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View Full Version : Gimme a LEAN BULK Score



Jeffreyk
12-06-2006, 05:59 AM
6'2, 170lbs and 9%............


7am PRO CARB FAT
1 packets flavored oats 6.6 30 3 175
.25 cup 3 13.5 0.75 75
6 oz turkey 42 0 1.5 183
6 egg whites 21.6 1.4 0.3 103
73.2 44.9 5.55 536

9am
6OZ FLANK COOKED 42.1 0 10 261
1 cup brown rice 3 46 0.5 210
1/2 cup back beans 11.3 30 0.8 171
56.4 76 11.3 642

11am
6 oz tuna 42.1 0 2 191
8 oz yam 3.5 63.3 0.4 268
1 tbsp honey 0 20 0.1 100
45.6 83.3 2.5 559

1pm
6 OZ CHICKEN 40.4 0 1.3 176
10-20 peanuts 0 0 13.5 119
40.4 0 0 14.8 0 295

315
2 scoop blend 50 6 6 250
10-20 peanuts
0.6 30 0.4 120
50.6 36 6.4 370
TRAIN (445-615)


630
1 packet oats 6 30 1 175
2 cups cold cereal 5 25 1 225
2 SCOOPS WHEY 50 6 6 250
POST SUPPS 0 0 0 0
61 0 61 0 8 0 650


800
4 oz all white meat turkey 28.014 0 1.0005 122.061
spinach 0.8 10 0.2 60
28.814 10 1.2005 182.061


900
1/2 cup dry curd 20 1 2 100
1tb pb 7 6 17 110
1/2 scoop blend 10 3 2 60
1/2 cup egg whites 16 1 0.5 80
53 11 21.5

or with cc prebed 409.01 322.20 71.25 - 3,584.06

Jeffreyk
12-06-2006, 10:32 AM
boy,.....no love?

mickyjune26
12-06-2006, 10:46 AM
i like the calcs provided in the articles in my sig below.

Unreal
12-06-2006, 10:47 AM
Fat is low. Packets of oatmeal are loaded with sugar. Is 3600cals enough to gain?

Jeffreyk
12-06-2006, 11:02 AM
Thanks...no sugar.....or 1g......per packet.....it's solid!

Alex.V
12-06-2006, 11:32 AM
1) Is this a meal plan you can do every day?

2) After two weeks on it, how much weight have you gained/will you gain, and what's the rough ratio of fat to lean mass?

Answering those two questions is a hell of alot more important than listing grams of macros.

Jeffreyk
12-06-2006, 11:46 AM
Is this a meal plan you can do every day?
YES....ED....OFF DAYS MINUS THE PW SHAKE
2) After two weeks on it, how much weight have you gained/will you gain, and what's the rough ratio of fat to lean mass?
2 WEEKS......3LBS....ABS STILL VISIBLE

Answering those two questions is a hell of alot more important than listing grams of macros

sCaRz*Of*PaiN
12-06-2006, 02:21 PM
^^

You should really learn to use the quote button. It should look like this:

http://i13.tinypic.com/2mrfzfn.jpg

Then it will show up like this:


1) Is this a meal plan you can do every day?

2) After two weeks on it, how much weight have you gained/will you gain, and what's the rough ratio of fat to lean mass?

Answering those two questions is a hell of alot more important than listing grams of macros.

Or you can just use the http://wannabebigforums.com/images/buttons/quote.gif button on the bottom right of someone's post.

Jeffreyk
12-07-2006, 07:14 AM
^^

You should really learn to use the quote button. It should look like this:

http://i13.tinypic.com/2mrfzfn.jpg

Then it will show up like this:



Or you can just use the http://wannabebigforums.com/images/buttons/quote.gif button on the bottom right of someone's post.

LOL...ok, thanks.....

