The 4500 Cal LEAN BULKING Diet

[Bostonian]

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

 

[dabuffguy]

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

^^^ Some of your calculations are off

 

[Bostonian]

What's off????

 

[cobracock1979]

bro even with AAS 30-40 lbs in 14 weeks is probably not happenin

 

[cobracock1979]

Diet looks good tho, I would look at your PWO shake maybe

 

[Bostonian]

bro even with AAS 30-40 lbs in 14 weeks is probably not happenin

10lbs a month is very doable Bro, especially with AAS. That's only about 2.5lbs per week

 

[Bostonian]

Diet looks good tho, I would look at your PWO shake maybe

What dont you like about the PWO Shake??

 

[tyty7]

What dont you like about the PWO Shake??

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

 

[tyty7]

10lbs a month is very doable Bro, especially with AAS. That's only about 2.5lbs per week

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.

 

[Bostonian]

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