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My Lean Bulking Diet and Routine Starting Tomorrow! - May 14 2008 11:32:31
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Wadey
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STATS
Height: 5' 11"
Weight: 176 lbs
BF%: 12.5-13% approx
I am wishing start a lean bulk as I am just coming to the end of my cut. Would greatly appreciate any comments or advice on my proposed diet and routine.
Thanks
DIET
07:15 WAKE
07:30
100g Oats
200g Cottage Cheese
20g peanut butter
10:30
Home made shake using:
40g Whey
50g Oats
30g Linseeds
13:00
150g Pilchards
Salad
100g Oats
16:00 PRE-WORKOUT
135g Tuna
110g Wholewheat Pasta
Sweetcorn
17:30 WEIGHTS or HIIT
18:30 PWO
40g Whey
20g Maltodextrin
19:15
200g Lean diced steak
110g Brown rice
Large serving green veg
22:00
250g Quark
30g Peanut butter
Totals
Protein 274g Carbs 364g Fat 76g Calories about 3240
ROUTINE
MONDAY - LEGS/ABS
Squats 4x6
Lunges 3x16 (8 per leg)
Leg curls 3x8
Calf raises 3x8
ABS work
WEDNESDAY - PUSH
Flat bench press 4x6
Flat DB chest press 3x8
Seated DB shoulder press 3x8
Skullcrushers 3x8
FRIDAY - PULL
Deadlifts 5x5
Wide grip chins 4x6
Wide grip rows 3x8
Hammer curls 3x8
EZ preacher curls 3x8
(HIIT to be done twice a week, possibly thursday and saturday, consisting of sprints)
< Message edited by Wadey -- May 15 2008 10:03:02 >
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RE: My Lean Bulking Diet and Routine Starting Tomorrow! - May 14 2008 11:36:33
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Wadey
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Ok ill adjust it now. So amount of carbs are ok?
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RE: My Lean Bulking Diet and Routine Starting Tomorrow! - May 14 2008 11:41:22
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Wadey
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Ok thanks. I have added slightly more fats, lost the whey first thing. Does gym routine look ok?
Thanks again
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RE: My Lean Bulking Diet and Routine Starting Tomorrow! - May 14 2008 11:56:22
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Wadey
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Hmm, makes sense. Thanks for the advice!
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RE: My Lean Bulking Diet and Routine Starting Tomorrow! - May 14 2008 12:20:43
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brittas
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quote:
ORIGINAL: theiopener
routine looks ok
drop protein to 230 IMO. also i have noticed that since i dropped my PWO shake that i dont have as much issue trying to lose fat
so if you wanna experiment drop your PWO shake as your Prewo meal will still be digesting in your gut and your PPWO is still in the 3 hour interval 
Lord, I do get baffled by this new revelation!!
If I drop mine.... which I may do if the fat loss is slow, I'd be down on my Cals and protein intake. I presume I'd just have to increase portiens sizes to make it back up? Or just try it without and reduce my daily intake?
< Message edited by brittas -- May 14 2008 12:21:15 >
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RE: My Lean Bulking Diet and Routine Starting Tomorrow! - May 14 2008 13:44:40
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LOCUST
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From: Essex
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I would never drop pwo drink, just drop the carbs if u absolutley have to imo and get a carb meal down within an hour.
After training is highly catabolic and u need some protein pwo at least, im cutting and james has sorted my diet and he has put me on 40g whey and 20g glucose pwo.
< Message edited by LOCUST -- May 14 2008 13:45:43 >
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RE: My Lean Bulking Diet and Routine Starting Tomorrow! - May 14 2008 13:58:22
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brittas
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quote:
ORIGINAL: LOCUST
I would never drop pwo drink, just drop the carbs if u absolutley have to imo and get a carb meal down within an hour.
After training is highly catabolic and u need some protein pwo at least, im cutting and james has sorted my diet and he has put me on 40g whey and 20g glucose pwo.
I dropped the Dextrose out as I'm cutting, but I a put a small amount back in today (25g) and I feel much better for it.
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RE: My Lean Bulking Diet and Routine Starting Tomorrow! - May 14 2008 14:04:38
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Wadey
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When I am totaling protein should i just count it from quality sources as I have counted the protein content from everything...
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RE: My Lean Bulking Diet and Routine Starting Tomorrow! - May 14 2008 14:31:42
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richsINS
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From: London, United Kingdom
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What made you have 40g whey + 20g dext PWO wadey(why those ammounts/ratio?)
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Consistency, Progressive overload & Kcal to suit.
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RE: My Lean Bulking Diet and Routine Starting Tomorrow! - May 14 2008 14:55:49
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Wadey
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I dont know what to do PWO at the minute, everyone seems to have a different view at the min. What would you suggest?
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RE: My Lean Bulking Diet and Routine Starting Tomorrow! - May 14 2008 15:04:55
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LOCUST
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From: Essex
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quote:
ORIGINAL: richsINS
What made you have 40g whey + 20g dext PWO wadey(why those ammounts/ratio?)
thats what james told me to have in my diet.
but thats about an average amount or protein for pwo imo, and just a little dextrose to stop catabolism but not to much that it causes an insulin spike i presume.
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RE: My Lean Bulking Diet and Routine Starting Tomorrow! - May 14 2008 15:05:30
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LOCUST
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quote:
ORIGINAL: Wadey
I dont know what to do PWO at the minute, everyone seems to have a different view at the min. What would you suggest?
i would suggest stick as you are mate.
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RE: My Lean Bulking Diet and Routine Starting Tomorrow! - May 14 2008 15:07:51
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Wadey
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Can I use Maltodextrin instead of dextrose as I still have about 4kg in my house from a wile ago?
Can I also use the 40g whey and 20g maltodextrin after a HIIT session (on non weights days) using the same diet as a weights day?
< Message edited by Wadey -- May 14 2008 16:30:54 >
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RE: My Lean Bulking Diet and Routine Starting Tomorrow! - May 14 2008 18:25:21
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richsINS
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From: London, United Kingdom
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Wadey - Ah i asked as i thought you may of read something which promoted that ratio, ive only read a little on PWO shakes and currently use a 2:1 (Carb:pro) ratio. However im currently looking into PWO ratios/carbs today, so wondered if you had any thoughts on it.
Not to worry 
Locust - Yeah sorry question was aimed at wadey however thanks for reply, did james specify why he used those quantitys? Wondering the reason behind it.
I believe whey causes insulin spike regaurdless of carbs, and 20g dext will spike your insulin so i dont think it will be due to that.
Perhaps 20g is enough to make up for the exercise we've performed though? no idea - Im smaller than you and cutting and am taking 60g dext/30g whey.
quote:
ORIGINAL: Wadey
Can I use Maltodextrin instead of dextrose as I still have about 4kg in my house from a wile ago?
Can I also use the 40g whey and 20g maltodextrin after a HIIT session (on non weights days) using the same diet as a weights day?
Yeah malto is very similar but doesnt taste sweet like dext.
That sounds fine after HIIT, its kind of a workout anyway so i see no reason to change the protocol. Others may disagree, so stay tuned.
< Message edited by richsINS -- May 14 2008 18:26:28 >
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All my posts reflect my opinion and/or current understanding(which may have errors/be incorrect).
Consistency, Progressive overload & Kcal to suit.
Journal(plus poker)
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RE: My Lean Bulking Diet and Routine Starting Tomorrow! - May 14 2008 19:15:02
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Wadey
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Yer I am thinking of keeping the same diet for my HIIT days as my gym days and fuel the two exercises in the same way.
Thanks for your advice 
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