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