Advice on Lean Bulk Diet?

[Session25]

I am going to be starting my first cycle of Test E (500/wk) for 12 weeks. That being said, i need to setup a strict lean bulk diet to follow during this bulk. My cycle is already in check, and my lifting routine is in check as well, just need to write out a solid diet to get the most out of my cycle.

My goals are to put on as much muscle possible, without much fat (obviously).

Here are my stats:
20y/o
5'11
178lbs
9% bf

BMR = 1948
TDEE = 3311

I have yet to figure out the MACROS, but here is my diet plan as of now..I know it could probably use some tweaking, it may not even be enough food, but that's why im asking for your advice. Keep in mind i will be on Test 500/wk for 12 weeks. Critiques and opinions is appreciated.

Meal 1 (9:30am):
3 egg whites
1 whole egg
2 servings of Oats (oatmeal)
2 slices whole wheat bread

Meal 2 (11:30am):
5 oz. chicken breast
1 cup brown rice
Fish oil pill
glass of water

(12:30): LIFT

Meal 3 PWO (1:45pm): 40g of Syntha-6 Protein powder (consists of Whey and Casein)

Meal 4 (2:30pm):
5 oz. chicken breast
1 sweet potato
1 glass of skim milk

Meal 5 (Dinner- 5:30pm): This meal consists of what my family makes for dinner; always good food, for example: whole wheat pasta/steak/roast beef/veggies/whole wheat bread/
(it varies depending on the night)

Meal 6 (8:00pm):
5 oz. fish filet
1 whole wheat bagel w PB
1 banana
1 glass of water

Meal 7 (10:30pm): 40g Syntha-6 Protein Powder (consists of Whey and Casein).


Advice on this lean bulk diet would be appreciated, i will try to calculate the MACROS soon too.

 

[3J]

I am going to be starting my first cycle of Test E (500/wk) for 12 weeks. That being said, i need to setup a strict lean bulk diet to follow during this bulk. My cycle is already in check, and my lifting routine is in check as well, just need to write out a solid diet to get the most out of my cycle.

My goals are to put on as much muscle possible, without much fat (obviously).

Here are my stats:
20y/o
5'11
178lbs
9% bf

BMR = 1948
TDEE = 3311

I have yet to figure out the MACROS, but here is my diet plan as of now..I know it could probably use some tweaking, it may not even be enough food, but that's why im asking for your advice. Keep in mind i will be on Test 500/wk for 12 weeks. Critiques and opinions is appreciated.

Meal 1 (9:30am):
3 egg whites
1 whole egg
2 servings of Oats (oatmeal)
2 slices whole wheat bread

Meal 2 (11:30am):
5 oz. chicken breast
1 cup brown rice
Fish oil pill
glass of water

(12:30): LIFT

Meal 3 PWO (1:45pm): 40g of Syntha-6 Protein powder (consists of Whey and Casein)

Meal 4 (2:30pm):
5 oz. chicken breast
1 sweet potato
1 glass of skim milk

Meal 5 (Dinner- 5:30pm): This meal consists of what my family makes for dinner; always good food, for example: whole wheat pasta/steak/roast beef/veggies/whole wheat bread/
(it varies depending on the night)

Meal 6 (8:00pm):
5 oz. fish filet
1 whole wheat bagel w PB
1 banana
1 glass of water

Meal 7 (10:30pm): 40g Syntha-6 Protein Powder (consists of Whey and Casein).


Advice on this lean bulk diet would be appreciated, i will try to calculate the MACROS soon too.

get those macros up.. it looks like it might be a little short.. but im not sure..

 

[Session25]

I'll have the MACROS up tomorrow morning. How many calories should i be getting while on Test if my BMR is 1948?

 

[3J]

its really predicated on your activity level.. but at least 3500 calories...

let me know if your interested in becoming a client... ill take the guessing game out of it...

if not just post up macros and ill make sure to send you down the right path

 

[Session25]

its really predicated on your activity level.. but at least 3500 calories...

let me know if your interested in becoming a client... ill take the guessing game out of it...

if not just post up macros and ill make sure to send you down the right path

I used a 1.7 activity level for TDEE bc i lift hard 5 times a week. And i would really like to be one of your clients but i just dont have the money for it.

But i'll get the macros up and would really appreciate your help! thanks

 

[Session25]

Ok, here are the MACROS: protein/carbs/fats/calories

Meal 1:
3 egg whites 12/0/0/48
1 whole egg 6/0/4/6
2/3 cup oatmel 12/52/6/300
2 slices toast w butter 8/42/12/320
12 oz. orange juice 3/40.5/0/165
Total: 41/135/22/903

Meal 2:
5 oz. chicken breast 42/0/11/276
1 cup brown rice 5/40/3.5/230
12 oz. water 0/0/0/0
flax oil pill 0/0/2/10
Total: 47/40/16.5/516

Meal 3 PWO: Syntha-6 Protein powder 22/15/6/200
Serving of 100% juice 0/23/0/100
Total: 22/38/6/300

Meal 4: carb/cal/pro/fat pro/carb/fat/cal
5 oz. chicken breast 42/0/11/276
1 sweet potato 4/41/0/180
12oz. milk 12/18/0/120
Total: 58/59/11/576

