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The Lean Bulk Plan Pre Journal.

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robert123
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2014/11/10 11:11:53 (permalink)

The Lean Bulk Plan Pre Journal.

I intend to start a journal before going on my lean bulk next week so looking to get my diet finalized. I've plugged some of this into my fitness pal to get an idea on the macros and it looks ok so far (i will probably finish it off this week). 
 
Quick bit of background, I lean bulked for approx 6 months this year and have now been on a cut (very slow minimal deficit) for the last 2 months.  I did this to remove some more body fat to ideally give me better lean gains on this bulk now. 
 
I will be supplementing with ZMA, omega 3/6/9 tablets and hopefully post Christmas a juicer to do my own wheatgrass (barleygrass etc.) type of nutrition shots blends.
 
I've found that my body responds well/doesnt need breakfast upon waking so I will be "fasting" of sorts from around 10/11pm till 10am.
 
10am - 40 gram protein shake with 300ml skimmed milk & 100 ml water. 
11am - 2 slices burgen bread, peanut butter, smear of jam.
1pm - 200ml lentil and veg soup, chicken breast, 2 oat cakes.
3pm - quest bar (maybe chicken breast with some seeds)
 
6.30pm ish - pre work out, 2 oat cakes, BBW prime
peri work out - 1 scoop concentrate, 1 scoop peptopro. 
 
chicken breast, 40gram pasta, vegetable sauce.
2 bacon medallions
bowl of quaker oats with 300ml skimmed milk little stevia for flavour.
two spoons of quark sprinkle of nesquik powder
1 scoop BSN syntha 6 with water pre bed.
 
 ** I will rotate fish into replace the chicken breast in the evening once or twice a week.
 
 
post edited by robert123 - 2014/11/10 11:13:33
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    berserker
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    Re: The Lean Bulk Plan Pre Journal. 2014/11/10 12:15:24 (permalink)
    I don't know how much you weigh, but that I eat much more than that while cutting! Unless you're really small I think you're gonna need a lot more food to gain weight... have you worked out the calories in this?
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    robert123
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    Re: The Lean Bulk Plan Pre Journal. 2014/11/10 12:30:07 (permalink)
    Around 1800 cals.
     
    Im weighing around 72KG at the moment, im not looking for huge gains and starting with this to avoid any fat spillage. If after the first two weeks there is no shift then i will up the cals by 200.
    #3
    WW10
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    Re: The Lean Bulk Plan Pre Journal. 2014/11/10 19:11:24 (permalink)
    Why 1,800?

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    Kaneda
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    Re: The Lean Bulk Plan Pre Journal. 2014/11/10 20:08:47 (permalink)
    What were you taking in during your previous bulk and cut phases?
     
    1,800 seems pretty low!
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    WW10
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    The Lean Bulk Plan Pre Journal. 2014/11/10 20:55:26 (permalink)
    1,800 IS extremely low.
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    The_Lone_Wolf
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    Re: The Lean Bulk Plan Pre Journal. 2014/11/11 09:18:09 (permalink)
    welshwizard10
    1,800 IS extremely low.



    It's like the lowest limbo bar... Too low!

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    robert123
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    Re: The Lean Bulk Plan Pre Journal. 2014/11/11 09:28:34 (permalink)
    this is what my previous lean bulk was
     

    40g whey protein isolate in water    

    1 slice Burgen & linseed bread, toasted + olive oil spread + almond butter
    Glass fresh fruit juice
     
    chicken breast
    ½ tbsp sunflower seeds
     
     
    chicken breast
    3 oatcakes
    veg soup
                                       
     
    80g chicken breast
    ½ tbsp sunflower seeds
                                         
                      
    pre workout  30g protein blend in water, 1 oatcake
     
    post workout 40g whey protein isolate in water        
     
    120g lean meat / poultry / fish
    1 small sweet potato
    Loads of veg (mixed)
     
    1 oatcake + 50g quark / cottage cheese
    30g protein blend in water
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    Kaneda
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    The Lean Bulk Plan Pre Journal. 2014/11/11 09:33:28 (permalink)
    Did you actually gain weight on that?
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    robert123
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    Re: The Lean Bulk Plan Pre Journal. 2014/11/11 09:42:15 (permalink)
    yes I gained a very small amount of muscle whilst following that and next to no fat combined with my training routine.
     
    after a few months of following that routine I introduced some oats with milk as another post work out meal. 
     
    not sure of my body fat at the moment but abs are clearly visible so i am hoping to be fairly low. 
     
    James wrote that diet for me when I weighed around 75KG, so I used roughly the same cals when writing my new one above.
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    robert123
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    Re: The Lean Bulk Plan Pre Journal. 2014/11/13 12:23:44 (permalink)
    Any further thoughts, it would be helpful 
     
    Thanks
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    James
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    Re: The Lean Bulk Plan Pre Journal. 2014/11/13 17:42:10 (permalink)
    Robert - have you been following that plan still?  Are you gaining slowly?
     
    I'd like to see a bit more carbs and fat.  How about 20g of waxy maize or Vitargo PWO?  More protein at breakfast.  Plus some oil/good fats at bedtime.  Also, make that a large sweet potato with your evening meal.

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    badman
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    Re: The Lean Bulk Plan Pre Journal. 2014/11/14 04:20:48 (permalink)
    This isn't bulking.  You're sticking to a clean diet and slowly adding lean muscle.   That's like the alternative to the Bulk/cut cycle.
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    robert123
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    Re: The Lean Bulk Plan Pre Journal. 2014/11/14 09:21:04 (permalink)
    "You're sticking to a clean diet and slowly adding lean muscle" - yeah its called a lean bulk adding size but staying lean ?!?
     
    James - ill add in some good fats to the below, i will look at alternating some fish in as stated a few times a week along with red meat. Do you see any issues with this?
     
    I dropped some body fat over the last 6 weeks.
     
    10am - 40 gram protein shake with 300ml skimmed milk & 100 ml water. 
    11am - 2 slices burgen bread, peanut butter, smear of jam.
    1pm - 200ml lentil and veg soup, chicken breast, 2 oat cakes.
    3pm - quest bar (maybe chicken breast with some seeds)
     
    6.30pm ish - pre work out, 2 oat cakes, BBW prime
    peri work out - 1 scoop concentrate, 1 scoop peptopro. 
     
    chicken breast, large sweet potatoe, vegetable sauce.
    2 bacon medallions
    bowl of quaker oats with 300ml skimmed milk little stevia for flavour.
    two spoons of quark sprinkle of nesquik powder
    1 scoop BSN syntha 6 with water pre bed.
    #14
    James
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    Re: The Lean Bulk Plan Pre Journal. 2014/11/22 12:11:01 (permalink)
    James - ill add in some good fats to the below, i will look at alternating some fish in as stated a few times a week along with red meat. Do you see any issues with this?

    No, this will be good.  You do need to a eat more.

    James Collier - MuscleTalk Co-Owner
    @JamesCollierMT


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