umfaan
Banned
- Joined
- Oct 29, 2009
- Messages
- 40
hey guys
im trying to do a lean bulk whilst limiting fat gain
im running atm
test e 750mg
winny 100mg ed
tren a 50mg ed
MY TDEE - 3182
I will be running 2 diets, one on training days and one on rest days and I will post them both up. Aiming for 500 calorie surplus on training days and 250 surplus on rest days. Also aiming for 2 grams of protein per pound of bodyweight as Big A suggests in his growth principles article.
TRAINING DAYS (MON, WED, THURS, SAT)
Meal 1 - PROTEIN/CARB/FAT
70 grams WPI
160g oats
1 tbsn honey and blueberries
1 tbsn flax seed oil
Pro/Carb/Fat = 69/116/14
Meal 2 - PROTEIN/FAT
128 grams of tuna
30 grams Casein
Pro/Carb/Fat = 55/0/16
Meal 3 - PROTEIN/CARB (PREWORKOUT)
225g kangaroo steak
260g sweet potato
1 cup spinach
40g Waxy Maize
Pro/Carb/Fat = 57/93/0
Meal 4 - PROTEIN/CARB (POSTWORKOUT)
70g WPI
100g Waxy Maize
Pro/Carb/Fat = 56/100/0
Meal 5 - PROTEIN/CARB
180g Roasted Turkey Breast
355g baked sweet potato
1 cup spinach
Pro/Carb/Fat = 52/73/0
Meal 6 - PROTEIN/FAT
170g Chicken Breast
3 whole eggs
Pro/Carb/Fat = 64/0/21
Meal 7 - PROTEIN/FAT
60g Casein
1.5 tbsn natural peanut butter
Pro/Carb/Fat = 48/0/14
TOTALS - CARB 381.75
PRO 401.3
FAT 65
= TOTAL CALORIES 3717 = 535 SURPLUS
REST DAYS (TUES, FRI, SUN)
Meal 1 - PROTEIN/CARB/FAT
70 grams WPI
180g oats
1 tbsn honey and blueberries
1.5 tbsn natural peanut butter
Pro/Carb/Fat = 78/128/14
Meal 2 - PROTEIN/FAT
128 grams of tuna
30 grams Casein
Pro/Carb/Fat = 55/0/16
Meal 3 - PROTEIN/CARB
170g kangaroo steak
260g sweet potato
Quinoa flakes mixed with 20g WPI
1 cup spinach
Pro/Carb/Fat = 60/103/0
Meal 4 - PROTEIN/FAT
60g WPI
2 tbsn natural peanut butter
Pro/Carb/Fat = 48/10/18
Meal 5 - PROTEIN/CARB
180g Roasted Turkey Breast
355g baked sweet potato
1 cup spinach
Pro/Carb/Fat = 52/72/0
Meal 6 - PROTEIN/FAT
150g Chicken Breast
3 whole eggs
Pro/Carb/Fat = 58/0/21
Meal 7 - PROTEIN
60g Casein
Pro/Carb/Fat = 48/0/0
TOTALS - CARB 303
PRO 408.3
FAT 69
= TOTAL CALORIES 3613 = 235.2 SURPLUS
WHAT DO YOU GUYS THINK? SHOULD I INCREASE CALORIES OR DECREASE OR ALL GOOD?
im trying to do a lean bulk whilst limiting fat gain
im running atm
test e 750mg
winny 100mg ed
tren a 50mg ed
MY TDEE - 3182
I will be running 2 diets, one on training days and one on rest days and I will post them both up. Aiming for 500 calorie surplus on training days and 250 surplus on rest days. Also aiming for 2 grams of protein per pound of bodyweight as Big A suggests in his growth principles article.
TRAINING DAYS (MON, WED, THURS, SAT)
Meal 1 - PROTEIN/CARB/FAT
70 grams WPI
160g oats
1 tbsn honey and blueberries
1 tbsn flax seed oil
Pro/Carb/Fat = 69/116/14
Meal 2 - PROTEIN/FAT
128 grams of tuna
30 grams Casein
Pro/Carb/Fat = 55/0/16
Meal 3 - PROTEIN/CARB (PREWORKOUT)
225g kangaroo steak
260g sweet potato
1 cup spinach
40g Waxy Maize
Pro/Carb/Fat = 57/93/0
Meal 4 - PROTEIN/CARB (POSTWORKOUT)
70g WPI
100g Waxy Maize
Pro/Carb/Fat = 56/100/0
Meal 5 - PROTEIN/CARB
180g Roasted Turkey Breast
355g baked sweet potato
1 cup spinach
Pro/Carb/Fat = 52/73/0
Meal 6 - PROTEIN/FAT
170g Chicken Breast
3 whole eggs
Pro/Carb/Fat = 64/0/21
Meal 7 - PROTEIN/FAT
60g Casein
1.5 tbsn natural peanut butter
Pro/Carb/Fat = 48/0/14
TOTALS - CARB 381.75
PRO 401.3
FAT 65
= TOTAL CALORIES 3717 = 535 SURPLUS
REST DAYS (TUES, FRI, SUN)
Meal 1 - PROTEIN/CARB/FAT
70 grams WPI
180g oats
1 tbsn honey and blueberries
1.5 tbsn natural peanut butter
Pro/Carb/Fat = 78/128/14
Meal 2 - PROTEIN/FAT
128 grams of tuna
30 grams Casein
Pro/Carb/Fat = 55/0/16
Meal 3 - PROTEIN/CARB
170g kangaroo steak
260g sweet potato
Quinoa flakes mixed with 20g WPI
1 cup spinach
Pro/Carb/Fat = 60/103/0
Meal 4 - PROTEIN/FAT
60g WPI
2 tbsn natural peanut butter
Pro/Carb/Fat = 48/10/18
Meal 5 - PROTEIN/CARB
180g Roasted Turkey Breast
355g baked sweet potato
1 cup spinach
Pro/Carb/Fat = 52/72/0
Meal 6 - PROTEIN/FAT
150g Chicken Breast
3 whole eggs
Pro/Carb/Fat = 58/0/21
Meal 7 - PROTEIN
60g Casein
Pro/Carb/Fat = 48/0/0
TOTALS - CARB 303
PRO 408.3
FAT 69
= TOTAL CALORIES 3613 = 235.2 SURPLUS
WHAT DO YOU GUYS THINK? SHOULD I INCREASE CALORIES OR DECREASE OR ALL GOOD?