Lean bulk numbers...Look okay?
- Thread starter BalcoBob
- Start date
SouthernCross28
Novice
I would go more protein, about 300g and drop the fats to around 60-70. Maybe go 40/40/20?
3J
Super Moderator
why the high multiplying factor.. u need to justify that.. whats your day job.. workout routine.. and cardio look like?
shainesboostin
New member
Well I serve which is a lot of walking. I also do MMA 3 times a week which is a ton of cardio. My jitsu class alone is 2 hours. I train about 5 total hours, weights,tai,jitsu...I don't do to much Cardio as far as running. I run maybe 2 times a week and it's normally Hiit type cardio.
sebaco2011
New member
just wondering but why did you choose mast instead of something like tren or anavar? those woulda been wayyy better in my opinion especially on a lean bulk tren would just shred you up BIGTIME and make you strong as a chimpanzee!
Tren is horrible for your cardio and a horrible drug for MMA. EQ,Test and Mast is one of the best cycles you can do for MMA. Tren is amazing drug and gets you huge and cut but it's really bad for mma cause the pumps and cardio factor.
3J
Super Moderator
ahhh im glad you posted on here.. totally forgot about this thread..
so with your level of activity your going to have to step it up.. personally i think 4000 calories would be a good point to start with.. on non jiujitsu days go down to 3700...
i have guys who are on 6k calories a day and just working out who lean bulk.. its just about having the diet set up correctly
so with your level of activity your going to have to step it up.. personally i think 4000 calories would be a good point to start with.. on non jiujitsu days go down to 3700...
i have guys who are on 6k calories a day and just working out who lean bulk.. its just about having the diet set up correctly
3J
Super Moderator
CAL/CARBS/FATS/PROTEIN
MEAL 1-Optimum Nutrition - 100% Whey Protein Powder Gold Standard - Double Rich Chocolate, 2 scoop 240 6 2 48
MEAL 2
Quaker Oats - Peaches and Cream Instant Oatmeal, 2 packet 260 54 4 6
Pantry Essentials - Fat Free Milk, 1 cup (240 mL) 90 13 0 9
Snack- Optimum Nutrition - 100% Whey Protein Powder Gold Standard - Double Rich Chocolate, 1 scoop 120 3 1 24
MEAL 3-Monterey (Costco) - Baby Bella Mushrooms ( Whole) , 3 oz (84 g) = abt mushrooms 20 3 0 3
Jenni-O - Premium Lean White Turkey Burger Patty, 1 patty 180 0 9 21
Open Nature - Nuts and Seeds Bread, 1 slice 110 17 2 4
MEAL 4-Abb Performance - Pure Pro 50 - Milk Chocolate, 1 bottle (14.5 fl. oz.) 250 9 2 50
Vita Coco - Coconut Water 330ml, 660 ml 120 30 0 0
Blue Diamond - Whole Natural Almonds 6oz Can, 28 nuts 1 oz 160 6 14 6
MEAL 5-Outback - Norwegian Salmon - No Butter, 7 oz 364 2 21 39
Outback - Sweet Potato (Plain), 0.5 potato 159 32 3 3
Generic - Broccoli, 0.5 cup 15 1 0 0
MEAL 6-Eating Right - Ham & Cheese Stuffed Sandwich, 1 Sandwich 260 36 7 13
Safeway/Vons - Reduced Fat Creamy Peanut Butter, 2 tbsp 180 12 12 7
Meal 7-Eating Right (Safeway) - Turkey Bacon, 4 slice 200 4 6 24
Green Line - Quick and Easy Green Beans, 1 Cup (3 oz./85g) 25 6 0 2
MEAL 8-Optimum Nutrition - 100% Whey Protein Powder Gold Standard - Double Rich Chocolate, 2 scoop 240 6 2 48
OTHER-Propel Zero - Kiwi Strawberry, 1 Bottle (16.9 Fl Oz) 0 0 0 0
Arizona - Diet Green Tea With Ginseng, 8 fl oz. 0 1 0 0
TOTALS- CAL- 2,993 CARBS-241 FAT -85 PROTEIN- 307
MJ Goal CAL-3,700 CARBS 400- CARBS 70-FATS PROTEIN- 300
This was day 1 just to see where I was at and I noticed my carbs are low, but if you add my sugar with the carbs I'm at about 321 which is still lower then where you want me. Fats I went over 15grams. Calories need to go up. Protein was good. I also get way to much protein from my shakes and not enough from food.
MEAL 1-Optimum Nutrition - 100% Whey Protein Powder Gold Standard - Double Rich Chocolate, 2 scoop 240 6 2 48
MEAL 2
Quaker Oats - Peaches and Cream Instant Oatmeal, 2 packet 260 54 4 6
Pantry Essentials - Fat Free Milk, 1 cup (240 mL) 90 13 0 9
Snack- Optimum Nutrition - 100% Whey Protein Powder Gold Standard - Double Rich Chocolate, 1 scoop 120 3 1 24
MEAL 3-Monterey (Costco) - Baby Bella Mushrooms ( Whole) , 3 oz (84 g) = abt mushrooms 20 3 0 3
Jenni-O - Premium Lean White Turkey Burger Patty, 1 patty 180 0 9 21
Open Nature - Nuts and Seeds Bread, 1 slice 110 17 2 4
MEAL 4-Abb Performance - Pure Pro 50 - Milk Chocolate, 1 bottle (14.5 fl. oz.) 250 9 2 50
Vita Coco - Coconut Water 330ml, 660 ml 120 30 0 0
Blue Diamond - Whole Natural Almonds 6oz Can, 28 nuts 1 oz 160 6 14 6
MEAL 5-Outback - Norwegian Salmon - No Butter, 7 oz 364 2 21 39
Outback - Sweet Potato (Plain), 0.5 potato 159 32 3 3
Generic - Broccoli, 0.5 cup 15 1 0 0
MEAL 6-Eating Right - Ham & Cheese Stuffed Sandwich, 1 Sandwich 260 36 7 13
Safeway/Vons - Reduced Fat Creamy Peanut Butter, 2 tbsp 180 12 12 7
Meal 7-Eating Right (Safeway) - Turkey Bacon, 4 slice 200 4 6 24
Green Line - Quick and Easy Green Beans, 1 Cup (3 oz./85g) 25 6 0 2
MEAL 8-Optimum Nutrition - 100% Whey Protein Powder Gold Standard - Double Rich Chocolate, 2 scoop 240 6 2 48
OTHER-Propel Zero - Kiwi Strawberry, 1 Bottle (16.9 Fl Oz) 0 0 0 0
Arizona - Diet Green Tea With Ginseng, 8 fl oz. 0 1 0 0
TOTALS- CAL- 2,993 CARBS-241 FAT -85 PROTEIN- 307
MJ Goal CAL-3,700 CARBS 400- CARBS 70-FATS PROTEIN- 300
This was day 1 just to see where I was at and I noticed my carbs are low, but if you add my sugar with the carbs I'm at about 321 which is still lower then where you want me. Fats I went over 15grams. Calories need to go up. Protein was good. I also get way to much protein from my shakes and not enough from food.
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I figure by tmmw I will be able to tweak this and get my calories and carbs up and make sure I eat more food and less shakes. I hope to gain 5lbs while cutting bodyfat. I think I'm about 7-8 percent and about 198lbs. Even If I don't gain I hope to get my BF to 6 percent. Also what's your stance on sugar? and carbs late? I could have caught up with my carbs by adding oats to my meal late but decided not to cause I know carbs will turn in to fat.
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