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diet - lean lean bulk!

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brazilianbloke
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2008/05/14 19:04:32 (permalink)

diet - lean lean bulk!

7:00: Porridge: 70g oats + 1scoop linseeds + 300ml skimmed milk + 1 green apple
4 eggs


12:00: wholewheat penne with tomato sauce + penne - dont kno how much really

16:00: 2 slices granary bread + 1 tomato + 2/3 slices of ham / turkey breast + 1 slice of mild cheese + olive oil spread

TRAIN

PWO: 50g dextrose + 1 scoop of whey

PPWO: same as pre-W

pre-bed: Tin of tuna + 1 tbsp olive oil

-------------------------------------------------------------------
cardio 3x a week - weight training 3x a week

im very sensible to carbs, so im trying to keep it down, if im losing weight i`ll increase `em
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    rob161
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    RE: diet - lean lean bulk! 2008/05/14 19:15:51 (permalink)
    what are your stats at the minute mate?

    looking at that diet it seems extremely low in terms of cals. You'll do well to grow on that!
    your going 4 hours between meals also.
    why not try changing your meal times to;

    6.30am
    9.30am
    12.30pm
    3.30pm

    then you could maybe train slightly earlier?
    not sure what your schedules like, but at least with these timings you could actually fit in an extra meal.
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    RE: diet - lean lean bulk! 2008/05/14 19:17:49 (permalink)
    WHat is that, 2100kcals? Perhaps 900 for breakfast or close?

    Not much veggies,
    Looks low on protein, i assume when you dont train youd not have the shakes too so that lowers calories and protein even further?


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    brazilianbloke
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    RE: diet - lean lean bulk! 2008/05/14 19:30:35 (permalink)

    ORIGINAL: rob161

    what are your stats at the minute mate?

    looking at that diet it seems extremely low in terms of cals. You'll do well to grow on that!
    your going 4 hours between meals also.
    why not try changing your meal times to;

    6.30am
    9.30am
    12.30pm
    3.30pm

    then you could maybe train slightly earlier?
    not sure what your schedules like, but at least with these timings you could actually fit in an extra meal.

    77 kilos, 1,84m, 16yrs
    d thing is, i dont want another meal, just got out of a bulk and got a lof of fat, im really sensible to carbs and i put on fat very easily, and how many meals u eat/d timing really matter? as i said, if im losing weight i`ll increase `em but quantities is really personal is not it?
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    brazilianbloke
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    RE: diet - lean lean bulk! 2008/05/14 19:34:59 (permalink)
    ORIGINAL: richsINS

    WHat is that, 2100kcals? Perhaps 900 for breakfast or close?

    Not much veggies,
    Looks low on protein, i assume when you dont train youd not have the shakes too so that lowers calories and protein even further?

    im pretty sure its more than 2100kcals,
    about d protein i dont think is that low, roughly 150/160g .. 2g per kilo
    i might have dis shake in cardio days? dont kno about that, would you?

    if i see im losing weight i might put 2extra slices of bread and/or throw in some bananas? wanna follow dis diet for a fortnight or 2 and see how it goes?
    post edited by brazilianbloke - 2008/05/14 19:39:01
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    RE: diet - lean lean bulk! 2008/05/14 19:38:38 (permalink)
    Ah i skim read, i cant be assed to type all the foods into a clacultor

    I'd do this:
    Spli breakfast into 2 meals, so i wasnt bloated and other psychological reasons (I try keep my meals to a certain size, i find large meals placed randomly through the day makes smaller meals less satisfying when i eat them. Perhaps my stomach stretches or adapts or just expects more volume, i dont know).


    I'd have meat + veggies after your post workout shake (and probably some carbs like rice or something) although you have alot of shakes with carbs in at that time so perhaps not needed.

    Before bed id probably have veggies too, just to bulk out the meal and slow digestion for over night.

