3/4 cup of Spinach
Evening Primrose Oil Caps
Fish Oil Caps
CLA Caps
Meal 4:
8 Unroasted Almonds
6 oz of tuna
3/4 cup of Spinach
Meal 5 (Post-Workout):
2 servings of GF-Pro Orange Cream
6.3 oz sweet potato
2 tbsp of almond butter
1 serving Intrabolic and Xtend (During Workout)
Meal 6:
6 Unroasted Almonds
6 oz of chicken
3/4 cup of Spinach
Evening Primrose Oil Caps
Fish Oil Caps
CLA Caps
The Total Calories Would Be 2213 with a 56/14/30 (p/c/f) breakdown.
296 grams of Protein
113 grams of Carbs (38 grams of Fiber)
70 grams of Fat
For those of you who might say this is not enough calories to bulk properly, please understand that this is only my initial plan. I don't wanna increase calories to drasticly at first, I would much rather ease in to things. I could use some advice on what I should be adding though after my initial acclimation is complete. I will be following this plan as layed out every single day, with no changes in the food. Also when the bulk starts I will be switching my training cycle to optimized volume training, following a deloading period to recharge my CNS.