my very simple lean bulking diet - thoughts?

[tex24]

I want to keep this very simple, 4 meals a day is easier for me than 6 due to my schedule, and number of meals is pointless anyways. I'm talking liquid pasteurized egg whites also, better than raw separated for many reasons. Just started 12 weeks of test e at 500mg/wk, and 4 weeks dbol 40mg/day. Currently sitting at 6'1" 185lbs 13% bf, looking to hit 200-205 around 10-11%. Opinions are appreciated.

Meal 1
8 fl oz egg whites
12 fl oz skim milk
1 scoop whey
1 cup oats
1 banana

Meal 2
8 oz chicken breast
1 cup cooked white rice
16 fl oz milk
1 cup veggies

Meal 3 ***8211; post workout
8 fl oz egg whites
12 fl oz skim milk
1 scoop whey
1 cup oats
40g dextrose
1 banana

Meal 4
8 oz chicken breast
1 large sweet potato
16 fl oz milk
1 cup veggies

3160 cals, 272 protein, 416 carbs, 46 fat

 

[Prowl]

Just curious are meals 1 and 3 just mixed in a blender?

 

[tex24]

Just curious are meals 1 and 3 just mixed in a blender?

Yes, minus the banana, or maybe with the banana, whatever I feel like. I know it is a shake but the majority of the protein is NOT from the whey

I also might bump up the rice to 1.5-2 cups in meal 2, and break it into 5 meals if I am feeling too hungry at the end of the night

 

[DreDay187]

What's your TDEE? You're a little low on fats, I would reduce protein or carbs a little bit and bump up your dietary fat intake to at least 75g.

 

[CptFKNplanet]

^ Definitely up the fats. Also, for 6'1 @ 185lbs 3100 cals seems low to me. Especially on a test / dbol cycle. I'm 5'7 @ 175 and taking in ~3500cals. How many days per week are you training, and what do those days look like? You don't need to lay out your whole routine, just give me the gist of it.
Check out the TDEE calculator on IIFYM (most accurate calculator I've found) be honest when entering your numbers.

edit: I can't get the fucking link to post right, so just copy / paste this: iifym.com/tdee-calculator/

 

[tex24]

My TDEE is 2770 based on katch-mccardle. I was going to start at 3200 like in the OP then add accordingly

I train M/T/Th/F

Monday and Thursday are push - 10-12 sets for chest, 3 for shoulders, 5 for triceps - exercises I choose from: weighted dips, DB flat/inc/dec, flys, DB shoulder, lat raises, tri pd
Tuesday and Friday are pull - 10-12 sets for back (3 of these are deads), 5 for biceps - exercises I choose from: deads, BB row, DB row, lat pd, chins, DB and EZ curls

Contemplating upping the volume of sets though

 

[CptFKNplanet]

If you've calculated your TDEE then go with that. The only way to know for sure is to do it.

I personally like higher volume training. I also do a different type of split though. Push / pull works well, especially if you have time constraints. However, your question was about diet... not training. SO, as I was saying 3200 cals should be a good place to start. That's roughly 15% over your TDEE which is right around where you want to be. I will say that you'll probably end up bumping them up pretty quick though. However, no need to rush into it. I would also suggest cutting out the shakes if you can, I understand a lot of times it's a convenience thing but I recommend getting as many of your calories from whole food meals as possible. I'd also switch up your macros to be more like 250p/100f/325c. Make sure those fats are mostly from natural sources though i.e. almonds, natty peanut butter, avocados, etc. Fats are more important than people realize for hormone regulation and high protein diets are nonsense. All that extra protein will just end up out-gassing and be a waste of other calories that you could benefit from. At the end of the day though, it comes down to what is optimal for you.

 

[CptFKNplanet]

Also..................................................... WHERE THE FUCK IS YOUR LEG TRAINING?!?!?!?!?!

 

[3J]

agreed.. upping the healthy fats will help...

but half of your intake comes from a blender.. its a no no in my books

 

[tex24]

Sorry, I squat on Thursdays. 12ish reps for growth, don't really care much for squat strength...deads are a different story though! Those + deads are all I do for legs. I'm not looking to compete and I have pretty huge legs genetically (as well as from sport training) anyways

agreed.. upping the healthy fats will help...

but half of your intake comes from a blender.. its a no no in my books

Yeah that was one of my concerns. I figured it wasn't that big of a deal since it's still real foods and not whey though. Oats, egg whites, milk, bananas.

Anyways I'll add some olive oil to my final meal as well as some natty PB to my first, thanks guys

 

[DreDay187]

Sorry, I squat on Thursdays. 12ish reps for growth, don't really care much for squat strength...deads are a different story though! Those + deads are all I do for legs. I'm not looking to compete and I have pretty huge legs genetically (as well as from sport training) anyways


Yeah that was one of my concerns. I figured it wasn't that big of a deal since it's still real foods and not whey though. Oats, egg whites, milk, bananas.

Anyways I'll add some olive oil to my final meal as well as some natty PB to my first, thanks guys

I don't know if I interpreted your post wrong but don't neglect leg training and squats just bc you don't care about squat strength, have big legs, and no plans to compete. Of I didn't interpret it right I apologize. Squat strength translate to strength in almost every other lift, it works 80+ % of the body directly or isometrically, helps with explosiveness and core strength, etc. I saw a study years ago where athletes ONLY trained squats for ~6months. After just doing squat training for 6months the researchers test bench press strength and noted an average increase in bench strength of around 25lbs I think. THIS WAS WITH NO DIRECT BENCH OR CHEST TRAINING WHATSOEVER. Hip drive, explosiveness and working the body as a whole system has numerous benefits besides just big legs.

Add some pb, olive oil, and even avacados Nd nuts will help for dietary fat. Good luck brother

 

[DreDay187]

Also whey isn't a bad thing. It's simply a form of processed milk protein that's typically devoid of many micros unless they're added in with the manufacturing process. The biggest thin with liquid intake is the lack of a digestion period and lack of satiety.

 

[tex24]

I don't know if I interpreted your post wrong but don't neglect leg training and squats just bc you don't care about squat strength, have big legs, and no plans to compete. Of I didn't interpret it right I apologize. Squat strength translate to strength in almost every other lift, it works 80+ % of the body directly or isometrically, helps with explosiveness and core strength, etc. I saw a study years ago where athletes ONLY trained squats for ~6months. After just doing squat training for 6months the researchers test bench press strength and noted an average increase in bench strength of around 25lbs I think. THIS WAS WITH NO DIRECT BENCH OR CHEST TRAINING WHATSOEVER. Hip drive, explosiveness and working the body as a whole system has numerous benefits besides just big legs.

Add some pb, olive oil, and even avacados Nd nuts will help for dietary fat. Good luck brother

Don't get me wrong, I still gain strength with my squat, I just don't train them in the 3-5 rep range like I do for deads, I stick to 8-12, that's all I meant by that. I've heard of the same types of findings from similar experiments, good looks.

And I understand about the liquid meals. Its mainly for convenience due to my schedule and its an easy way to get in 700-800 quality cals. I'll have to reevaluate one of the two I guess if it will be noticeably different. The satiety thing isnt an issue but the fast digestion point is more likely. Thanks for the posts in both threads doc!

 

[DreDay187]

Anytime man. Hit your cycle hard with good diet and training and you're going to enjoy the results you see!