Sample Lean Bulking Diet

[daande]

My buddy weighs 183 pounds and is 5'10" with probably around 14% bodyfat. He was asking me if I could get a sample lean bulking diet plan anyone have anything they could post?

[Ritch]

14% bodyfat and lean bulking don`t go together! He should lean down to 10% before even thinking about it, something he won`t want to hear.

[daande]

He is really lean. He may have less bodyfat than 14% like when he flexes his abs you can see them. Anyways, you think he should lean out then bulk up separately?

[Ritch]

If you can see all 6 abs when flexing, I`d say he is rather lean. But why would he want to bulk, it`s summer? If I were him, I`d lean out, getting leaner making the bulking process more effective when he decided to do so. I think a lean bulk can only be done by someone who`s not anywhere near his potential. Is he more of a beginner?

[TheNaturalBodybuilder]

Do you mean CLEAN bulking and not lean bulking? Lean bulking does not make sense. Either you getting leaner or your bulking, you cant do both. You can do a clean bulk though. Without knowing which of the two this guy wants its hard to give you something to go on.

[gsxr750]

I followed this from Dave P. and had great results. I used bran in replacement of the waxy maize though.

MEAL 1:
6 whole eggs (buy the OMEGA-3 EGGS they sell in the supermarket) with 1 cup of Oatmeal (cooked)

MEAL 2: (pre-workout)
SHAKE: 55g Whey Protein** with 40g Waxy Maize*** (high molecular weight carbohydrate) with 1 tablespoon of Macadamia Nut Oil

GYM: WEIGHT TRAINING

MEAL 3: (post-workout)
SHAKE: 55g Whey Protein** with 50g Waxy Maize*** (high molecular weight carbohydrate).

MEAL 4:
LEAN PROTEIN MEAL 8oz (cooked) of chicken (or turkey or lean fish or shrimp)-- with 1/3 cup cashew nuts (or almonds or walnuts) with 1 cup (cooked) RICE (brown)

MEAL 5:
FATTY PROTEIN MEAL 8oz (cooked) of red meat (or salmon or swordfish) with a salad with 2 tablespoon of olive oil (or macadamia nut oil) and vinegar with 1 baked potato and/or yam

MEAL 6: Repeat One of Above

MEAL 7: 5 whole eggs

[smukker]

Well you can actually lean down well staying the same weight. So you can technically lose fat, and gain muscle contrary to what many people say. I went from 26% to 12% and stayed within the same weight. I think i lost maybe 3 pounds but that is still not much mass compared to fat lost.

[Ritch]

^^^ going from 26 to 12% and staying the same weight can be attainable. Going lower in body fat like single digits will most likely cause the loss of bodyweight. Things get a little more trick at this point. How advanced do you consider yourself? Keep hearing about guys gaining muscle and losing fat, just like ufo`s, ya hear about them, never seen, or know any...

[TheNaturalBodybuilder]

Well you can actually lean down well staying the same weight. So you can technically lose fat, and gain muscle contrary to what many people say. I went from 26% to 12% and stayed within the same weight. I think i lost maybe 3 pounds but that is still not much mass compared to fat lost.

So you think you can get below 5% bodyfat at that weight? I doubt it. 12% is nothing. Try getting into competition shape and stay the same weight. I say its impossible. I still dont think I believe that you went down 14% without losing atleast 10-15lbs.

[Houstonbc]

So you think you can get below 5% bodyfat at that weight? I doubt it. 12% is nothing. Try getting into competition shape and stay the same weight. I say its impossible. I still dont think I believe that you went down 14% without losing atleast 10-15lbs.

you're looking at this from a natural perspective, alot of us on here are not natural athletes and use certain supplements. Tren when cutting really helps you hold weight while dieting hard.

[TheNaturalBodybuilder]

you're looking at this from a natural perspective, alot of us on here are not natural athletes and use certain supplements. Tren when cutting really helps you hold weight while dieting hard.

Sorry your right that was the way I was looking at it. I have no experience with steroids or prohormones. Well except in the 90's when I was taking androstendione when it was a legal supplement.

[smukker]

well it was mostly change of diet mixed with test and tren. I went from living out of town and eating out 5 days a week and barely training durring the week to being in town, with a more consistent diet other than Subway and rotisere chickens and working out 5-6 days a week and i dropped 14%. Now come summer i have seem to hit a wall in weight loss, now i am stuck and really wanna get my last 2 lower abs fully showing for beach season.