My Lean Mass Diet

[en1222]

I went on a diet for the past 8 weeks. I am down from 190 to 173 lbs. I dropped my waist size from 36 to 33 and my BF from 13.5% to around 10%. Its time to put on some muscle mass. Now its time to gain again..I want to gain as much lean muscle as possible (minamial fat gain). I am wondering if my methods are ok? Please comment..
eight: 173
Height: 5'11
BF: Around 10%

My BMR is: 2700
I was figuring increasing only 250 cals this week and then gradually to 500 in the next two weeks.. Should leave the increase at 250-300 and see how it goes instead of jumping to 500 in two weeks?

Lifting Days
45/35/20 C/P/F

calories/day 2700 + 250 = 2950calories

Lifting Days
Carbs = 1183cal = 295g
Pro = 921cal = 230g
Fat = 526cal = 58g

Non-Lifting Days - NOt Sure need some help here

Gradually in two weeks:
calories/day 2700 + 500 = 3200 cal

Lifting Days
Carbs = 1440 = 360g
Pro = 1120 = 280g
Fat = 640 = 70g

Non-Lifting Days - NOt Sure need some help here

I will list out breakdown for when i am eating 500+ calories



How can i adjust my eating schedule??? Should I have this structured different.
Please see below..My carbs are not reaching my cal requirements for the day please let me know where i can make adjustments.

Eating Schedule - Days when workout at 5:30pm
AM Cardio 40min@65% max heart rate
7:00 - P+F (whey protein w/ flax oil) 40p 20f
9:30 - P+C (egg whites w/ oats) 40p 80c
12:00 - P+F (lean meat with Fish oil/alomnds and Veggies) 30p 20f
3:00 - P+C (Lean meat with Brown Rice/Yams and Veggies) 40p 80c
5:00 - Apple - 15c Protein 20g
5:30-7:00 - Workout
7:10 - PWO Shake - 40p 80c (Waxy Mazie/Whey Protein isolate)
8:45 - PWO Meal - 30p 80c
10:00 - Shake 40p 15f

Total Carb = 335g??
Total Pro = 280g
Total FAt = 55g??


Eating Schedule - Days when workout at 7:30pm
AM Cardio 40min@65% max heart rate
7:00 - P+F (whey protein w/ flax oil) 40p 15f
9:30 - P+C (egg whites w/ oats) 30p 80c
12:00 - P+F (lean meat with Fish oil and Veggies) 40p 15f
3:00 - P+F (Lean meat with almonds Veggies) 30p 20f
5:30 - P+C (Lean meat with Starchy carb) 30p 80c
7:00 - Apple - 15c/Protein 20g
7:30 - 8:45 - WOrkout
8:45 - PWO Shake - 40p 80c (Waxy Mazie/Whey Protein isolate)
9:45 - PWO Meal - 30p 80c
10:45 - Shake 20p 15f

Total Carb = 320g
Total Pro = 280g
Total FAt = 65g


Non Lifting Days - need some help



Any help appreciated. I'd rather not pay for a diet when the members here are more helpful..thanks.

[Mr. D]

Where did you get your BMR?

Fats are too low on all days.On your non-lifting days, you could up the fats even more and drop the carbs some.

If you just finished eating at caloric deficit, i would eat at maintence for 2 weeks, then slowly ramp up the cals like you have planned.

you may want to add a lil bit of protien before you lift, think 30g carbs, 15g pro like 30 minutes before.

I am confused as to what you are asking?As for meal structure, its fine, most important thing is to get cals in. If you are not reaching caloric goals,then add to each meal or add extra meal. Personally I would make your nighttime snack bigger.

[en1222]

Where did you get your BMR?

Fats are too low on all days.On your non-lifting days, you could up the fats even more and drop the carbs some.

If you just finished eating at caloric deficit, i would eat at maintence for 2 weeks, then slowly ramp up the cals like you have planned.

you may want to add a lil bit of protien before you lift, think 30g carbs, 15g pro like 30 minutes before.

I am confused as to what you are asking?As for meal structure, its fine, most important thing is to get cals in. If you are not reaching caloric goals,then add to each meal or add extra meal. Personally I would make your nighttime snack bigger.

I messed it up my BMR that is.. I just readjusted my cals and macros.. I am asking how does it look and how should i structure my eating schedule and macros on non workout days

[Mr. D]

Im still curious where you got ur BMR from?

Since you are on a bulk, just eat to get the cals in. On a cut, its more important to worry about the small details to control hunger, etc.

Im currently bulking and there are times that by bedtime Im still 800-1000 cals short of what i need to be at. So i just eat. Then 30 minutes later, eat again.

Just make sure you get your cals. Meet your protein (at least 155g) and fat (at least 77g) requirements in. Carbs are great on a bulk and will make you hungrier, but beware of bloat and the increased fibre intake.

Your fats are still way tooo low. You need dietary fat and its easiest way to up the cals. Add things like natural pb,avocado,fish oil(DITCH THE FLAX OIL).

Your protein maybe overkill as well. Again dont diet by percentages, but by meeting your minimums and then filling in the rest:

http://www.bodyrecomposition.com/Articles/percentages1.html
http://www.bodyrecomposition.com/Articles/percentages2.html

[Howard 9]

Apples got 20g of protein?

[en1222]

I meant 20g of protein from Whey...

I calculated my BMR from a calculator online...

[RedSpikeyThing]

I calculated my BMR from a calculator online...

Bad idea. They aren't accurate. Figure out what you need by tracking what you eat and tracking your body weight.