Please help my lean mass diet

[shaneyboy87]

Ok i seemed to have reached a sticking point. I cut down awhile ago and got pretty lean now im trying to stay as lean ass possible but start putting on some lean mass. Some of my lifts have gone down in the past couple weeks, others have went up. I may need to add calories but im not sure where the best place to add them is and i could probobly use more carbs as right now im only eating them at breakfast, pre workout and postworkout. Im 6'1 235 and here is my diet below. Any help is appreciated. I also run 3 miles twice a week, and do stationary bike 45 min 3 times a week in the morning all to stay lean.
breakfast: 1.5 cups oats, 6 egg whites, 2 whole eggs, apple, 1 scoop whey
mid-morning 1.5 scoops whey
lunch: lean meat (chicken, fish, or steak) and veggies, 2 tbsp natty pb
snack: 4 egg whites, 50 almonds
snack: can of tuna
pre workout 1 cup oats, 1 scoop whey
post workout shake: 1 cup oats, banana, 2 scoops whey
dinner: lean meat again, veggies, 2 tbsp natty pb
before bed: 1 scoop casein, 1/2 cup cottage cheese
please help me out im trying to gain lean mass and strength

 

[sbamb111]

FIRST off you need to scratch all those shakes expect for the post and the cassein before bed. SECOND you need to eat a LOT more than that. You can still stay lean bro and gain some QUALITY mass eating a lot more than that. Im 5'11 208 a touch under 10%bf and just started my bulk. -check out my thread and see if that works for you. Keep in mind that I added 1 piece of ezekial bread to every meal except meal 6.

 

[shaneyboy87]

yeah i see that you eat a lot of complex carbs throughout the day. My problem was overdoing a bulk one time and gaining too much unwanted stomach fat, now im just kinda scared im gonna overdo it again and be forced to cut. I started that diet, and just figured i would go week to week and see the results but now my big 3 lifts are kinda suffering and its to for a bulk anyway so im motivated.

 

[sbamb111]

man at your weight eating what you have laid out right now is more of a cut in my opinion. Also limit the cardio to 3 times a week (AM). 30-40min tops. I do 30. Also I am not a naturally lean guy either. But bro if your running gear which I am assuming you are, your will not get FAT if you follow a strict clean bulk and eat a lot of the right kind of calories. People get fat from their bulks when they cannot eat that their calorie requirement to gain from clean food- which is a lot of food, im eating 5000 now and will increase, but rather they make up for it by eating terrible calorie densed foods like junk food and anything to get their cals, resorting in a lot of fat gain. My advise to you, follow my meal plan and add 500 cals to it. 1/2from protein, 1/2from fat. 250 cals of each roughly. Then see how you react. Dont be afraid to gain 1-2% on a bulk. That's natural and should be expected. That means in my opinion you have done your bulk right. Gain 5-8+% then you have no idea what the fuck you are doing. and need to read the diet section

 

[sbamb111]

also cut some of those fats. I try to stay under 70g tops when i bulk. clean carbs bro=muscle!!

 

[rustilldown]

No need to scratch the shakes, for
Some it is hard to eat a meal every 2 hours. A shake is better than nothing if you ask me. Add oats/ unflavored Greek yogurt , flaxseed and a personal fav.. Raw hemp seed, a shot of olive oil wouldn't hurt either all into your shake


Ride it like you stole it!!