Heres my diet for a lean bulk - comments?

[cobracock1979]

Yoohoo EF'ers,

Im workin on my diet for my next cycle - lookin for a lean bulk. I will be tailoring this diet to 'bout 3500cals (700 above maintenance).

Here's what I got so far - I would much appreciate any comments.

I have just come off a CKD followed by a carb cycle, and am currently running about 250g Carbs, 100gfat, 300g protein. I dropped my BF from about 16 - <9%, so I wanna stay as lean as possible on cycle.

CYCLE DIET

7.30am 50g whey protein + 100g Powdered oats + fruit + 1.5 tbs Peanut Butter + 30g flax powder

10.30am 50g whey protein + 100g powdered oats

13.00pm Tuna/Chicken with 50 g brown rice OR whole wheat pasta OR noodles + Brocolli

15.00pm chicken breast

17.00pm 50g whey protein + 50g oats

WORKOUT

19.30pm 50 g Whey Protein + 50g Waxy Maize +BCAA + Glutamine

20.00pm Chicken + 100 g brown rice OR whole wheat pasta OR noodles + Brocolli

21.30pm Scrambled eggs (6 whites 2 yolk)

23.00pm 50g Whey protein + 1.5 tbs peanut butter + egg whites + 30g flax powder

5 fish oil caps
20 flax oil caps
olive oil in meals

 

[Omegasox]

That's a shit load of Whey.

 

[HAYEZ]

i would drop the whey and use it maybe when you first wake up and post training....i would throw in chicken breasts/turkey breast/lean meat/tuna for them meals...if time is a issue pre cook eerythign 1 day for the week...
oats are good but you need some veggies int here to...maybe with each meat meal have a serving of broccoli green beans brussel sporuts etc....

 

[Rage-Of-Sparta]

add some meats.
i dieted on red meat my last contest and got shredded

 

[SouthernLord]

Yes rinsed ground beef is your friend. Very cheap source of red meat and if it prepared correctly it is almost fat free. Good stuff.

 

[LV_Rider]

Yes rinsed ground beef is your friend. Very cheap source of red meat and if it prepared correctly it is almost fat free. Good stuff.

When you say rinsed ground beef, are you talking about rinsing the meat with a strainer AFTER it has been cooked?

 

[cobracock1979]

Rinsed brwon beef - you actually mean rinsed? What do you eat it with?

 

[SouthernLord]

Rinsed brwon beef - you actually mean rinsed? What do you eat it with?

Yes bro rinsed. I buy 80/20 ground beef and brown it in a big wok. I then dump it into a colander and run hot water over it for a few minutes. I then throw it back into the wok and add a pack of low sodium taco seasoning to it. It is actually pretty damn good. Tastes like taco meat lol Rinsing it removes almost all of the fat. Cheap way to get a lot of red meat into your diet.

 

[Basikstylz]

Yes bro rinsed. I buy 80/20 ground beef and brown it in a big wok. I then dump it into a colander and run hot water over it for a few minutes. I then throw it back into the wok and add a pack of low sodium taco seasoning to it. It is actually pretty damn good. Tastes like taco meat lol Rinsing it removes almost all of the fat. Cheap way to get a lot of red meat into your diet.

HAHA Thats exactly what I do.. sometimes I even add some low fat Shredded cheese to my meat as well. YUMMY

 

[SouthernLord]

HAHA Thats exactly what I do.. sometimes I even add some low fat Shredded cheese to my meat as well. YUMMY

Hell yeah bro. I am on a High Pro, High Fat, Low carb diet. I put lettuce, full fat cheddar, and salsa on mine. Mmmm... Low carb taco salad lol

 

[wolfdogg]

Mine's a little different. I do 32 oz. of Mtn. Dew at 6:30 am, 2 chocolate frosted pop-tarts at 8am, candy bar snack around 10, all you can eat chinese at 12:00 with another 32 oz of Mtn. Dew, supper at 5:00pm which is usually a Big Mac or some deep fried chicken fingers (select though) from McDs, a bowl of raisin bran around 8pm, some ice-cream or popcorn (extra butter!) right before bed.

I'm working out hard a couple times a week, but haven't seen much lean muscle yet. Should I maybe up my workout routine to 3X a week?

 

[SouthernLord]

Mine's a little different. I do 32 oz. of Mtn. Dew at 6:30 am, 2 chocolate frosted pop-tarts at 8am, candy bar snack around 10, all you can eat chinese at 12:00 with another 32 oz of Mtn. Dew, supper at 5:00pm which is usually a Big Mac or some deep fried chicken fingers (select though) from McDs, a bowl of raisin bran around 8pm, some ice-cream or popcorn (extra butter!) right before bed.

I'm working out hard a couple times a week, but haven't seen much lean muscle yet. Should I maybe up my workout routine to 3X a week?

What is the point of this post? Are you trying to be funny here?

 

[cobracock1979]

Rinsed beef...awesome!! Do you guys who eat a lot of red meat (and therefore iron) notice an increase in RBC, ie more vascularity?

