Please Scroll Down to See Forums Below
napsgear
genezapharmateuticals
domestic-supply
puritysourcelabs
UGL OZ
UGFREAK
napsgeargenezapharmateuticals domestic-supplypuritysourcelabsUGL OZUGFREAK

The 4500 Cal LEAN BULKING Diet

Bostonian

Bostonian

New member
Ok, Here is the diet I am starting (strictly) on Monday. I am all set and ready to go. If anyone wants to throw in some last minute suggestions, then please do so, I am ALL EARS (and Muscle, lol).

Here are my stats;

6ft
210 lbs
lifting 10 plus years, last 3 serious
Bf 14%-16%
34 Year Old

I am looking to be 240-250lbs when all said and done in 14 Weeks Total. Then I will be joining the OMEGA Project to cut down to 230lbs Solid, Cut and Ripped.

W/O 4 Days a week with Cardio 3 Days a week
Sun-W/O
Mon-Cardio
Tues- W/O
Wed.- Cardio
and so on...Then I take every other Sunday off, no cardio & no w/o





4,500 Calories Total (I would like to add more chicken and lean meat in there)


Meal #1
6 Whole Eggs
2 Slices Toast
1 Cup Oatmeal
2 Cups 1% Milk
Multivitamin/mineral supplement
2 Tablespoons Flax Seed Oil

Protein = 51 grams
Carbs = 49 grams
Fat = 35 grams
Total Calories = 1,000



Meal #2
3oz Peanuts
2 Cans Tuna
1 cup Brocc

Protein = 84 grams
Carbs = 15 grams
Fat = 48 grams
Total Calories = 780

Meal #3
8oz Grilled Chicken Breast
1 1/2 Half Cups Brown Rice
1 cup Broc/Spinach

Protein = 50 grams
Carbs = 76 grams
Fat = 6 grams
Total Calories = 540


Meal #4
7oz Sirloin Steak
2 Potatoes – Sweet
1 cup Broc/Spinach

Protein = 60 grams
Carbs = 26 grams
Fat = 18 grams
Total Calories = 600


Meal #5 (Pre-Workout)
8oz Grilled Chicken Breast
½ Cup Brown Rice
1 Rice Cake (with peanut butter)
2 Bananas

Protein = 60 grams
Carbs = 90 grams
Fat = 8 grams
Total Calories = 650




Meal #6 (Post Workout Shake)
ON 100% Whey Protein (2 Scoops)
2 Tablespoons Glutamine
Multivitamin/mineral supplement
10oz Apple Juice
1 Can Fat Free Yogurt

(Post Workout Meal)
8oz Lean Ground Beef
1 1/2 Cups Brown Rice
3 Rice Cakes (with honey and peanut butter)
2 Cups 1% Milk

Protein = 60 grams
Carbs = 50 grams
Fat = 7 grams
Total Calores = 780


Meal #7 (Just before bed)
8oz Cottage Cheese (Lowfat)
2 Tablespoons Flax Seed Oil

Protein = 24 grams
Carbs = 8 grams
Fat = 4 grams
Total Calories = 160
 
bostonian said:
Ok, Here is the diet I am starting (strictly) on Monday. I am all set and ready to go. If anyone wants to throw in some last minute suggestions, then please do so, I am ALL EARS (and Muscle, lol).

Here are my stats;

6ft
210 lbs
lifting 10 plus years, last 3 serious
Bf 14%-16%
34 Year Old

I am looking to be 240-250lbs when all said and done in 14 Weeks Total. Then I will be joining the OMEGA Project to cut down to 230lbs Solid, Cut and Ripped.

W/O 4 Days a week with Cardio 3 Days a week
Sun-W/O
Mon-Cardio
Tues- W/O
Wed.- Cardio
and so on...Then I take every other Sunday off, no cardio & no w/o





4,500 Calories Total (I would like to add more chicken and lean meat in there)


Meal #1
6 Whole Eggs
2 Slices Toast =35grm carbs
1 Cup Oatmeal =52gm carbs
2 Cups 1% Milk =22 gram carbs
Multivitamin/mineral supplement
2 Tablespoons Flax Seed Oil

Protein = 51 grams
Carbs = 49 grams no, more like 110 grams
Fat = 35 grams
Total Calories = 1,000



Meal #2
3oz Peanuts
2 Cans Tuna
1 cup Brocc

Protein = 84 grams
Carbs = 15 grams
Fat = 48 grams
Total Calories = 780

Meal #3
8oz Grilled Chicken Breast
1 1/2 Half Cups Brown Rice
1 cup Broc/Spinach

Protein = 50 grams
Carbs = 76 grams
Fat = 6 grams
Total Calories = 540


Meal #4
7oz Sirloin Steak
2 Potatoes – Sweet
1 cup Broc/Spinach

Protein = 60 grams
Carbs = 26 grams
Fat = 18 grams
Total Calories = 600


Meal #5 (Pre-Workout)
8oz Grilled Chicken Breast
½ Cup Brown Rice
1 Rice Cake (with peanut butter)
2 Bananas

Protein = 60 grams
Carbs = 90 grams
Fat = 8 grams
Total Calories = 650




Meal #6 (Post Workout Shake)
ON 100% Whey Protein (2 Scoops)
2 Tablespoons Glutamine
Multivitamin/mineral supplement
10oz Apple Juice
1 Can Fat Free Yogurt

(Post Workout Meal)
8oz Lean Ground Beef
1 1/2 Cups Brown Rice
3 Rice Cakes (with honey and peanut butter)
2 Cups 1% Milk

Protein = 60 grams
Carbs = 50 grams
Fat = 7 grams
Total Calores = 780


Meal #7 (Just before bed)
8oz Cottage Cheese (Lowfat)
2 Tablespoons Flax Seed Oil

Protein = 24 grams
Carbs = 8 grams
Fat = 4 grams
Total Calories = 160
Click to expand...