Alex.V
12-07-2006, 08:20 AM
Is this a meal plan you can do every day?
YES....ED....OFF DAYS MINUS THE PW SHAKE
2) After two weeks on it, how much weight have you gained/will you gain, and what's the rough ratio of fat to lean mass?
2 WEEKS......3LBS....ABS STILL VISIBLE

Answering those two questions is a hell of alot more important than listing grams of macros


Then you get an A. Just watch the weight gain... a pound a week is about right, and even then you'll be gaining some fat. But if the plan is working, you feel good, and you're staying lean while the scale's going up, then you're doing something right. Keep at it, man!

ddegroff
12-07-2006, 11:14 AM
Looks good to me.

Jeffreyk
12-07-2006, 12:19 PM
thanks to all....now NO COPYING....kidding.....I doubt I'm gonna gain fat...I still am doing am fasted cardio daily, but it's only for 20mins...so we'll see....as long as I can stay sub 10%.....keep a faint line of 4 abs, I'm better off than most.......thanks again.

ddegroff
12-07-2006, 08:56 PM
Fasted am cardio isn't going to help all that much. May even hender your gains.

Building muscle while trying to stay lean is almost impossible.

Mercuryblade
12-07-2006, 10:15 PM
Fasted am cardio isn't going to help all that much. May even hender your gains.

Building muscle while trying to stay lean is almost impossible.

Yeah seriously, just get fatter in the winter, its just really a better way to put on lots of muscle. I lose my abs every winter, and then get them back in the summer, along with some nice new mass.

December Last year:
http://www.wannabebigforums.com/showthread.php?t=72900
After my cut in the summer:
http://www.wannabebigforums.com/showthread.php?t=82409

Jeffreyk
12-08-2006, 05:47 AM
too each his own...I don't want to be over 10-12%........

Bohizzle
12-08-2006, 09:54 AM
holy **** ur bf is really low. i'd say around 5? keep bulking man, u can gain a lot and still stay at under 10-12% at the bf ur at.

Mercuryblade
12-08-2006, 07:17 PM
too each his own...I don't want to be over 10-12%........
Haha you'll learn to live with it.
Really I used to be self concious about getting fat (as an ex-skinny fat), but getting used to being really strict about your diet, makes controlling your caloric intake just that much easier when you are trying to cut. Once I realized that I can very easily drop the pounds off while preserving my lean mass, I don't really get scared of getting fat anymore.

8.8
12-08-2006, 08:51 PM
too each his own...I don't want to be over 10-12%........

exactly!!!!! you can absoutly gain while staying lean!

Jeffreyk
12-11-2006, 06:17 AM
Thats ewxactly my problem...I see my abs start to fade from this pic to a now blurry 3 pack and I get depressed and cut back.....It's completely mental.....I need to learn how to forget about them, but I'm scared I can't get em back...I'm 30 yrs old.....on the decline, no?

Jeffreyk
12-12-2006, 05:46 AM
15lbs heavier and abs are fading fast.....do I need to cut back on cals? Honestly....worse than previous pics?? I think my cals are too high still, yet I do cardio in the am for 20min 7x a week.....depressing.

ddegroff
12-12-2006, 10:38 AM
You need to keep eating.

You're soooooo lean, stop worrying about it and freaking EAT!!!

Jeffreyk
12-12-2006, 12:02 PM
trust me,,,,i cant eat anymore

ddegroff
12-12-2006, 02:24 PM
ha your not eating the right things then.

Add nuts and olive oil should boost those cals!

Jeffreyk
12-13-2006, 05:18 AM
Trust Me....3500 Cals Is Plenty.....ill Ge There Slow And Steady...it's A Marathon, Not A Sprint......

McIrish
12-13-2006, 06:08 AM
So...many...numbers... :scratch: I don't know anything about your diet because I can't read hexidecimal, but hell, judging by your photos, you're doing something right :thumbup:

Alex.V
12-13-2006, 07:02 AM
Trust Me....3500 Cals Is Plenty.....ill Ge There Slow And Steady...it's A Marathon, Not A Sprint......

Agreed.

If you want to be lean and bigger, you don't have to get fat and huge first.

