Lean Bulking Diet

[k6jatu37]

Im doing almost the same exact diet but I modified it just slightly and added the nutitional info from fitday's website. How does this look for someone who is 6'1", 187lbs, 17%bf and on a 16 week lean gainer of 600mg EQ/week and 400mg Enanthanate/week?

6.00 the day starts, 2 scoops of eas protein with water

6.15 2 slices of wholemeal bread with 1 large bannana, 4 whole eggs, 1/2 cup whoel grain

oats

7.30 2 scoops of eas protein (a combination of whey, caisein, and soy) with 2 or 3 pieces of fruit bananas

7.45-9.00 train

9.00 post workout shake 50grams of whey 60g of carbs (carbs supplied by gatorade mix) AND 2.5g L-Glutamine with a multivitamin

10.00 8oz (PRECOOKED WIEGHT) of lean ground beef with a Wendy's Broccoli and Cheese Potato.

10.00 start work

12.30 2 scoops of EAS with 1 pint (16 oz) of milk and 80 grams of oats and 1 orange

15.15 2.5 buffalo chicken thighs with large portion of pasta and 1 apple

18.00 1 tin of 6oz. tuna 4 slices of wholemeal bread

21.00 finish work

21.30sandwhich usually chicken turkey or cheese OPTIONAL

22.00ish 2 scoops of eas with 350ml of milk and bed time.
Somepoint in the day ill take my multi's and about 8g of efas in 3 or 4 servings.

Calories Eaten Today
grams cals %total
Total: 4732
Fat: 123 1110 24%
Sat: 46 414 9%
Poly: 16 144 3%
Mono: 34 308 7%
Carbs: 543 1922 42%
Fiber: 62 0 0%
Protein: 393 1572 34%
Alcohol: 0 0 0%


Any changes you guys would make?

 

[YoungIntricateMuscle]

for lean bulking, too much fruits. Fructose stores in the liver and will get released as fat if you get too much of it. Id say no more then 4-5g of fructose every 3 hours if you are lean bulking.

Also, take away all the whole grain BREADS because most breads are in high GI.

The only breads that have consistent low GI studies are whole rye kernel (pumpernickel) bread, whole rye bread, and whole cracked wheat bread. Even These have closer to moderate GI's of 45-55.

Instead use mexican 100% STONE GROUND whole wheat tortillas. They have 30 GI. If you use them with lean beef or Chicken their GI will further lower buy a couple points.

Also, No carbs, 3-4 hours before bed. Only protein and fats. Almonds do a good job of filling in the carb hunger. If you really want a SANDWICH before bed, then buy low carb tortilla wraps. They usually have 6g of carbs per wrap and 9g of fiber. That isn't enough carbs to have such a big negative affect on your waist lines before bed.

Also, milk is not good for a lean bulk because of the lactose, milk sugar. If you want to use milk, use hood's carb countdown milk. It has 3g of lactose instead of 12g per cup.

 

[Kabeetz]

Honestly man.. without reading the specifics of the diet I'm gonna tell you this much... there's no such thing as a clean bulk diet at 4750 cals especially at 187 pounds.

There is such a caloric excess that so much of it is gonna turn to fat whether its 4750 of broccoli or 4750 of bigmac. The only thing that will prevent or minimize the amount that gets turned to fat is the aas.

SO...

Just eat. Try to eat kinda clean, make smart choices, but just eat. Steaks, mashed potatos, chicken, milk, have a burger or two here and there... If you're gonna go for the gains and you're eating 4750 then go all out and get there.

Eating clean is admirable, and wise, but if you think u're gonna prevent fat gain because of eating clean, I just don't see it happening.

 

[YoungIntricateMuscle]

true that.....lean bulking is way too hard to do on a consistent basis....it doesn't work for everbody.....it's all about calorie management, eating breakfast, and eating frequently every 2-3 hours


lean bulking is not worth it........just train hard....eat big....and concentrate on recovering from your workouts with the help of the extra calories from your diet.

 

[toxictoffee]

the difference between lean and clean bulking has to be established...lean bulking at nearl 5000 calories, for many is simply not going to happen

clean though, yes, why not...clean food choices

but some arent

i would say lower the dairy intake and the fructose in the main

up essential fat intake especially n3 intake and look to taper CHO when sedentary in favour of some of those fats

milk is fine for some but lean bulking on what your doing maybe suboptimal

more whole eggs, steak, fibrous veg and oily fish would be my shout

as for whey? a protein blend would serve better and less lactose in them

your ratio for optimum health and perfromance of fats is way out, staurates in the main are too high, polys far too low

here is where the oils and oily fish come in

Udos if you have to, flax second best oily fish first

flax seeds are better than the oil on the whole (lignanas are present) as well as fibre and a small amount of more natural, slow digesting CHO

i believe you have drastically over estimate calories, protein especially and why you are doing gear with no physique is beyond me but im not here to preach on that

pre work out meal can go for one, lower protein intake, even if you swap it for 5g of BCAAs, i feel its pointless

10.00 8oz (PRECOOKED WIEGHT) of lean ground beef with a Wendy's Broccoli and Cheese Potato.

there is nothing lean bulking about that mate

clean it up, cut it down and add quality LBM over simply sloppy weight

 

[Kabeetz]

well a 5,000 calorie clean bulk IS possible for many...if you have 200-225 pounds of muscle on your frame to attack those calories... not if you're 187, 17% bf.
I'm not an aas expert, you definitely need more than regular with them but 5,000 is a ton.

the difference between lean and clean bulking has to be established...lean bulking at nearl 5000 calories, for many is simply not going to happen

clean though, yes, why not...clean food choices

but some arent

i would say lower the dairy intake and the fructose in the main

up essential fat intake especially n3 intake and look to taper CHO when sedentary in favour of some of those fats

milk is fine for some but lean bulking on what your doing maybe suboptimal

more whole eggs, steak, fibrous veg and oily fish would be my shout

as for whey? a protein blend would serve better and less lactose in them

your ratio for optimum health and perfromance of fats is way out, staurates in the main are too high, polys far too low

here is where the oils and oily fish come in

Udos if you have to, flax second best oily fish first

flax seeds are better than the oil on the whole (lignanas are present) as well as fibre and a small amount of more natural, slow digesting CHO

i believe you have drastically over estimate calories, protein especially and why you are doing gear with no physique is beyond me but im not here to preach on that

pre work out meal can go for one, lower protein intake, even if you swap it for 5g of BCAAs, i feel its pointless



there is nothing lean bulking about that mate

clean it up, cut it down and add quality LBM over simply sloppy weight

 

[toxictoffee]

of course

but thats like saying

you dont need 4 gram of test a week to grow

of course a seasoned user, cut up at 250lb, may defy this logic. the suggestion was mad in light of this post which in effect we are here to do right?

i mean its kinda arbitrary and you merely arguing semantics opposed to the topic in hand.

if anything i would suggest with the stats given and the seeming lack of knowledge the guy shouldnt even be using gear

but thats a whole new topic

as for the diet, my points stand