Meal 5: (Dinner) – meat, veggies, bread, 1 glass of water
Total: 58/59/11/576

Meal 6:
5 oz. fish 34/0/1.32/159
whole wheat bagel w PB 12.5/47/10/215
1 banana 1.3/27/0.4/105
12 oz. water 0/0/0/0
Total: 48/74/12/479

Meal 7: TWO SCOOPS Syntha-6 Protein powder 44/30/12/400

TOTAL MACROS: 318/435/90.5/3174

 

[3J]

Ok, here are the MACROS: protein/carbs/fats/calories

Meal 1:
3 egg whites 12/0/0/48
1 whole egg 6/0/4/6
2/3 cup oatmel 12/52/6/300
2 slices toast w butter 8/42/12/320
12 oz. orange juice 3/40.5/0/165
Total: 41/135/22/903

Meal 2:
5 oz. chicken breast 42/0/11/276
1 cup brown rice 5/40/3.5/230
12 oz. water 0/0/0/0
flax oil pill 0/0/2/10
Total: 47/40/16.5/516

Meal 3 PWO: Syntha-6 Protein powder 22/15/6/200
Serving of 100% juice 0/23/0/100
Total: 22/38/6/300

Meal 4: carb/cal/pro/fat pro/carb/fat/cal
5 oz. chicken breast 42/0/11/276
1 sweet potato 4/41/0/180
12oz. milk 12/18/0/120
Total: 58/59/11/576

Meal 5: (Dinner) – meat, veggies, bread, 1 glass of water
Total: 58/59/11/576

Meal 6:
5 oz. fish 34/0/1.32/159
whole wheat bagel w PB 12.5/47/10/215
1 banana 1.3/27/0.4/105
12 oz. water 0/0/0/0
Total: 48/74/12/479

Meal 7: TWO SCOOPS Syntha-6 Protein powder 44/30/12/400

TOTAL MACROS: 318/435/90.5/3174

how did you get these macros?? they are off

based upon your carb, fat, and protein totals you should be around 3800-3900 calories on this diet

 

[Session25]

i just looked at the nutrition labels on the packages, and used Calories in 5 oz of boneless, cooked Chicken Breast and Nutrition Facts for some information on chicken, sweet potatoes..

 

[3J]

4 calories for each gram of protein and for each gram of carbs.. 9 calories for each gram of fats..

puts you near 4k...

use fitday.com

 

[Session25]

Hey 3J, i just plugged everything into fitday.com as best i could. here's what i got:

pro/carb/fats/cal

306.5/489.4/96.6/4,054

Protein = 31%
Carbs = 48%
Fats = 21%

What do you think? Does it look good or should it be adjusted for this Test E bulk cycle?Thanks again.

 

[3J]

the diet will help you bulk no prob.. the issue i see with it is unnecessary fat gain...

if thats something your not worried about your g2g...

but i would make some tweaks..

hold on ill give you some pointers

 

[3J]

Ok, here are the MACROS: protein/carbs/fats/calories

Meal 1:
3 egg whites 12/0/0/48
1 whole egg 6/0/4/6
2/3 cup oatmel 12/52/6/300
2 slices toast w butter 8/42/12/320
12 oz. orange juice 3/40.5/0/165
Total: 41/135/22/903
ok.. up the oatmeal.. drop the butter on the toast, and lose the oj.. (u want fruit juice eat the damn fruit..
Meal 2:
5 oz. chicken breast 42/0/11/276
1 cup brown rice 5/40/3.5/230
12 oz. water 0/0/0/0
flax oil pill 0/0/2/10
Total: 47/40/16.5/516
flax oil does not absorb well.. i would switch to coconut oil, olive oil, or fish oil
Meal 3 PWO: Syntha-6 Protein powder 22/15/6/200
Serving of 100% juice 0/23/0/100
Total: 22/38/6/300
lose the juice for a whole white bagel
Meal 4: carb/cal/pro/fat pro/carb/fat/cal
5 oz. chicken breast 42/0/11/276
1 sweet potato 4/41/0/180
12oz. milk 12/18/0/120
Total: 58/59/11/576
make that skim milk.. mixing carbs and high fats is not a good idea most the time
Meal 5: (Dinner) – meat, veggies, bread, 1 glass of water
Total: 58/59/11/576

Meal 6:
5 oz. fish 34/0/1.32/159
whole wheat bagel w PB 12.5/47/10/215
1 banana 1.3/27/0.4/105
12 oz. water 0/0/0/0
Total: 48/74/12/479

Meal 7: TWO SCOOPS Syntha-6 Protein powder 44/30/12/400
switch this to casein
TOTAL MACROS: 318/435/90.5/3174

in bold!

 

[Session25]

Thanks for your help 3J. i would like to put on as little fat as possible during this bulk. I'll make the changes you suggested, and i never drink anything but skim milk lol.. besides the small tweaks, does this seem like a good bulk diet for my cycle? once again, thanks.

 

[3J]

with the changes it looks good.. whether or not you will gain weight only time will tell..

what i want you to do is watch your weight once a week.. if your not gaining 1-2lbs a week go ahead and add 200 calories every 5 days till you do..

enjoy!!

 

[Session25]

with the changes it looks good.. whether or not you will gain weight only time will tell..

what i want you to do is watch your weight once a week.. if your not gaining 1-2lbs a week go ahead and add 200 calories every 5 days till you do..

enjoy!!

alright, i appreciate it man!

 

[3J]

no prob.. keep us posted

 

[troumbror]

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