Lean Bulking Help (Full Version)

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Antero -> Lean Bulking Help (May 10 2008 20:21:57)

Hello all.

I've been training for about a year and a half now and have been pretty much constantly bulking as I am naturally lean. I wouldn't have considered it to be a 'dirty bulk' as such because whilst I have put on some body fat, I am certainly not obese [:D]

Now, however, I have no room in my goals to have bodyfat anywhere over 10-12%. As a result of this, I plan to start 'lean bulking'.

Basically, I am looking for some pointers for a diet. Here are my stats and a sample meal plan, see what you think.

Age: 19
Height: 5FT 11
Weight: 70KG

Meal 1: 3 Whole eggs, 3 brown bread, bowl of oats.
Meal 2: Tuna and Pasta.
Meal 3: Chicken in brown bread.
Meal 4: Dinner, veg & meat.
Meal 5: Tuna on brown bread.

If I'm feeling peckish I would have a protein shake and oats.

Any opinions?


beefycol -> RE: Lean Bulking Help (May 10 2008 21:06:51)

quote:

ORIGINAL: Antero

Hello all.

I've been training for about a year and a half now and have been pretty much constantly bulking as I am naturally lean. I wouldn't have considered it to be a 'dirty bulk' as such because whilst I have put on some body fat, I am certainly not obese [:D]

Now, however, I have no room in my goals to have bodyfat anywhere over 10-12%. As a result of this, I plan to start 'lean bulking'.

Basically, I am looking for some pointers for a diet. Here are my stats and a sample meal plan, see what you think.

Age: 19
Height: 5FT 11
Weight: 70KG

Meal 1: 3 Whole eggs, 3 brown bread, bowl of oats.
Meal 2: Tuna and Pasta.
Meal 3: Chicken in brown bread.
Meal 4: Dinner, veg & meat.
Meal 5: Tuna on brown bread.

If I'm feeling peckish I would have a protein shake and oats.

Any opinions?



thats a good basic diet, meal 6, cottage cheese before bed


trixta -> RE: Lean Bulking Help (May 10 2008 21:08:17)

eat lots and stay busy,put the weight on and get rid of fat if that makes sense.i have no technical explanation but if your active and eat high protein/calorie dense food and train,you should gain and stay lean,rather than eat lean and not gain much ime.

on the flipside,kinglean iirc follows this approach e.g lean bulk,and has some pretty decent condition/muscle


Nigeepoo -> RE: Lean Bulking Help (May 10 2008 23:38:53)

Something's missing.
If you gain weight at a rate of 0.5lb/week, that should minimise body-fat gain. What's your current bodyfat %?


OoOGazOoO -> RE: Lean Bulking Help (May 11 2008 9:21:30)

Your diet is very low on healthy fats and EFAs...

Foods to eat for omega 3 content -

Flax seeds, flax oil, walnuts, salmon, mackerel, herring, sardines, anchovies, pilchards.

Foods to eat for omega 6 content -

Walnuts, sunflower seeds, pumpkin seeds, hemp seeds, almonds, rape seed, soybeans, olive oil, grapeseed oil, pine nuts, pistachio nuts, borage oil, chestnut oil.

Foods to eat for omega 9 content -

Canola oil, sunflower oil, olives, avocados, almonds, peanuts, sesame oil, pecans, pistachio nuts, cashews, hazlenuts, macadamia nuts.


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