Lean Bulk Diet! Advice please...
 

Hey guys! I'm new to this forum and I wanted to know what everyone thought about my current diet. I started it about a week ago and it seems to be working out pretty good so far. I'm doing a lean bulk right now. I spend 5 days a week in the gym doing a different body part each day. I have a high motab. but I'm not really a hard gainer... I just don't pack on excess fat that easily. I've been going to the gym (inconsistently) for about 4 years so I do have an excisting foundation to work on. I'm just trying to do it right this time. I used to eat like crap... lots for fast food and garbage. I dieted about 6-8 months ago and worked my abso to death to get a pretty solid six pack. The diet wasn't as good as I thought it was when I was doing it... I was eating things like instant oatmeal, white rice, special k, lunch meat, regular steaks, etc. I just did a small amount of research then and thought it was good and now see how much sugar and sodium I was actually taking in. I still looked pretty good though b/c my anything was better then the crap I was eating b4 that. So anyway, here's my stats first...

22 yo, 176 lbs., 13% bf, 5'9"

I'm trying to get upto about 200 lbs. but I still want trying to put it on lean b/c I've never been an overweight person. I know my abs won't look as good as I want them too while bulking but I'll worry about them when I reach my 200 goal. So below is my diet that I've been doing. Let me know if you think I need to make changes. All feedback is welcome as constructive crit. is necessary in bodybuilding.

Meal 1 (p/c) 10.00 am

6 Egg whites
natural oatmeal
protein shake (whey with water)

p/c/f = 48/59/7


Meal 2 (p/c) 12:00 pm

1 tin tuna Fish on Low-Carb/ Low-Fat Wheat
w/ 1 tsp. light mayo (can't eat it without it)
Veggies (celery/peppers/carrots)

p/c/f = 50/25/8


Meal 3 (p/f) 2:30 pm

Grilled Chicken Salad w/ homemade dressing
dressing includes: 2 tsp. olive oil, 1 tsp. red wine
vinegar, 1 tsp. flaxseed oil, and natural spices.
(oregano, theme, etc.)
Veggies in salad: lettuce (iceburg and romain)
small cucumber, tomato, green pepper,
and small carrot.

p/c/f = 45/10/41


Meal 4 (p/c) (preworkout) 5:00 pm

10 oz. lean steak w/ nat. spices
1/3 cup of long grain brown rice

p/c/f = 63/45/15

WORKOUT!!!

Meal 5 (p/c) (postworkout) 7:30 pm

Protein smootie ingred. include...
1/2 cup non-fat milk, 1/2 cup stawberries, 1/4 cup
ras and blueberries, 2 small scoops of ff frozen yogurt,
2 scoops of whey (taste amazing)

p/c/f = 53/45/6


Meal 6 (p/f) 9:30 pm

8 oz. plain grilled chicken breast
natty pb on 2 pieces of celery

p/c/f = 41/4/11


Meal 7 (p/f) 12 am

Whey protein shake with water
1 oz. (about 22 pieces) of almonds

p/c/f = 28/8/16

Macros are: cal.-2900, prot.-323, carb.-198, fat-103

Let me know what you think about it... Thanks in advance to everyone who responds!

I am prob not the one who is most qualified to comment on this. But it looks like you have everything in order. Depending on how far you want to push it, you could up the cals, but i would only do this if your gains start to diminish.

I would only adjust cals downward if you feel like your starting to pick up some extra fat.


this is an interesting set up. Personally I like a shake before and after workout, you may not. I would however hesitate to ever mix whey protien with milk. Milk, especially lowfat, is filled with sugar. normally post workout sugar isnt a real problem, but the lactose will cause an insulin spike which may shuttle that sugar somewhere you dont want.

do you mean 2 tbsp. cause I can't see how you would get 41 grams of fat from only 2 tsp of olive oil and 1 tsp of flax.
Your standard Olive oil is 14 grams of fat for 1 tbsp.


I would not do whey before bed. it digests too fast and won't last throughout the night. Now, I know that Fat slows down the digestion of Protein but I think a casein protein is better suited for this.

looks good DannyBoy18. The only thing I might change would be to add some more carbs in your pre-workout meals

for meal 3 you can take out some of the fat and replace it with brown rice or a sweet potato

and for meal 4 you can have 1/2 to 1 cup of white rice for pre-workout carbs

everything else looks awesome...

Like ChinPieceDave said.. you can change your before bed whey to casein to help maintain a positive nitrogen balance throughout the night

what supps are you taking?