Doberman13
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I was hoping to get feedback on my Leangains diet plan before formally taking the plunge. Some background on me...I am 28 years old and have been training for about 2.5 years. I started out doing just cardio until I ran myself down from a plump 180 to 145. Decided to pick up weights and now I am sitting at about 168-172 depending on the week. I am 5ft 10in and in the gym 5 days/week plus cardio 4 of those nights. The challenge I have is that I can't gain muscle without major bulking. Then I gain the muscle and try to cut to burn the fat and end up losing most of what I gained. I am on a clean/strict diet now that has me eating a big breakfast at 6am then meals every 4 hours until around 10pm. Like I said, the challenge is that I have to really turn up the calories to the point where I am adding lots of fat just to gain a few lbs of muscle. I need something more consistent. I've built this plan around my work and gym schedule (In the office at 8, out at 5 then at the gym at 6)
I've included a sample of what my diet will look like including times and food. This is not perfect and I am still adding up the values. I think I need to add atleast another 400 calories to be in a surplus (need help here too...). I am not sure which meals I should add to or the type of macros I need.
I will be taking multi vitamins, fish oil and BCAA's along with this routine. All food is whole food (meaning fresh and not processed lunch meats etc..) Let me know what you all think....
I've included a sample of what my diet will look like including times and food. This is not perfect and I am still adding up the values. I think I need to add atleast another 400 calories to be in a surplus (need help here too...). I am not sure which meals I should add to or the type of macros I need.
I will be taking multi vitamins, fish oil and BCAA's along with this routine. All food is whole food (meaning fresh and not processed lunch meats etc..) Let me know what you all think....
Meal 1: 1pm | Food | Calories | Protein | Carbs | Fat |
6 Jumbo Egg Whites | 120 | 24 | 0 | 0 | |
2 Large Whole Eggs | 140 | 12 | 0 | 8 | |
1 Serving Oatmeal | 100 | 4 | 19 | 2 | |
1 TSB Peanut Butter | 95 | 3 | 8 | 16 | |
1 Md Banana | 105 | 1 | 27 | 1 | |
Total | 560 | 44 | 54 | 27 | |
Meal 2: 4pm | Food | Calories | Protein | Carbs | Fat |
5oz Grilled Turkey Breast | 147 | 25 | 6 | 3 | |
2 Slices 40 Cal Wheat Bread | 80 | 3 | 14 | 1 | |
8oz Cantaloupe | 80 | 2 | 19 | 1 | |
4oz Carrotts | 45 | 1 | 4 | 0 | |
Total | 352 | 31 | 43 | 5 | |
Pre-Workout: 6pm | Food | Calories | Protein | Carbs | Fat |
Creatine Gaspari Size On | 180 | 7 | 39 | 0 | |
M5 Extreme | 45 | 1 | 8 | 0 | |
Total | 225 | 8 | 47 | 0 | |
Meal 3: 8:30pm | Food | Calories | Protein | Carbs | Fat |
Whey Protein Shake | 140 | 30 | 4 | 5 | |
10 oz Grilled Chicken Breast | 440 | 76 | 1 | 120 | |
2 Cups Broccoli | 62 | 5 | 12 | 1 | |
2 Cups Baby Spinach | 20 | 3 | 3 | 0 | |
1 Large Apple | 100 | 30 | 1 | 1 | |
2 Slices EZ Bread | 160 | 8 | 30 | 1 | |
Total | 922 | 152 | 51 | 128 | |
Calories | Protein | Carbs | Fat | ||
Daily total | 2129 | 235 | 195 | 160 |