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Thread: My Lean Mass Diet

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  1. #1
    Wannabebig Member
    Join Date
    Apr 2005
    Posts
    12

    My Lean Mass Diet

    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.
    Last edited by en1222; 05-04-2007 at 01:55 PM.

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