Lean Bulk Diet

[nitrous]

what do you guys think i have broken everything down in the attached pdf..

i am 5'6 currently 165.. i'm hoping to be 185 around summer time and i just want to make sure my diet and everything is in check (yes there will be a cycle helping me along the way but this thread is about my diet)

any comments appreciated

[nisser]

50%+ of your cals are coming from fat. This is definetely not a lean bulk diet.

edit: to improve:

meal 4: cut out the olive oil, add lentils/brown rice
meal 5: cut out the almonds and have some oats
meal 6: cut out the olive oil, add lentils/brown rice

[nitrous]

50%+ of your cals are coming from fat. This is definetely not a lean bulk diet.

edit: to improve:

meal 4: cut out the olive oil, add lentils/brown rice
meal 5: cut out the almonds and have some oats
meal 6: cut out the olive oil, add lentils/brown rice

are you familiar at all with dave palumbo's diet? he basically has a similar setup.. or the keto diet..

[nisser]

Well its not really a keto diet with 230g of crabs per day :P

anyone else wanna chime in? i still think fats are too high because your macro is basically 20%carbs/35%pro/45% fat and I don't think that's optimal for lean bulk or bulk of any kind for that matter.

[Vitamin S]

if your 165 do the following.

get about 250g of protein over six meals
get about 110g of good fat over six meals
throw in about 20 grams of carbs per meal, and add 5-10grams to each meal weekly to see where you get the spill over effect, and maintain there.

if u stop gaining weight increase protein and fats first before carbs, thas what dave palumbo recommends. this diet is his cutter diet, with carbs thrown back into it. make sure they are all low GI except post workout, where i would have 50/50 fast carbs/protein. for the carbs go with waixy maze or 25g dextrose with 25g maltodextrine 50 grams of whey isolate.

good luck.

[nitrous]

Well its not really a keto diet with 230g of crabs per day :P

anyone else wanna chime in? i still think fats are too high because your macro is basically 20%carbs/35%pro/45% fat and I don't think that's optimal for lean bulk or bulk of any kind for that matter.

its at the bottom actually.. 26%carbs/48%protein/26%fat

and some of the guys that helped me with this compete.. really annoying trying to find the right diet when so many people have different opinions on it.. i know everyone reacts different but still.. i guess i'll just have to do some trial and error to see what works for me and/or do some more research

one of my buddys main comment was that i work a desk job for like 12 hours a day basically.. all i do is sit.. i dont need a lot of carbs.. but we'll see.. totally appreciate the comments

[Thorgrim]

The diet looks pretty good to me.

Only thing I would do differently is throw in a few spinach or mixed greens salads, top with slices of tomato, peppers or some other veggie for variety. You want to keep your diets healthy. Can't gain much muscle if you get the flu or something.

Usually I don't ask other people what they think of my diet because everyone is an "expert." What works well for one person may not work well for others. Get your body composition done then try the diet for at least 2-3 weeks then test your body composition again. If you like the results stick with it. If not make some adjustments. One of the best things I ever did was buy some calipers so I could test myself.

[nitrous]

The diet looks pretty good to me.

Only thing I would do differently is throw in a few spinach or mixed greens salads, top with slices of tomato, peppers or some other veggie for variety. You want to keep your diets healthy. Can't gain much muscle if you get the flu or something.

Usually I don't ask other people what they think of my diet because everyone is an "expert." What works well for one person may not work well for others. Get your body composition done then try the diet for at least 2-3 weeks then test your body composition again. If you like the results stick with it. If not make some adjustments. One of the best things I ever did was buy some calipers so I could test myself.

sounds good thanks a lot man.. i'll have to pick one up..

and yeah i normally throw in some spinach for dinner but didnt throw it in just because even 3 cups of it is like no calories lol

[Bowlcut]

The high fat diet on works well when carbs are reduced. Mauro DiPasquale advocated this diet back in the 1970's with a slight twist.
5 days a week were high protein and healthy fat, while 2 were essential carb up days with quality sources included.

If you do the heavy protein and fat I suggest grass fed meats as these will be high in omega 3's and are low in omega 6s.

[nisser]

its at the bottom actually.. 26%carbs/48%protein/26%fat



that's the breakdown in grams...not calories.

[nitrous]

that's the breakdown in grams...not calories.


ahh true

[WORLD]

I don't know why people advocate against eating high amounts of fat. Eating fat does not make you fat. A poster above said that because he's eating a lot of fat, its not a lean diet. What does that mean?? Thats a complete misconception.

