Lean Bulk Diet (Suggestions Welcome)

[slayer of souls]

Currently 5'9 200lbs. Will be running deca/test cycle in 2 weeks.


Training Day

7.30AM - Weight Gainer

8.00AM- 8 Egg White Omelette. 1 Tbsp Fishoil. Wheatabix cereal with milk.

12AM - 1 450gram box of low fat yohurt

2pm - Grilled Chicken 300grams, baked potatoes, and vegetables.

5pm - 1 450 gram box of low fat yoghurt

6pm: Meal replacement shake.

7pm: Workout

8.30 Grilled chicken/fish with potatoes.


9pm: Grilled chicken with roasted peanuts and almonds on the side.

10pm: Shake or meal (high protein high fat) and fish oil

On non gym days, I reduce my carbs.

 

[Welter]

Currently 5'9 200lbs. Will be running deca/test cycle in 2 weeks.


Training Day

7.30AM - Weight Gainer

8.00AM- 8 Egg White Omelette. 1 Tbsp Fishoil. Wheatabix cereal with milk.

12AM - 1 450gram box of low fat yohurt

2pm - Grilled Chicken 300grams, baked potatoes, and vegetables.

5pm - 1 450 gram box of low fat yoghurt

6pm: Meal replacement shake.

7pm: Workout

8.30 Grilled chicken/fish with potatoes.


9pm: Grilled chicken with roasted peanuts and almonds on the side.

10pm: Shake or meal (high protein high fat) and fish oil

On non gym days, I reduce my carbs.

Without your BMR/tdee and macros its tough to say but just from looking at your meals you could be doing better.

What kind of potatos? I would absolutely get some whole foods pre-workout. If your going to do a shake I would do it pwo.

 

[slayer of souls]

Without your BMR/tdee and macros its tough to say but just from looking at your meals you could be doing better.

What kind of potatos? I would absolutely get some whole foods pre-workout. If your going to do a shake I would do it pwo.

Can't preworkout, head to the gym straight from the office.

 

[Welter]

Can't preworkout, head to the gym straight from the office.

pack yourself a sandwich? pre and pwo meals are your most important imo.

 

[slayer of souls]

pack yourself a sandwich? pre and pwo meals are your most important imo.

PWO is a solid meal.

Pre I have yogurt and a mrp. I cant eat non stop at work... I think a sandwich could work.

 

[slayer of souls]

Cal

3,876

Fat
173.7

Carb
252.3

Prot
328.0

 

[Welter]

Currently 5'9 200lbs. Will be running deca/test cycle in 2 weeks.


Training Day

7.30AM - Weight Gainer

8.00AM- 8 Egg White Omelette. 1 Tbsp Fishoil. Wheatabix cereal with milk.

12AM - 1 450gram box of low fat yohurt

2pm - Grilled Chicken 300grams, baked potatoes, and vegetables.

5pm - 1 450 gram box of low fat yoghurt

6pm: Meal replacement shake.

7pm: Workout

8.30 Grilled chicken/fish with potatoes.


9pm: Grilled chicken with roasted peanuts and almonds on the side.

10pm: Shake or meal (high protein high fat) and fish oil

On non gym days, I reduce my carbs.

I would drop your fats down a little, Your currently running 34%protein 26% carbs 40% fats

I would try and get somewhere around a 40-40-20 split.

Also your eating 3 full meals between 8:30pm and 10pm thats a lot of food in a short period of time. is your last shake casein? or red meat? I know work will make it difficult for you to get all your eating in but i would try to get somewhere along the lines of
Meal 1 Whole food breakfast carb/pro
Meal 2 carb/pro
Meal 3 carb/pro
Meal 4 (Pre) whole food carb pro
Meal 5 (pwo) shake
Meal 6 carb/pro
Meal 7 pro/fat
Meal 8 casein shake, cottage cheese or lean red meat

I would look at 3J's sticky to get an idea of the food you should be eating. You can also get the formula to figure your bmr/tdee. your going to want to eat slightly over your tdee and add some cardio if you can.

I would try and spread your meals out to every 2.5 to 3 hours. If you have to do shakes then do them but i think most people agree whole foods should always be your first option

 

[slayer of souls]

Ive always tried to follow the berardis clean bulk diet and nutrient timing of p + C and P+F

I could probably get by with a chicken breast sandwich at work, but in my profession its not feasible to take breaks during trading hours.

Yoghurt isnt a good substitute?

 

[Welter]

Yogurt isnt bad, I eat greek yogurt regularly.

 

[slayer of souls]

Added two chicken breasts sandwhiches

 

[slayer of souls]

Training Day

7.30AM - Weight Gainer

8.00AM- 8 Egg White Omelette. 1 Tbsp Fishoil. Wheatabix cereal with milk.

12AM - 1 450gram box of low fat yohurt

2pm - Grilled Chicken 300grams, baked potatoes, and vegetables.

5pm - 1 Chicken Breast Sandwich

6pm: Meal replacement shake.

7pm: Workout

8.30 Grilled chicken/fish with potatoes.


9pm: Grilled chicken with roasted peanuts and almonds on the side.

10pm: Ground Beef with cheese.

On non gym days, I reduce my carbs.

 

[Welter]

Slayer

Your choices arent bad but i dont like the 3 late meals bunched together so tightly.

I know you said it would be hard to eat pre-workout but i would really try to swap the shake and the chicken sandwich.

Any idea what your bmr/tdee is?

 

[sicasso13]

Training Day

7.30AM - Weight Gainer

8.00AM- 8 Egg White Omelette. 1 Tbsp Fishoil. Wheatabix cereal with milk.

12AM - 1 450gram box of low fat yohurt

2pm - Grilled Chicken 300grams, baked potatoes, and vegetables.

5pm - 1 Chicken Breast Sandwich

6pm: Meal replacement shake.

7pm: Workout

8.30 Grilled chicken/fish with potatoes.


9pm: Grilled chicken with roasted peanuts and almonds on the side.

10pm: Ground Beef with cheese.

On non gym days, I reduce my carbs.

Why are you eating at ,9 and10,,The wholoe idea is to have fuel every 2.5 hours..This is why it is hard to give out info on diets..Duno what time you go to bed what time you wake up..You have a big window in the morning which is filled with yogurt and is killing you and to much at nite..What ur workout routine is..The whole idea is solid lean meat or fish with greens and some complex carbs threw out the corse of the day..

 

[cdn_guy_4]

I agree that that seems like a lot of food in the evenings. Maybe you can somehow try and fit a meal in between you breakfast and lunch and push your lunch slightly later. Other than that doesn't seem too bad to bulk. Maybe up your carbs a bit I'd guess.