YB
BannerBanner

My Lean Bulking Diet and Routine Starting Tomorrow!

Author
Wadey
Senior Member
  • Total Posts : 128
  • Reward points: 5602
  • Joined: 2007/10/05 00:02:08
  • Status: offline
2008/05/14 11:32:30 (permalink)

My Lean Bulking Diet and Routine Starting Tomorrow!

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)
post edited by Wadey - 2008/05/15 10:03:02
#1

17 Replies Related Threads

    theiopener
    Pro-Member
    • Total Posts : 27998
    • Reward points: 5225
    • Joined: 2007/01/06 00:20:48
    • Status: offline
    RE: My Lean Bulking Diet and Routine Starting Tomorrow! 2008/05/14 11:34:16 (permalink)
    drop the protein down a bit and increase your fats (also lose the whey first thing)

    meal choices look ok. Run it and see how it goes
    #2
    Wadey
    Senior Member
    • Total Posts : 128
    • Reward points: 5602
    • Joined: 2007/10/05 00:02:08
    • Status: offline
    RE: My Lean Bulking Diet and Routine Starting Tomorrow! 2008/05/14 11:36:32 (permalink)
    Ok ill adjust it now. So amount of carbs are ok?
    #3
    theiopener
    Pro-Member
    • Total Posts : 27998
    • Reward points: 5225
    • Joined: 2007/01/06 00:20:48
    • Status: offline
    RE: My Lean Bulking Diet and Routine Starting Tomorrow! 2008/05/14 11:38:24 (permalink)
    ORIGINAL: Wadey
    Ok ill adjust it now. So amount of carbs are ok?

    maybe, maybe not. numbers mean squat in all honesty. just suck it and see mate. only you can tell how your body reacts to certain intakes, were just here to give you starting points
    #4
    Wadey
    Senior Member
    • Total Posts : 128
    • Reward points: 5602
    • Joined: 2007/10/05 00:02:08
    • Status: offline
    RE: My Lean Bulking Diet and Routine Starting Tomorrow! 2008/05/14 11:41:21 (permalink)
    Ok thanks. I have added slightly more fats, lost the whey first thing. Does gym routine look ok?

    Thanks again
    #5
    theiopener
    Pro-Member
    • Total Posts : 27998
    • Reward points: 5225
    • Joined: 2007/01/06 00:20:48
    • Status: offline
    RE: My Lean Bulking Diet and Routine Starting Tomorrow! 2008/05/14 11:44:22 (permalink)
    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
    #6
    Wadey
    Senior Member
    • Total Posts : 128
    • Reward points: 5602
    • Joined: 2007/10/05 00:02:08
    • Status: offline
    RE: My Lean Bulking Diet and Routine Starting Tomorrow! 2008/05/14 11:56:22 (permalink)
    Hmm, makes sense. Thanks for the advice!
    #7
    brittas
    Pro-Member
    • Total Posts : 8465
    • Reward points: 9624
    • Joined: 2007/10/11 14:57:15
    • Status: offline
    RE: My Lean Bulking Diet and Routine Starting Tomorrow! 2008/05/14 12:20:43 (permalink)
    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?
    post edited by brittas - 2008/05/14 12:21:15
    #8
    LOCUST
    Pro-Member
    • Total Posts : 3691
    • Reward points: 9110
    • Joined: 2001/11/15 14:58:17
    • Location: Essex
    • Status: offline
    RE: My Lean Bulking Diet and Routine Starting Tomorrow! 2008/05/14 13:44:40 (permalink)
    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.

    post edited by LOCUST - 2008/05/14 13:45:43
    #9
    brittas
    Pro-Member
    • Total Posts : 8465
    • Reward points: 9624
    • Joined: 2007/10/11 14:57:15
    • Status: offline
    RE: My Lean Bulking Diet and Routine Starting Tomorrow! 2008/05/14 13:58:21 (permalink)

    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.
    #10
    Wadey
    Senior Member
    • Total Posts : 128
    • Reward points: 5602
    • Joined: 2007/10/05 00:02:08
    • Status: offline
    RE: My Lean Bulking Diet and Routine Starting Tomorrow! 2008/05/14 14:04:38 (permalink)
    When I am totaling protein should i just count it from quality sources as I have counted the protein content from everything...
    #11
    YumPies
    Pro-Member
    • Total Posts : 10088
    • Reward points: 8286
    • Joined: 2004/06/23 21:48:44
    • Location: Yorkshire
    • Status: offline
    RE: My Lean Bulking Diet and Routine Starting Tomorrow! 2008/05/14 14:31:41 (permalink)
    What made you have 40g whey + 20g dext PWO wadey(why those ammounts/ratio?)
    #12
    Wadey
    Senior Member
    • Total Posts : 128
    • Reward points: 5602
    • Joined: 2007/10/05 00:02:08
    • Status: offline
    RE: My Lean Bulking Diet and Routine Starting Tomorrow! 2008/05/14 14:55:49 (permalink)
    I dont know what to do PWO at the minute, everyone seems to have a different view at the min. What would you suggest?
    #13
    LOCUST
    Pro-Member
    • Total Posts : 3691
    • Reward points: 9110
    • Joined: 2001/11/15 14:58:17
    • Location: Essex
    • Status: offline
    RE: My Lean Bulking Diet and Routine Starting Tomorrow! 2008/05/14 15:04:55 (permalink)

    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.
    #14
    LOCUST
    Pro-Member
    • Total Posts : 3691
    • Reward points: 9110
    • Joined: 2001/11/15 14:58:17
    • Location: Essex
    • Status: offline
    RE: My Lean Bulking Diet and Routine Starting Tomorrow! 2008/05/14 15:05:30 (permalink)

    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.
    #15
    Wadey
    Senior Member
    • Total Posts : 128
    • Reward points: 5602
    • Joined: 2007/10/05 00:02:08
    • Status: offline
    RE: My Lean Bulking Diet and Routine Starting Tomorrow! 2008/05/14 15:07:51 (permalink)
    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?
    post edited by Wadey - 2008/05/14 16:30:54
    #16
    YumPies
    Pro-Member
    • Total Posts : 10088
    • Reward points: 8286
    • Joined: 2004/06/23 21:48:44
    • Location: Yorkshire
    • Status: offline
    RE: My Lean Bulking Diet and Routine Starting Tomorrow! 2008/05/14 18:25:20 (permalink)
    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.



    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.
    post edited by richsINS - 2008/05/14 18:26:28
    #17
    Wadey
    Senior Member
    • Total Posts : 128
    • Reward points: 5602
    • Joined: 2007/10/05 00:02:08
    • Status: offline
    RE: My Lean Bulking Diet and Routine Starting Tomorrow! 2008/05/14 19:15:02 (permalink)
    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
    #18
    Jump to:
    ©2017 All content is copyright of MuscleTalk.co.uk and its use elsewhere is prohibited.
    (posting guidelines | privacy | advertise | earnings disclaimer | contact us | supported by)
    © 2017 APG vNext Commercial Version 5.5