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Trying to Put On Mass

vitor

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Im trying to put on some lean mass, and I dont mind bulking and eating alot of calories I would just prefer to eat clean calories. Im at around 9% bf, and would like to stay around 10-15 while putting on some good muscle, Any ideas.

Thanks vitor
 

hyper

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There is alot of talk about the HIT program. Let me get you the link.
 

vitor

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Hmm

I guess i meant more food Ideas. I tried eating 600 grams of carbs a day and I felt like a Puffer Fish.
 

MAINEVENT

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mass diet

Personally I get fat very easy from more than 300+ carbs. Im trying to actually add size for the first time seriously in a couple years. My goal is to get 400+ grams of protein in a day 300 carbs and ? some grams of fat. Of course if done right your calories and macro's should change with your body weight. I'll throw out my diet and see what you think.

Meal 1: 6 whole eggs, 2 packs oatmeal, protein shake and a piece of fruit.

Meal 2: Mrp with 2 scoops of protein (97g protein)

Meal 3: 10 oz lean ground beef, 1 c. rice, 1 piece fruit

Meal 4: same as Meal 2

Meal 5:12 oz chicken, 2 c. rice

Meal 6: 3 scoops protein, 2 tbsp peanut butter, ff/sf dessert

Meal 7: post workout is a mass recovery drink (35g protein/60g carbs)

Of course this is just off the top of my head and a base I will use. Might add milk to protein drinks, up or lower carbs accordinly as well.
 

xcelbeyond

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Mainevent

If I remember from previous posts, we're similar in size. I like your approach!! I'll be doing something very similar - I'll post an update where I'm "at now" and ideas for where I'm going. While you didn't state it, I'm sure you meant "long-grain brown" for rice. The only thing I might thrown-in for you to "chew on" is cutting Meal #5 to 1c rice and eat lots of a green vegetables.

xcelbeyond
 

Grape Ape

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Here's my diet for the cycle I'm starting next week:

With this diet, I am actually going to work up to this as my cycle progresses. Because I took some time to cut, I really don't need this many calories yet...but as I gain, I will continue to make adjustments until I reach this point. If I find that I'm putting on too much fat, then I adjust the carbs, but I leave the fat and protein intakes pretty much the same. This is just about the same diet that I used when I was at my heaviest at 235 pounds, but now I've cut to about 6-7% (last I had it checked) and weigh about 200-205....so like I said, I'll be working up to this during the cycle.

WAKE-UP: 1c cranberry juice

MEAL 1: 1c grape juice
1c granola/banana cereal
½ banana
2-3 jumbo eggs in 1 tbsp oil
1c milk w/ scoop protein

MEAL 2: Tuna Sandwich
Shake1*

MEAL 3: Whole bagel w/ cream cheese
Yogurt

POST WORKOUT: Small Shake**

MEAL 4: 2 Quarter pounders w/ cheese
(or something else, kept close to 1k cals)

MEAL 5: SAME AS MEAL 2

POST WORKOUT: Small Shake**

MEAL 6: DINNER

MEAL 7: Shake2***

Caloric Total = about 5,100 or so
§ I also drink one American Bodybuilding XXL Drink, sipped throughout the day. That drink is about 1,100 calories w/ 50 grams of protein, bringing my protein intake up to 370-400 grams, and my caloric intake total up to about 6,200.
§ Between meal 5 and 6 I also eat some of whatever I make my son for dinner, like a hunk of fish, beef, spaghetti, whatever I can get him to eat that day…but I don’t count it because its different everyday, so in reality the calories are even higher, closer to 7,000 and 400+ grams protein.
§ *Shake1 = 3cups chocolate milk, 1tbsp oil, 1 scoop whey protein, 1 scoop complex carb powder
§ **Small Shake = 1 cup water, 1 packet of EAS protein powder/vitamin mix.
§ ***Shake2 = 2 cups 1% milk, 1tbsp flax oil, ½ tbsp olive oil,1 scoop custom made protein factory weight gain powder, 1 scoop casein protein powder.
§ At least 1 gallon of distilled water per day, flavored with small amount of Gatorade powder for taste.
§ During afternoon and evening workout-1 Twinlab carb/vitamin drink – 75 carbs
 

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