As long as his calories are in the right range he can eat whatever he wants and lose/gain weight. For optimal muscle he should concentrate on eating fats and protein. Remember that our bodies don't even need carbohydrates!

Nitrous, can you answer this question: Do you know what your maintenance calories are? I'm glad to see that you are tracking calories, but do you know what you should be aiming for? 4500 cals seems like a good amount daily for 165lbs. I would suggest trying that for a few weeks (consistently) and upping the cals if you're not gaining weight. Other than that your choice of foods loooks good to me.

[phatkid77]

definitely too much for your weight, and at 5'6 i doubt you require AAS, but im sure your mind is made up...

1.your calories are off, 1 tblspn of EVOO is 14gms fat, you have it at 28gm..

2. dave recommends no more than 50gm protein per meal

3. i think youd be more than fine on 40gm per meal..im 230lb eating that

4. Daves bulk diet is 25ish gms of carbs PER meal...

[gsxr750]

Anyone provide Daves bulk diet?

[warlock]

Palumbo is a smart guy, Pasquale as well and there are many other smart people around.

One thing that you can not forget in diet and training is INDIVIDUALIZATION.

There is no way to guess what works for YOUR body chemistry, or what type of training works best. It is a matter of try and error.

A template is just a template, a starting point.

It is great that you have a template and a goal so you have a beginning and a end no wot is time for the journey and the journey is individual!

There are a few valid opinions and I'll not debate with anyone as they are all smart guys.

I'd tell to use common sense and the way you feel to help you define what will work for you.

Think about this: if you get a Japanese, a Scandinavian and a Greek and feed them all the same diet they will react in different ways as they genetic make up is pretty much the same but trough the generations they have adapted to different diets.

I have tried a few different combos (I like being lean over being big) and what works for me right now is quite simple: I need starches when wake up, actually I need something that is heavy in my stomach otherwise I can't function for some time I'd wake up eat 2 burguers and a big bowl of veggies and them could not decide if I'd wear white or black socks, go to work and not be able to verbally express myself, them I had to have a form of starch and everything was fine.

I decided to do the opposite, wake up and have starch them even though my brain was working fine I couldn't stop thinking about food.

Nowadays I wake up have a lot of protein with a little carbs, them I have protein and fats 2 more times 2 pieces of fruit on it's own and finish the day with non starch carbs and a little protein.

I know it doesn't sound right but that is what works for me - I eat big meals!

My energy levels are fine all day long my sleep is better when I do this and I am loosing the extra weight without having to even think about it or depriving me of anything.

How did I get to this formula? Eating and them paying attention to my body: digestion, energy levels, sleep, hunger etc.

Good luck in your journey!

[phatkid77]

Dave Palumbo

I eat 8 times per day (50g protein, 20g fat, 30g carbs per meal).

Pre-contest, I cut the carbs back to 15 grams per meal, and I up the fat to 30g per meal.

Sources of protein include: chicken, fish, lean red meat, whole eggs, and whey protein

[O-Train]

165lbs, 4500Kcals, lean bulk. What is your maintenance caloric intake? Counting calories is good but it's important to have a point of reference. Otherwise you'll end up tweaking things so much that there was no point in designing something in the first place. Maybe consider a bulk and then a cut. That's just my personal opinion. I like to focus on something. That way when it's time to eat, you eat. When its time to count, you count. Lots of time till summer if you do it right.

[nitrous]

definitely too much for your weight, and at 5'6 i doubt you require AAS, but im sure your mind is made up...



im sorry but i am 24 and there is no more height coming to me anytime soon

[nitrous]

165lbs, 4500Kcals, lean bulk. What is your maintenance caloric intake? Counting calories is good but it's important to have a point of reference. Otherwise you'll end up tweaking things so much that there was no point in designing something in the first place. Maybe consider a bulk and then a cut. That's just my personal opinion. I like to focus on something. That way when it's time to eat, you eat. When its time to count, you count. Lots of time till summer if you do it right.

yeah i dont really like getting my body fat above more than 12%.. i have thought about it and think that this is just the way i wanna go..

and maintenance caloric intake.. id say probably around 3500-3800

[JonnyO]

I like the diet, as long as you are doing some cardio and skipping cheats you should be fine and not put on too much extra weight (fat). Ratios look good, aim for the weight you want to get to not what weight your at now, thats good.