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Questor
10-10-2006, 09:51 PM
I am coming off of a very low calorie diet, slowly easing my way into weight lifting.

I still have a small amount of fat on my abs, but am otherwise very lean. My estimated BMR is 1639.

I am looking to gain bulk muscle with minimal gain of fat (of course).

This is my diet currently:

~~~ All values are calories/protein/fat ~~~

Breakfast - 1 cup egg whites [126/26/1], 1 cup milk [120/8/5]
Lunch - Subway Club [320/24/6], 1 glass water
Midday - 1 can tuna [120/20/1]
Dinner - Varies [400/20/10], 1 glass water
After Workout - 1 can tuna [120/20/1], 5 saltine crackers [60/1/1.5], 1 glass water
Before Bed - 1 cup cottage cheese 2% [203/26/4], 1 cup milk [120/8/5]

~~~ Totals: 1589/153/34.5 ~~~

What is the best specific additions or modifications I can make to this diet to promote lean muscle growth?

Built
10-10-2006, 10:23 PM
I really don't care what your estimated BMR is.

What is your LBM, how tall are you, what have you been dieting on, and for how long?

Questor
10-11-2006, 07:40 AM
I don't know, 5'6", dieting on 1300 calories of complex carbs, for approximately 3 months ending two weeks ago.

DoUgL@S
10-11-2006, 08:54 AM
I don't know, 5'6", dieting on 1300 calories of complex carbs, for approximately 3 months ending two weeks ago.
You make no sense. You can improve by adding protein and fats to your diet. ;)

Go buy some calipers, determine your bf%, and tell the lady what she wants.

RedSpikeyThing
10-11-2006, 10:23 AM
To gain weight, eat more. Add 500 calories and see if you gain weight in a couple of weeks. If not, add another 250 calories. Repeat until you reach your desired weight.
Also please tell me you are drinking more than the one glass of water at each meal...