Lean bulks are the way to go. You look good, another 10 pounds of muscle would look great. I would cut down a bit on the AM cardio, but you can also drop some of that protein a bit. I maintain on 3500 calories and I'm 228 pounds, you're eating the same and you're under 190. Not everybody needs to eat 6000 calories to gain weight, you might gain just fine on 3000-3200. Then again, I also try to stay sub-9%.

Jorge Sanchez
12-13-2006, 11:19 AM
15lbs heavier and abs are fading fast.....do I need to cut back on cals? Honestly....worse than previous pics?? I think my cals are too high still, yet I do cardio in the am for 20min 7x a week.....depressing.

Is that a bag over your head in those pics?

Seriously though, you still look very lean (I would even say bordering on unhealthy). I don't see any difference between your earlier pic and those ones. You're still far away from losing your abs.

ddegroff
12-13-2006, 09:55 PM
Trust Me....3500 Cals Is Plenty.....ill Ge There Slow And Steady...it's A Marathon, Not A Sprint......

Very true. Your really lean so you have a lot of room to grow while staying lean. :strong:

Jeffreyk
12-15-2006, 07:08 AM
#1 about frickn starving......I eat every two hours, extremely clean and extremely anal with about 350/350/50-60 total throughout the day....I am absolutley STARVING between my first meal and my 2nd and third meals...then the hunger dies down......question is, I know I am eating plenty at each meal, so what do I do? I find myself eating a ton of sf gum to kill the hunger....is this what I should be doing during a clean, lean bulking phase? Just hold off? 1st meal is 40g of pro, 35g of carbs, 4-5g of fat....2nd meal is 50/50/8 one at 645 the send at 845.....should I have a shake in between? I have some myoplex rtds, some beef jerkey, nuts...shld I still be snakcing or will this give neghative result?


Also, a good buddy mixies up 5-6 scoops of isolate in a milk jug with 1 scoop of NO2, like no explode and sips it constantly all day.....is this a bad idea? Wouldnt it keep spiking insulin levels? Much thanks and sorry about nitpickin, but I am just a little weary.........what do YOU guys do?

Jorge Sanchez
12-17-2006, 08:59 AM
You shouldn't be hungry on a bulk :scratch:

Jeffreyk
12-18-2006, 06:39 AM
You shouldn't be hungry on a bulk :scratch:

:confused:

Jeffreyk
12-19-2006, 05:44 AM
I truly can't eat anymore......sucks...maybe best suited to maintain and stay skinny.....lol....

McIrish
12-19-2006, 08:47 AM
I truly can't eat anymore......sucks...maybe best suited to maintain and stay skinny.....lol....

AHA! I get to be the first to say it... :D

Jeffreyk, no. You actually *can* eat more! There are guys on this site who take in 6,000 - 10,000 calories daily, and they manage fine. If you're hungry after your first meal, why not just make the meal bigger? :scratch: Also, I highly recommend liquid meals (a blender + oats/olive oil/peanut butter/whey/banana will do wonders for you, and you can tailor the macros to your liking).

Jeffreyk
12-19-2006, 09:25 AM
When you are a cpa in an office....it just isnt that easy.......*BLEENNNNDDDDDD*.........I wanna stay lean and ripped......I know what my maint cals are...I know what it takes to bulk it up (500+ cals)......so for now, eating more would be foolish...I may need to stop all forms of cardio in the am, thats the oly solution....

RedSpikeyThing
12-19-2006, 09:38 AM
When you are a cpa in an office....it just isnt that easy.......*BLEENNNNDDDDDD*.........I wanna stay lean and ripped......I know what my maint cals are...I know what it takes to bulk it up (500+ cals)......so for now, eating more would be foolish...I may need to stop all forms of cardio in the am, thats the oly solution....

You don't need a blender. Peauts, sunflower seeds, etc.
Stopping the cardio on an empty stomach would probably be a good idea....it just seems so unhealthy to be exercising without eating anything.

PS YOU ARE ****ING LEAN. IMO you need a little more fat on you anyways. I know that's not what you want, just my opinion.

