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Macros question for lean muscle mass

ATP

Member
Registered
Joined
Nov 9, 2011
Messages
362
I did Palumbo's cutting diet (high protein, moderate fat, no carbs) with great success. No other diet I ever tried has worked as well—I realize now my body just does better with low/no carbs.

So, now I'm looking to put on lean muscle mass, and I know I will need to add back carbs, but I'd like to limit them as much as possible. I was thinking of starting with my base cutting diet and adding in some rice to a few meals.

STATS
6'1"
210lb
9%bf

TRAINING
5 day split

CARDIO
3x/wk, 30 min LISS or 15-20 min HIIT

AAS
Test 250 + Eq 200 EOD

MEAL 1
5 whole eggs
4 whites
1 cup cooked oats
P/C/F (grams): 48/46/25

PRE-WORKOUT
40g whey protein
20g waxy maize
1 tbsp olive oil
P/C/F (grams): 50/20/15

POST-WORKOUT
40g whey protein
40g waxy maize
1 tbsp olive oil
P/C/F (grams): 50/40/15

MEAL 2–4
Chicken breast
1 cup cooked rice
½ cup nuts
broccoli
1tbsp sesame oil
P/C/F (grams): 79/54/35

MEAL 5
Beef or fish
½ cup nuts
salad greens
1 tbsp sesame oil + 1 tsp cider vinegar
P/C/F (grams): 78/61/58

TOTALS: 5,140 cals
P/C/F (grams): 458 (35%) / 319 (25%) / 218 (40%)

I'm looking to put on lean muscle with as little fat as possible. Do these macros look ok?
 
Im currently doing the anabolic diet and i like it alot
this is after coming off a pre contest diet with little to no carbs
If it were me adding in carbs i would just do it around my pwo meal and the meal after that then go back to protein and fat. See how your body reacts to that and adjust carbs accordingly
 
Im currently doing the anabolic diet and i like it alot
this is after coming off a pre contest diet with little to no carbs
If it were me adding in carbs i would just do it around my pwo meal and the meal after that then go back to protein and fat. See how your body reacts to that and adjust carbs accordingly

Thanks for the help. What is the anabolic diet? Also, how many calories total should I initially shoot for daily? That is, if I take out the the carbs (other than the pwo meal and the meal after that) do I replace those calories with additional fats?
 
Just google Anabolic Diet, There is a lot of info on the internet about it.
I think you starting with your base calories for your cut diet us good and then add in 4-500 cals and see how you grow. Then slowly up it depending on how well youre gaining or take cals away if you feel like you're gaining fat. Any questions you have about macro breakdown for the AD you can find on the internet. Lots of fats and protein but 30 carbs or less
 
210lb eating over 5000 cals per day and going from zero carbs to 300gms :confused:...just being honest, your going to get pudgy fast and be kicking yourself later.


Personally I would use the same diet as before, add 500 calories to it and swap some of the fats for carbs (no more 150gms per day initially) and get the remaining calories from protein. Give it a few weeks and make "reasonable" adjustments.
 
Just google Anabolic Diet, There is a lot of info on the internet about it.
I think you starting with your base calories for your cut diet us good and then add in 4-500 cals and see how you grow. Then slowly up it depending on how well youre gaining or take cals away if you feel like you're gaining fat. Any questions you have about macro breakdown for the AD you can find on the internet. Lots of fats and protein but 30 carbs or less

totally agree with this stmt. 5000 cals is way too much at that body weight unless this guy is doing a hard labor for work 24/7/360 days a week.
 
Just google Anabolic Diet, There is a lot of info on the internet about it.

I think you starting with your base calories for your cut diet us good and then add in 4-500 cals and see how you grow. Then slowly up it depending on how well youre gaining or take cals away if you feel like you're gaining fat. Any questions you have about macro breakdown for the AD you can find on the internet. Lots of fats and protein but 30 carbs or less


Will do. Thanks.


Sent from my iPhone using Tapatalk
 
totally agree with this stmt. 5000 cals is way too much at that body weight unless this guy is doing a hard labor for work 24/7/360 days a week.

Seems excessive.
 

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