Winter lean bulking diet - Advise please

[Lewis]

Stats:

19yrs
5"11
14 st 2 pounds
8% bf
workout every day
work 8 till 5 every day apart from weekends
office job

current diet,

Meal 1, before work - 1 bowl porridge with milk, 3 scoops weight gain shake, 1 bannana

Meal 2, mid morning - Chicken Breast, veg, 1 glass milk

Meal 3, Lunch - Chicken breat with rice or pasta, veg, flapjack, 1 glass skimmed milk

Meal 4, Mid afternoon - 3 scoops weight gain shake, 1 apple

Meal 5, after work - 2 tins tuna fish, mayo, salad, 2 slices wholemeal bread.

Meal 6 PWO - 2 scoops Whey protein shake

Meal 7 PPWO - 2 chicken breast with pasta, 1 glass skimmed milk

All comments welcome!!!

Cheat meals usually consist of 5 chicken selects from macdonalds, chickjen piri piri burger king etc. cheast meals on weekends

 

[supaman61]

Sounds ok, try to replace 1 of those shakes with real food and try to consume carbs for a maximum of 4 of your meals with the last 1 of the day being low carb or carb free.

 

[Lewis]

oky doke, thankyou for getting back to me.

Should i take out the pasta in the last meal and replace with a higher protein intake?

 

[JayC]

oky doke, thankyou for getting back to me.

Should i take out the pasta in the last meal and replace with a higher protein intake?

Nope, leave the carb! Honestly bro, at 8% BF, I would get the word "lean" out of your head. Just keep thinking "BULK", that's it!! Seriously! With a BF rating of 8% you can add a little more carbs and fat's (good fats) and not worry about excess weight in my opinion. I think guys sell themselves short way to often trying to "lean" bulk and they don't get enough calories to even sustain or maintain.
..and great job on even having a BF % that low! Most guys would kill for that number

 

[Phil9999]

my body fat is under 10 percent and i eat a 100 g of complex carbs right before bed you can use it for filling up your muscles

 

[mister69]

drop the milk, and drop the weightgainer shake. In place have a steak for the weightgainer shake. Also add in brocolli and salads in every meal.

 

[Suareezay]

Nothing wrong with milk, although i did hop on the anti-milk bandwagon for a short while. Or weightgainer for that matter - not everyone can eat real food meals at every feeding. Although protein powder + oats + peanut butter or olive oil would be a slightly better alternative.

Nothing horribly wrong with the diet, but I would consolidate some of those meals. At 142 pounds, you could easily fit sufficient calories into 3-5 meals. Eating 7 meals a day sucks, unless youre just into wasting all your time cooking/preparing/eating meals. The diet could also use more fat. Fruit wouldnt be a bad idea either. Youre also missing carbs at the most crucial time - PWO.

 

[Lewis]

Thanks guys, awsome feedback!

lewis