Jeffreyk
12-20-2006, 05:38 AM
You don't need a blender. Peauts, sunflower seeds, etc.
Stopping the cardio on an empty stomach would probably be a good idea....it just seems so unhealthy to be exercising without eating anything.

PS YOU ARE ****ING LEAN. IMO you need a little more fat on you anyways. I know that's not what you want, just my opinion.

Did you see my diet? Nuts are in 3 of my meals....cardio is now only 20minutes incline walk at 2.8 speed....a crawl...

RedSpikeyThing
12-20-2006, 09:53 AM
Did you see my diet? Nuts are in 3 of my meals....cardio is now only 20minutes incline walk at 2.8 speed....a crawl...

Maybe I'm missing something, but I only see peanut butter in one of your meals :scratch:

Jeffreyk
12-20-2006, 10:52 AM
fixed...no mo fructose!

ericg
12-20-2006, 01:04 PM
i think you need to eat more fat. you are getting in about 80g per day. if you want to keep the cals the same, cut the protein a bit and up the fat. a good fat source should be in every meal, not just the misc grams you get from protein sources. add nuts/oils to every meal.

you look great bro and i dont think those abs are fading at all. just keep on track.

oh and if you are hungry, try eating some more green veggies. have a decent sized salad with every meal if you have to. keep the dressing to a min, or none at all, and the cals you add will be minimal. plus the fiber and nutrients are good for you.

Jeffreyk
01-09-2007, 11:38 AM
I did it....I just met with a physcologist/nutritionalist who analyzed me and my diet. She said I am on the right track. Weight gain will be slow, but take it easy. She reviewed my diet and slashed it. Just want to see what you think.....she says protein isn't nearly as importatn as we all think (although it still is) but is very taxing on the body....leme know bro.


7am PRO CARB FAT
1 cup oats 9.50 54.00 6.00 300.00
5 oz black berries 2.00 14.00 0.70 65.00
1/4 cup egg whites 6.50 1.00 - 32.50
1/2 scoop blend 10.00 2.00 1.50 60
28.00 71.00 8.20 457.50

9am
2oz Flank Steak 14.00 - 3.50 90.00
2oz Buffalo 18.00 1.50 85.00
1 cup brown rice 2.00 45.00 2.00 220.00
34.00 45.00 7.00 395.00

11am
2oz chicken 13.50 - 1.25 65.00
1 cup brown rice 5.00 46.00 2.00 300.00
TB Flax - - 14.00 120.00
18.50 46.00 17.25 485.00

1pm
2oz chicken 13.50 - 1.25 65.00
3/4 cup oats 7.50 40.50 4.50 225.00
10 almonds 2.60 2.50 6.10 70.00
23.60 43.00 0 11.85 0 360.00


3:15
1 SCOOPS BLEND 20.00 5.00 2.00 120.00
1/2 CUP OATS 5.00 27.00 3.00 150.00
25.00 0 32.00 0 5.00 270.00
TRAIN (445-615)


630
1/2 CUP OATS 5.00 27.00 3.00 150.00
1 SCOOP VIRTAGO - 30.00 - 125
1 SCOOPS BLEND 20.00 5.00 2.00 120.00
POST SUPPS - - - -
25.00 0 62.00 0 5.00 0 395.00

800
2 oz all white meat turkey 18.13 - 0.63 81.25
4 cups squash 2.60 32.00 0.40 140.00
20.73 0 32.00 0 1.03 221.25


900
20 almonds 5.20 5.00 12.20 140.00
egg whites 13.00 1.00 - 65.00
1 SCOOPS BLEND 20.00 5.00 2.00 120.00
38.20 11.00 0 14.20 0 325.00

213.03 342.00 - 69.53 - 2,908.75

Vapour Trails
01-09-2007, 12:23 PM
You protein intake on your first post is 409g per day? That's ridiculous.

Rock Steady
01-09-2007, 03:01 PM
Fat seems too low at 70.

Jeffreyk
01-10-2007, 05:24 AM
You protein intake on your first post is 409g per day? That's ridiculous.

agreed, and thats why its been changed.........