 

[wolfdogg]

What is the point of this post? Are you trying to be funny here?

Huh? I was just explaining my diet. Why in the world would you think that was funny?

 

[Rage-Of-Sparta]

we thought it was funny because it is absolutely horrible

 

[wolfdogg]

we thought it was funny because it is absolutely horrible

Aha.. so it was funny!!

 

[cobracock1979]

no dude - gotoffa my thread!

 

[OneBreath]

WD's real diet is obviously cockmeat sammich followed by bitefull of pillow.

*****************************

Ok, back to business. First post workout. Looks pretty good. I would do the following personally:

- Add some spinach and cheese to my scrambled eggs at 21:30. Hell, make it an omelet with 1 slice of whole grain toast.
- for the last meal, drop the whey or use 25gs at most. Whey is fast digesting, you want all casien/egg/etc protein here.

With all of that flax and oats you should drop a bomb in the morning. Its a great start to the day.

Pre-workout:

First 2 meals look good. All of that whey in the morning is ok in my book because we are depleted and want to replenish. I would however add a slower digesting protein to the second meal.

Third meal is good

Add some brocolli or some greens to the 4th meal (the chicken breast)

The last one pre-workout is fine by me. Again i think the whey is ok here because you are about to rip it up. Maybe on nonlifting days replace with red meat there.

As far as the comments on ground beef, at least use it as a tool for variety. After a week or 2 you will want to switch it up.

When are you starting your cycle?

 

[cobracock1979]

OK,

Heres my revised plan with macros. Been crusisin on test for 2 months. Gonna start a new cycle next week ( I know..i KNOW) TEST/DBOL/EQ/TREN/VAR

7.30am 60g powdered oats, 40g NPB, 20g flax powder, 50g Whey
10.30am 60g powdered oats, 50g Whey
12pm
1.30pm 100g Brown rice + 120g Tuna + 60g Mackerel
3.30pm 150g Tuna + 15g olive oil + 50g Brocolli
5.00pm chicken breast + 15g flax oil+brocolli
7.30pm PWO 50g Waxy Maize, 50g Whey, 5g BCCA, 10g Glutamine
8pm 150g Rinsed Ground Beef + 15g olive oil + brocolli
10pm 30g Almonds
11.30pm 6 egg whites + 50g Whey + 40g NPB + 20g Flax powder

TOTAL carbs 225.8 protein 400 fat 132 cals 3,748

I know you suggested casien protein before bed, but the NPB+flax powder should slow digestion considerably.

Ill be switchen up some of the meals to minclude beef/ sweet potatoes ets but the bacros will remail pretty much the same. I think Ill cycle my calories as well so one day a week at maintenance and one day a week below maintenance.

 

[SouthernLord]

OK,

Heres my revised plan with macros. Been crusisin on test for 2 months. Gonna start a new cycle next week ( I know..i KNOW) TEST/DBOL/EQ/TREN/VAR

7.30am 60g powdered oats, 40g NPB, 20g flax powder, 50g Whey
10.30am 60g powdered oats, 50g Whey
12pm
1.30pm 100g Brown rice + 120g Tuna + 60g Mackerel
3.30pm 150g Tuna + 15g olive oil + 50g Brocolli
5.00pm chicken breast + 15g flax oil+brocolli
7.30pm PWO 50g Waxy Maize, 50g Whey, 5g BCCA, 10g Glutamine
8pm 150g Rinsed Ground Beef + 15g olive oil + brocolli
10pm 30g Almonds
11.30pm 6 egg whites + 50g Whey + 40g NPB + 20g Flax powder

TOTAL carbs 225.8 protein 400 fat 132 cals 3,748

I know you suggested casien protein before bed, but the NPB+flax powder should slow digestion considerably.

Ill be switchen up some of the meals to minclude beef/ sweet potatoes ets but the bacros will remail pretty much the same. I think Ill cycle my calories as well so one day a week at maintenance and one day a week below maintenance.

That looks solid bro. You are gonna be one yoked mofo after that cycle!!

 

[cobracock1979]

Bump!!

 

[OneBreath]

Fuck dude that's a great diet. Adding in the fish and red meat is going to give you tons of variety plus good fats from the fish.

What are your doses and length going to be?

 

[cobracock1979]

1-14 Test E 300mg
1-14 EQ 400mg
1-3 DBOL 15mgED
6-14 Tren E 400mg
8-14 Var 50mg (UG)ED

HCG twice a week 250ui

PCT Nolva 20mg(4 weeks), clomid 50mg (2 weeks), Sustain, unleashed, post cycle

Its a big cycle but with the right diet and training and PCT its gonna get me where I wanna be

 

[OneBreath]

damn, you are going to blow up on that dbol and then get shredded. My next is going to be very similar.

Looks like you've got everything squared away. Good luck bro!

 

[Knoxfan]

WD's real diet is obviously cockmeat sammich followed by bitefull of pillow.

By far the funniest thing ive read pwo! Btw, diet looks sick dude. Im thinking about stealing it!