^^^ Some of your calculations are off
 
bostonian said:
What dont you like about the PWO Shake??
Click to expand...

Meal #6 (Post Workout Shake)
ON 100% Whey Protein (2 Scoops) - ON is the best!
2 Tablespoons Glutamine
10oz Apple Juice (I would do a 20-32oz Gatorade type drink instead - some may disagree but Apple and Grape juice never worked for me. Drink right after wkout and then hit the ON)

I would wait a little bit and throw the vit and yogurt with the meal:

(Post Workout Meal)
8oz Lean Ground Beef
1 1/2 Cups Brown Rice
3 Rice Cakes (with honey and peanut butter)
2 Cups 1% Milk
Multivitamin/mineral supplement
10oz Apple Juice
1 Can Fat Free Yogurt
 
bostonian said:
10lbs a month is very doable Bro, especially with AAS. That's only about 2.5lbs per week
Click to expand...

Depending on what you are cycling, 2.5lbs/wk of weight may be doable but muscle???? And on 4500 cals and less then 400gms protein??? If you are successful, post before and after pics.
 
I have my before's ready to go. I will change up the PWO shake. Also, it's a goal, it will make me work harder to attain if it's just out of site, but I have to think positive because I am starting Monday...I was thinking of adding a Shake or more red meat. Where do you feel the protein intake should be? Thanks
 
bostonian said:
What's off????
Click to expand...

I outlined that in your post when I quoted it. It's in bold.




And, no you are not going to gain 2.5 lbs a week every week unless you get fat.

This is a "LEAN" bulking. It's physically impossible to lean bulk 2.5 lbs a week. It will never happen.

You'd have to increase you caloric intake by 250 calories a week. By the time you get done at 14 weeks, you are gona have to be eating 8000 calories a day. You'd end up a fat ass and in terrible physical health.
 
That's good to know, I guess my thoughts were WAY off. Ok, so maybe 15-20 lbs sound right? I appreciate the Help!
 
bostonian said:
That's good to know, I guess my thoughts were WAY off. Ok, so maybe 15-20 lbs sound right? I appreciate the Help!
Click to expand...

You weigh 210 ?

I'm betting you wouldn't get much past 225 in 14 weeks. 15 pounds is a lot of weight.

If you got really serious with your lower half, you could probably muster 20 lbs.
 
Well, I def. appreciate the help. I guess my expectations are a little too high, but better than being to low I guess, lol.
 
bostonian said:
Well, I def. appreciate the help. I guess my expectations are a little too high, but better than being to low I guess, lol.
Click to expand...


Actually, if you don't put forth any expectation, and just work your ass off, you'll see the results and be happy with them. Setting a goal is great, but setting an expectation within a certain period of time, when it may or may not be somewhat unrealistic, is setting yourself up for potential disappointment.


Disappointment in results will demotivate you. Demotivation is suicide when it comes to bodybuilding.
 
I dont get disappointed easyly. I am a very motivated person and I need goals set for myself that are just out of my reach. It makes me work harder. If I set a goal that I know Ill be able to attain, then I just wont work as hard. This is just who I am. I do appreciate all of your input. So, as far as protein intake on a daily basis, where do you feel it should be?? Thanks
 
bostonian said:
I dont get disappointed easyly. I am a very motivated person and I need goals set for myself that are just out of my reach. It makes me work harder. If I set a goal that I know Ill be able to attain, then I just wont work as hard. This is just who I am. I do appreciate all of your input. So, as far as protein intake on a daily basis, where do you feel it should be?? Thanks
Click to expand...

Your diet #'s total 389 grams of protein. That's more than plenty. You are good to go.
 
outdoor griller said:
Thats why I love grilling because it is healthy and is packed with muscle building proteins.If you want more recipes or if you want to take a look at the collection of tips I have for grilling you can visit
Click to expand...

Lol.. At least make your posts relevant if your going to spam.
 
I didn't check your opening post to verify, but make sure you take 50 g casein protein every night before bed. I actually mix 50 g whey and 50 g casein with my shake before bed.

I never used to, and since I began taking Casein before bed, I have been putting on lean weight at a ridiculous pace.
 
Rikishi said:
I didn't check your opening post to verify, but make sure you take 50 g casein protein every night before bed. I actually mix 50 g whey and 50 g casein with my shake before bed.

I never used to, and since I began taking Casein before bed, I have been putting on lean weight at a ridiculous pace.
Click to expand...

Casein rocks the house baby! Perfect PM supplementation.
 
To the OP,

Are you running AAS in this 14 weeks? If so, is it a first cycle? Compounds, PCT? Judging by the fact you have a well researched diet, Im assuming PCT will be in check? If unsure post up the cycle on the AAS boeard bro. Good luck
 
PPS - if its a first cycle I would say start cals higher and if you notice ur putting mush on slowly decrease cals until you find the optimum level where you dont add fat but add maximum LBM.
 
You must log in or register to reply here.

Similar threads

Donaldpump
Approved Log Growth phase cycle with Test prop, Tren, Primo, NPP and GH
Replies
62
Views
8K
25homes
25homes
T
Test, Mast, HGH, Insulin Log
Replies
1
Views
324
the_alcatraz
the_alcatraz
T-RexAlpha
  • Locked
T-RexAlpha Cycle/TRT Log
Replies
3
Views
930
the_alcatraz
the_alcatraz
MrCheeky
Approved Log Winter Lean Bulk Log
Replies
13
Views
365
Tiger Salman Khan
Tiger Salman Khan
SSFITNESS
Approved Log My Right Size Diet body transformation log
2
Replies
114
Views
13K
the_alcatraz
the_alcatraz
Top Bottom