Need some help with **Lean Bulk Diet**
Stats:
Age- 22
Height- 5'11
BF %- 14-15
Weight- 178
Meal 1:
Oatmeal: 150 cal, 3g fat, 27 carb, 1.3g protein
Eggwhite: 117 cal, 0.4g fat, 1.8 carb, 26.5g protein
Skim milk: 86 cal, 0.4g fat, 12 carb, 8g protein
Whole wheat bread: 240 cal, 8g fat, 36 carb, 8g protein
Meal 2:
Whey protein: 120 cal, 1.5g fat, 3 carb, 24g protein
Natty Peanut butter: 380 cal, 32g fat, 12 carb, 14g protein
Banana: 105 cal, 0.4g fat, 27 carb, 1.3g protein
Meal 3:
Whole wheat bread: 240 cal, 8g fat, 36 carb, 8g protein
Tuna: 120 cal, 2g fat, 0 carb, 26g protein
Cucumber: 10 cal, 0 fat, 2 carb, 0 protein
Cottage cheese: 203 cal, 5g fat, 8.2 carb, 31.1 protein
milk: 86 cal, 0.4g fat, 12 carb, 12.5 protein
Meal 4:
Whole wheat bread: 240 cal, 8g fat, 36 carb, 8g protein
Whey protein: 120 cal, 1.5g fat, 3 carb, 24g protein
Natty Peanut butter: 380 cal, 32g fat, 12 carb, 14 protein
Banana: 105 cal, 0.4g fat, 27 carb, 1.3 protein
Meal 5:
Tuna: 120 cal, 2g fat, 0 carb, 26g protein
Potato: 66 cal, 1g fat, 13 carb, 2g protein
Skim milk: 86 cal, 0.4g fat, 12 carb, 8g protein
Tossed salad: 33 cal, 0g fat, 7 carb, 3g protein
Post workout:
Whey protein: 120 cal, 1.5g, 3 carb, 24g protein
Meal 6:
Cottage cheese: 203 cal, 5g fat, 8.2 carb, 31g protein
Almonds: 169 cal, 15g fat, 5.5 carb, 6.3 protein
TOTAL:
Calorie: 3,657
Fat: 128
Carb: 331
Protein: 318
GOALS- Strength gains, and to put on some LEAN/SOLID muscle mass!!
Currently not on gear, but hopefully soon I can. When on gear I plan on subtracting the OP Whey protein for OP Complex Gainer for the extra calories and protein
My TDEE is roughly 3100 calories. With this diet I am seeing some extra unwanted fat... NOT alot but enough to keep wanting to get it all off. Solid strength/size gains for the most part. I need some help critiquing/adding/subtracting foods from my diet. Foods are VERY limited as well as $$. Need all the criticism I can get, so feel free to say whatever it is you need to say to help me out! Thanks!
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In my opinion your macros are all really high. Just because you take in calories does not mean that you will gain quality weight. You gotta take in the right amount of calories and macros for your current weight and BF%.
At 178 lb I think if you simply reduced your fat intake, which has already been stated you will be solid. Fat always contains the most calories so if you reduce it then you will see the biggest caloric change while also not having to shift the total amount of food your eating a whole lot.
BTW I just noticed your username, what position do you play?
thank you very much for the reply, Ive taken out some things like the PB and substituted others to bring my total fat down and to incorporate some more lean meats.
I play attack, do you play lax?
yeah, i was defense in high school. Im looking to find a local adult rec team here in texas, saving up to buy a stick and pads. Shouldnt be to hard to find a team once I start looking, im sure soldiers are all over lacrosse lol.
That's a lot of calories. I can maintain on 3.5K and i am almost 50lbs heavier.
But ok, just don't gain weight too fast, especially when you are doing it naturally. Keep an eye on the scale.
Fats are a bit high and Protein is pretty high, i would lower both a bit and up the carbs by a lot to make up the cals.
Thanks for the reply Tren! very much appreciated!
3100 TDEE @ 178 lb seems on the high side to me. are you quite active (other than gym)??
I agree it is quite high I believe I calculated it wrong.... im sure its pretty common, but yes outside of the gym I play lacrosse
I feel the same about this to, maybe he accidently did it wrong. I have a lot of trouble calculating TDEE correctly and I have heard many others say they simply dont use it cuz its such a pain in the ass.
I would move the fat to 1st meal and last meal and cut it down to 75g.
Dump the bread and use Brown Rice.
Mix the tuna with rice and a hot sauce and make that the staple of your meals early in the day. Brown rice is dirt cheap and pay $35.00 for a rice cooker that can cook 30 cups of rice at a time.
I personally do not use milk in anyway.
Thanks timetomove I did recently substitute brown rice instead of the WW bread and added chicken for a lean meat. Still working with some numbers but its coming along a lot better. Thanks for the advice!
Too much PB! You need fast carbs(white rice/pasta/a bagel or even straight dextrose) post workout with the shake. Tuna in a can has very low bioavailability. I would ditch the bread and grab brown rice or sweet potato. Like has already been said, swap shakes except PWO, for real food.
all meals containing WW bread do you think i should drop it all together?
thanks man, appreciate the post!
thanks walt, my pb intake is about 8 tablespoons a day so if I cut that in half to 4 that should hopefully do the trick. As far as the cottage cheese I will definitely substitute it for fat free. As far as the rest of my diet goes, hows it lookin?
I would take out first 2 whey shakes and substitute with lean protein foods. Turkey, Chicken..
ex. meal 2 should be~ can of tuna, 2tbsp natty pb, and banana?
Whole foods are superior in my opinion. Supplements are just meant to supplement the diet as their name indicates. Whenever u can eat instead of drinking a shake then do so. I do not take protein supplements and i think im doing more than fine. Maybe the only exception i might consider is postWO. Why no lean meats bro? Frozen bulk chicken breasts are cheap.
dont have access my man. if i could id be eating chicken as much as possible instead of tuna
BigBmajNo chicken where you come from?
waltrlooking at what you have listed up there an easy way to reduce some fat would be more cottage cheese (get fat free) and cut back on the pb, that would probably drop a few hundred calories too
thanks dak, do you have any suggestions where i could lower the total fat/calories?
128 grams of Fat => 1152 calories => 31.5% Total calories. That's a bit high IMO. Might want to try 40/40/20 C/P/F. Also total calories might be a bit high. Maybe 3300-3400?
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