Changed my plan. Need advice

[dr0832]

I have been cutting for about a month and a half. I have lost 2 inches on my waste and I dropped from 14% BF 10 BF% (from 175 lbs down to 163 lbs. I am 5'11. I started cutting because I wanted to get my abs to show, but now I am realizing I look too skinny at this weight. I have decided I would like to put on 10lbs of LBM while at the same time putting on the absolute least possible amount of fat. I lift 4-5 days a a week intensly for 30 minutes with my trainer. I also have been doing 4-5 days of cardio (which I will adjust). I would like to know of a super clean bulking diet that I can use to put on this LBM? I am willing to eat whatever it takes. I guess I would like to put it on in about 1.5-2 months if thats possible. Can anyone advise me.

 

[ZKaudio]

you need to up cal's while keeping everything dialed in. Throw in some ALA/rALA while u up your calories to keep the extra carbs from spilling over into liver glyc. This will prevent a carb induced p.ph. pathway fat synthesis. Try to keep all your carbs as low gi as possible. Very high protein intake, personally, I'd even keep fat moderately low. Coming from mostly EFA's. There is so much to write here, it's almost overwhelming. There are some great diets out there, you've probably felt out your body's preferrences through cutting and know how you respond to various macro %'s. if you can handle carbs w/o putting on gut, then up them, but if you puff up from carbs very easily, then keep your diet very similar in %'s to your cutting plan and up cal's slightly each 2 wks.

 

[STEP OFF]

you may want to check out a CKD bulk

 

[dr0832]

ZKaudio I am not actually sure on ratios to be honest. I have just ate about 2g of protein per lb, 40g of fat and the rest carbs. What is a good ratio for a super clean bulk.

Step-off I will look into it, but does it maintain body fat or lower it while building muscle?

 

[serbyte]

I would do high protien such as 2 gs per pound only for the first 24 hours after a workout and taper downward towards the end to almost 1 g per pound. I eat 1 carb with every gram of protien to maximize absorbtion. The only time i have more carbs is in the mornings, PW shake, and PW meal. Each have about 40-50gs of carbs taken with ALA(3-400mgs)

 

[STEP OFF]

i dont know much about other than it helped someone on this board put on mass with little bf, forget who it was ....

 

[dr0832]

are there any sites I can go to to see example meals of a bulking diet.

 

[STEP OFF]

bodybuilding.com has a decent nutrition forum .. and you can actually use the search button there without having to pay for a "platinum" membership

 

[dr0832]

oops

 

[dr0832]

When I was cutting I was taking in about 1600-1700 calories which was something like 40g fat, 170g protein, 100g carbs a day. I was also was doing 4 days of cardio which burned 100-250 calories a day and 30 minutes of intense lifting 4-5 days a week which I was told burned about 400 calories a day. Today since I started bulking heres what I took in so far. Please tell me whether its ok. This is my day off from lifting and I am dropping cardio to 1-2 times per week. I am not sure how I can get more food in because at almost all the meals so far I have been stuffed.

11:30 am
1 whole egg, 2 whites, 4 egg beaters
1 table olive oil
1/2 grape fruit
8 oz's coffee
6 oz's skim milk
1 pack of splenda
Totals- (45g pro, 25g carbs, 19g fat)

3 glasses of water

3:00 pm
2 packs plain oatmeal
2 medium strawberries
1 pack of splenda
1 tablespoon NPB
protein shake w/ 16 ounces of water (40g's protein)
8 ounces of water
Totals- (52g pro, 42g carbs, 15g fat)

7:00 pm
1 pack of beef jerky
1 medium sweet potato
5 pieces of 99% fat free grilled chicken
1/6 of a red pepper grilled
Totals - (52g pro, 33g carbs, 17g fat)

8 glasses of water

9:30 pm
3 pieces of chicken grilled
5/6 of a red pepper grilled
1 piece of wheat bread
1.5 tbsp peanut butter
3 glasses of water
1 glass of tea
Totals - (32g pro, 29g carbs, 13g fat)

At 11:30
I will have:
shake - 40g protein w/ 16 ounces of water
Total - (40 pro, 8 carbs, 3 fat)

1:30
1/2 cup of fat free cottage cheese
2 medium strawberies
1 packet splenda
cinamon spice
22g protien shake w/ 8 ounces of water

Total - (36g pro, 8g carbs, 0g fat)


Would weight gainer shit be an option? I only would do at most 400-500 calories a day from it. I don't want to use it if its gonna make me gain excess fat. I am not in a big rush but like I said I would like to put on about 10 lbs of LBM in 2 months if thats possible, with the least amount of fat. If it will take longer thats ok as well. Am I taking in too much fat or too many carbs or too little protein? I am gonna pick up some r-ala tomorrow but whats the dosage and when should I take it and with what types of food? I forgot to mention I usually have fresh fish like salmon or tuna or something else a couple time a week.