Lean bulking diet

Hi all,

Please give me some advice on my diet. I just started my 6th week of Test-cyp (Sample Cycle 1). I want to put on weight, but keep my bodyfat% as low as possible 6pm. I Plan to eat every 2 hours

07h00: 2-4 Eggs + Oats
09h00: Mass building shake (34G Protein, 45G Carbs)
11h00: Half a can of tuna, Yogurt + Muesli, Fruit
13h00: Chicken (180g) + Rice (100g) + Veggies
15h00: Mass building shake (34G Protein, 45G Carbs)
17h30: Preworkout + AAKG
18h00: Gym + (Cytomaize while exercising)
20h00: 1 Scoop bigogen isowhey (26g protein, 8g Carbs) + Dinner (Salad + Meat)
23h00: 1 Scoop bigogen isowhey before sleep

I do super cardio once a week and all of my workouts are intense, so far I have been able to keep my bodyfat down. I also have very little water retention because of that.

In my bridge I will change my diet again. In my bridge I will be on a low carb diet, while using proviron, clen and winny.

To many shakes and not enough whole foods.

Best I can do is add a bananna to the carb shakes... I only have so much time to eat @ work

Hi bud

Drop all the mass gainer shakes they are costing you! Then dairy=sugar so drop all dairy and also fruit. What do you drink pre-workout? Normally pre-workouts contain AAKG so you probably don't need to add more. Overall your protein is very low and you have no fats in your diet like cashews or almonds or peanut butter or avocado. Have you worked out your TDEE (total daily energy expenditure)?

Hi,

The only reason I am using mass gainer atm is because I would like to get as much out of my cycle as possible. My bodyfat is 9.5% so as long as my cardio keeps it under 10% for now I am happy. I would like to eat nice and proper meals every 2 hours but with work the only way I can eat every 2 hours is by using shakes as well.

I try to get about 30g - 40g of protein per meal. I check my pre-workouts for AAKG and only add if it is necessary
. I forgot to mention that I usually add a tablespoon of peanut butter to each mass gainer shake, and I usually ate some almonds/cashews with my 11:00 meal but grew tired of it... I guess I will get some again.

I have not worked out my TDEE. I currently weigh 80kg @ 1.73m with 9.5% bodafat if that helps. I have a very fast metabolism so I should be able to get super ripped in my bridge month before I go to the beach

How would you recommend I change it, in such a way that I still eat every 2 hours and have enough time @ work to consume my food

Go to read the dieting stickies you will find them in the dieting section. DJ explains the basics well and he shows you how to calculate your TDEE. Do that then we can talk business.

TDEE= +-3000 based on my LBM

To simplify DJ's sticky on creating your own diet

6 meals a day, 3 of them are protein and carbs, 3 of them them protein and fats.

Quoting an example of DJ:

Meal 1
whole eggs
oats

Meal 2
chicken
basmati rice
fruit

Meal 3
tuna
salad
olive/flax oil
nuts

Meal 4
Baked beans
wholemeal toast
serving of whey

Meal 5 PWO
whey in water
glucose powder OR
maltodextrine powder

Meal 6
steak
jacket potato
green veg

Pre-workout carbs = Low GI
Post-workout carbs = Higher GI

Most carbs are eaten earlier in the day or close to your workout time.

(I hope I didn't screw this up)

tramacet wrote: Hi all,

Please give me some advice on my diet. I just started my 6th week of Test-cyp (Sample Cycle 1). I want to put on weight, but keep my bodyfat% as low as possible 6pm. I Plan to eat every 2 hours

07h00: 2-4 Eggs + Oats (2 Egg whole 8 egg whites with 100g Oats)
09h00: Mass building shake (34G Protein, 45G Carbs) (Facepalm)
11h00: Half a can of tuna, Yogurt + Muesli, Fruit (2 Cans Tuna, half a can won't do shit. Add 30g Cashew nuts. No dairy. No fruit. Don't need carbs here)
13h00: Chicken (180g) + Rice (100g) + Veggies (Now we're talking!)
15h00: Mass building shake (34G Protein, 45G Carbs) (Double Facepalm)
17h30: Preworkout + AAKG
18h00: Gym + (Cytomaize while exercising) (Cytomaize= Shit carbs. Try Vitargo or Fruit Juice)
(NB! Post workout shake: 50g Vitargo, 25g Whey, 7g Glutamine)
(NB! Post workout meal: 150g Chicken, 1 Cup Rice or 200g Potato)
20h00: 1 Scoop bigogen isowhey (26g protein, 8g Carbs) + Dinner (Salad + Meat) (Whey= Protein. Steak= Protein. No need for double serving. Always prefer whole foods over shakes. So 200g Steak with half an Avocado)
23h00: 1 Scoop bigogen isowhey before sleep (45g Whey with 30g Peanut Butter)

I do super cardio once a week and all of my workouts are intense, so far I have been able to keep my bodyfat down. I also have very little water retention because of that.

In my bridge I will change my diet again. In my bridge I will be on a low carb diet, while using proviron, clen and winny.

Try to have a meal structure like this:
Meal 1, Pre workout and Post Workout: Carbs and Protein
Rest: Fats and Protein
For your meals at work the nice thing is you won't need to consume carbs with these meals. So you can do Whey protein shakes with some source of fats. Leave a container of cashew nuts in your office then you are sorted!