View Full Version : A lean bulking diet

10-19-2005, 11:17 AM

Meal1: 6:30am
A lot of water + vitamins + creatine + EFA sup.
2x cups of milk x1 scoop of whey shake
1 cup oats
750 calories
fat = 20g / carb = 75 / protein = 56

Meal2: *5 hours later (can't help this...)
Power bar + bagel+Water
410 calories
fat = 6g / carb = 63 / protein = 30g

Meal3: *4 hours later (can't help this...)
2 cups milk
420 claories
fat = 2g / carb = 50 / protein = 48g

Meal4: 2 hours later Prework out
Creatine (calorieless)
2 cups milk
EFA sup
lots of water
1 cup oats
470 calories
fat = 3 / carb = 50 / protein = 26

Meal5: Post workout 1 hour after meal 4
4 cups milk + 2x whey shake + glutamine
570 calories
fat = 4g / carb = 50g / 62g

Meal6: 1 1/2 hours later
3 cups milk
240 calories
fat = 0 / carb = 33 / protein = 24

Meal7: 1 1/2 hours later
1 cup milk + protein shake
EFA sup
210 calories
fat = 1g / carb = 11 / protein = 30

Calories = 3,070
Fat = 36g / 324 calories (is this to low?)
Carb = 332g / 1330 calories (Is this to much?)
Protein = 214g / 855 calories (To low?)

Qustion: I've heard about this thing called "Carb cycling" while bulking this is a good idea or just bs?

10-19-2005, 11:21 AM
what are your stats?

10-19-2005, 12:47 PM
like age height weight?

6'1 1/2

10-19-2005, 12:49 PM
you're 6'1 1/2@160 eat your house down i'd say.

10-19-2005, 12:53 PM
Fat is way low. At 160lbs you probably want atleast 70-80g of fat a day. If your bulking, more.

As for are the calories too low. Only you can decide that. I would say yes, but only your body can tell. Are you gaining weight eating 3k a day? If the answer is no, then add more. If you really want to bulk up I would start at 3500 and go from there.

10-19-2005, 01:05 PM
cals are probably too low, and you need more healthy fats.

Your food choices are fine though.

In regards to carb cycling, you don't really need to concern yourself with that on a bulk. Total calories a far more important when considering a "lean bulk". However, if you just HAVE to cycle carbs, think of eating more carbs just before and just after training sessions. On off days, drop some carbs and increase fat intake.

10-19-2005, 02:44 PM
thanks for the input :)

Just a side note... is a pre-bulk cut ever a good idea?
Not a cut in which you'd do cardio, but a high protein + calorie deficit diet. This way you'd be able to lose fat before you gain any on a bulking diet and by not doing cardio you'd be retaining muscle. I'd be able to loose probably 5-6 lbs in 2 weeks which would be enough, then I'd bring my diet up 500 calories every 3 days until it turns into a bulk.
Is that a good idea?

Jorge Sanchez
10-19-2005, 03:25 PM
At 6'1'' 160 why would you want to lose any weight?

If you have any fat, it's likely that skinny fat which will disappear once you put on 20lbs.

10-19-2005, 04:33 PM
Makes sense I guess. I'll just continue to bulk then.

10-19-2005, 06:25 PM
Don't worry about cutting until you hit about 240lbs.

10-19-2005, 09:49 PM
If your bulking, more.

Yes, I'm going to be picky....


Sorry, was a little bored. Carry on.

10-20-2005, 12:54 PM
240? Wow, I can even think of what I'd look like at 240. That brings up a good point though. Does bulking need to continue for a certain amount of time (e.g. no less than 3 months) or can it be as short or long a period as you want?

10-20-2005, 01:02 PM
Until you feel you're too fat.