    I just dont like he look the diet, atleast you got flax in for some EFA's though.
    post edited by richsINS - 2008/05/14 19:40:58
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    R3261
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    RE: diet - lean lean bulk! 2008/05/14 19:42:44 (permalink)
    d thing is, i dont want another meal, just got out of a bulk and got a lof of fat,



    looking at that diet it seems extremely low in terms of cals.


    going from one extreme to the other is not necessarily a good thing

    before you know it you'll be back to before you started

    -
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    rob161
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    RE: diet - lean lean bulk! 2008/05/14 19:43:23 (permalink)
    if youv'e just got out of a bulk and added alot of fat then why are you bulking yet further?
    i definately think you need more cals, you'd be lucky to add any weight with that.
    if you are very carb sensitive perhaps add in more fats to get those cals up!
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    brazilianbloke
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    RE: diet - lean lean bulk! 2008/05/14 19:44:16 (permalink)

    ORIGINAL: richsINS

    Ah i skim read, i cant be assed to type all ur foods into the calculators etc.
    I'd personally add more veg and meats, and probably break the breakfast into 2 meals so i got to eat more and didnt pile aload of food in at one go(Purely down to psychological and physical bloating reasons).
    Id also have meat + Carbs after my PWO shake too, or atleast some kind of food - Perhaps meat + veg.

    I just dont like he look the diet, atleast you got flax in for some EFA's though.

    schedule is pretty tight as im a student who works at dominos , so d PPWO has do b a sandwich!
    about d breakfast i dont feel like it is 2 much food at all, think i got used to it, and have no time to break it into 2 meals
    atm vegs shall wait, to b honest i just cannot b bothered to buy `em
    many thanks mate :)

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    brazilianbloke
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    RE: diet - lean lean bulk! 2008/05/14 19:50:51 (permalink)

    ORIGINAL: R3261

    d thing is, i dont want another meal, just got out of a bulk and got a lof of fat,



    looking at that diet it seems extremely low in terms of cals.


    going from one extreme to the other is not necessarily a good thing

    before you know it you'll be back to before you started

    will be weighing myself twice a week, if d numbers are going down d kcals will go up!


    ORIGINAL: rob161

    if youv'e just got out of a bulk and added alot of fat then why are you bulking yet further?
    i definately think you need more cals, you'd be lucky to add any weight with that.
    if you are very carb sensitive perhaps add in more fats to get those cals up!


    just got out of a bulk and also got out of a 2weeks non-diet where i lost about 4/5 kilos, from 81 to 77 - so wanna stay at this 77kilos and put on some kilos fairly slowly, if im losing weight i`ll increase d fats, eg: put another tbsp of olive oil pre-bed!



    ALSO, iv been training for 3 months tops, as im a begginer i think i do not have to be so ****head with small numbers!

    thanks to everyone :)
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    RE: diet - lean lean bulk! 2008/05/14 19:52:11 (permalink)
    Some people may find the whole "so D ppwo has to B d sandwich" talk a bit off, ive seen people go nuts at others because they typed like they were texting so be brace yourself .

    Anyway, So you've bulked before got fat and you want to continue to bulk? Or do you want to gain muscle yet also not gain fat (a hard task to achieve).
    You've got to pick one option (lean bulk is fine) or cut for the summer, your 16 after all and when i was 16 i just wanted abs and girls

    If hunger isnt an issue on your current diet that youve shown us then ok, but veggies arnt just for hunger they'll provide fibre(constipation would suck), vitamins and other nutrients. They'll also help slow digestion of meals which would also keep hunger at bay and lower the GI of other foods.

    So, are we cutting or bulking?
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    brazilianbloke
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    RE: diet - lean lean bulk! 2008/05/14 20:01:05 (permalink)
    ORIGINAL: richsINS

    Some people may find the whole "so D ppwo has to B d sandwich" talk a bit off, ive seen people go nuts at others because they typed like they were texting so be brace yourself .

    Anyway, So you've bulked before got fat and you want to continue to bulk? Or do you want to gain muscle yet also not gain fat (a hard task to achieve).
    You've got to pick one option (lean bulk is fine) or cut for the summer, your 16 after all and when i was 16 i just wanted abs and girls

    If hunger isnt an issue on your current diet that youve shown us then ok, but veggies arnt just for hunger they'll provide fibre(constipation would suck), vitamins and other nutrients. They'll also help slow digestion of meals which would also keep hunger at bay and lower the GI of other foods.

    So, are we cutting or bulking?

    Alright, will try to cut back on the sms language
    As i have lost 4/5 kilos, most of my unwanted fat went away, and i would like to stay like that, that is why i want to lean bulk, want to pack on sume muscle without gaining d extra fat, if possible to lose bodyfat, however i know how unlikely that is to happen.
    About the fibre, i already eat oats, linseeds, 2 tomatos and 2 apples a day, i reckon that this is enough for me. I also take one multi-vitamin tablet a day, for the lack-of-vitamins-issue.
    So lean bulk it is
    post edited by brazilianbloke - 2008/05/14 20:02:14
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    RE: diet - lean lean bulk! 2008/05/14 21:50:24 (permalink)
    Well im not sure we can compare a multivitamin to vegetables, i consider it more of an "insurance policy" to cover the bases that my diet may miss occasionally. However vegetables have other benifits, but if they're a problem just try fit some in where possible (Cucumber in salads, sweetcorn in tuna pasta+mayo meals etc).

    Ok so your lean and want to lean bulk, sounds good to me.


    I noticed 12pm meal pasta has NO protein, add some meat to this(throw a tin of tuna in tomato sauce, tastes ok). Personally i have tuna + Mayo + Pasta + Sweetcorn, yum.
    Seems its difficult to sugget any other changes due to your busy schedule, see what results you get in 2weeks aim for around 2lb a month gain (We're limited to around .5lb of muscle growth per week apparently) so anything else when naturlaly bulking will be fat/water weight etc.

    How big is a scoop of linseeds(aprox weight?), are you blending them before eating them or eating them whole?

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    brazilianbloke
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    RE: diet - lean lean bulk! 2008/05/14 23:05:04 (permalink)

    ORIGINAL: richsINS

    Well im not sure we can compare a multivitamin to vegetables, i consider it more of an "insurance policy" to cover the bases that my diet may miss occasionally. However vegetables have other benifits, but if they're a problem just try fit some in where possible (Cucumber in salads, sweetcorn in tuna pasta+mayo meals etc).

    Ok so your lean and want to lean bulk, sounds good to me.


    I noticed 12pm meal pasta has NO protein, add some meat to this(throw a tin of tuna in tomato sauce, tastes ok). Personally i have tuna + Mayo + Pasta + Sweetcorn, yum.
    Seems its difficult to sugget any other changes due to your busy schedule, see what results you get in 2weeks aim for around 2lb a month gain (We're limited to around .5lb of muscle growth per week apparently) so anything else when naturlaly bulking will be fat/water weight etc.

    How big is a scoop of linseeds(aprox weight?), are you blending them before eating them or eating them whole?



    the 12pm meal is penne + mince, my mistake!
    well i have no idea how big d scoop is, but i have one scoop from my whey and its twice as big as that, does it help? didnt think so

    im eating them whole, because when i bought it said on d label: its already broken into pieces so you dont have to blend it blabla .. granovita i think that is
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    RE: diet - lean lean bulk! 2008/05/15 01:03:27 (permalink)
    Ah if its already ground then your eating them ground not whole thats fine then.
    Can you fill a scoop then weigh it perhaps?

    Flaxseed intake usually needs to be pretty high in males due to poor conversion, i personally eat oily fish or take fish oil caps. I find it easier, not sure if its cheaper but i got mine at 75% off so... 1p a cap or so.
    #15
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