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  • 01-07-17, 6:43 pm (EST)

    Did I set up my lean bulk meal plan correctly?

    January 7, 2017, 6:43 pm

    My current stats are as follows

    Age: 23 years old

    Height: 5'10 

    Sex: Male

    Weight: 159lbs 

    BF %: 14% 

     

    When I first decided to do this lean bulk, I was mainly concerned about my body fat percentage being too high for this lean bulk but I believe as long as I stay below 16% then it should be fine.. Correct me if I am wrong. Another reason for wanting to go on this bulk is cause all my compound lifts are pretty weak. I want to increase my strength while also increasing my size. My plan for this bulk is for 6 months starting Jan 9th all the way to Jul 1st and then depending on my situation I will decide to keep going or do a cut. This will all depend on my body fat percentage and how much weight I have gained. 

    Here is my meal plan.

     
    Meal One                                               Protein            Carbs             Fat
    - 1 Scoop Syntha 6 Edge Protein Powder:      24g                  6g                3.5g
    - 1 Cup Silk Almond Milk 30 Cal:                    1g                   0g                2.5g
    - 1 Banana:                                                  2g                  31g                1g
    - 3 Tbsp Egg Whites:                                     5g                   0g                 0g
    - 1/2 Cup Un cooked Oatmeal:                       6g                  27g               2.5g
    - 75g Avocado:                                             1g                 5.5g              10.5g
                                           Total:                  39g               69.5g              20g
    Meal Two
    - 4oz Pork Chops:                                         20g                  0g                 10g
    - 1/4 Cup Dry Dixie Lily Brown Rice:               3g                  36g                 0g
    - 1/4 Cup Dry La Preferida Black Bean:       9g                  23g                 0g
    - 50g Sweet Potato:                                      1g                 10.5g               0g
                                           Total:                   33g                69.5g              10g
    Pre workout
    - 1 Greek Yogurt Strawberry:                       12g                 8g                   0g
     
    Meal Three
    - 4oz Kroger Boneless Chicken Breast:           23g                 0g                  0g
    - 1/4 Cup Dry Dixie Lily Brown Rice:               3g                 36g                 0g
    - 2/3 Cup Kroger Corn:                                  3g                 21g                 1g
    - 2/3 Cup Kroger Mixed Veggie:                      2g                 11g                 0g
    - 1/4 Cup Pecans:                                          3g                  4g                 20g
                                           Total:                     34g                72g                21g
    Meal Four
    - 4oz Kroger Boneless Chicken Breast:            23g                 0g                  0g
    - 1/4 Cup Dry Dixie Lily Brown Rice:                3g                 36g                 0g
    - 2/3 Cup Kroger Corn:                                   3g                 21g                 1g
    - 2/3 Cup Kroger Mixed Veggie:                       2g                 11g                 0g
    - 1/4 Cup Pecans:                                          3g                  4g                 20g
                                           Total:                     34g                72g                21g
     
    Total
    Protein: 152g
    Carbs: 291g
    Fat: 72g 
    Calories: 2,420 Calories 
     
    My biggest concern with this meal plan is my carbs being too high since I have never actually done a lean bulk before and I have never had this high of carbs so I do not know how my body will react to the body fat. Worried about it creating more fat then I will want. Thats why I wanted to try this out for the 1st week and see what happens. Im assuming I would want to aim for 1-2lbs a month for weight gain?
    I would appreciate any thoughts guys and should I always redo my meal plan after 1lb of weight gain or 5lbs? Any advice would be greatly appreciated guys!!!! Thanks again and I was planning on incoorpating 3 HIIT sessions a week in workout plan. I workout 6 days a week for this lean bulk. Thanks!!!
     
    When you are lean bulking, on your off days/rest days.. do you still eat the same amount of food/calories or do you drop it all the down to maintance? Thanks guys!!!
  • 01-09-17, 1:02 am (EST)

    Did I set up my lean bulk meal plan correctly?

    January 9, 2017, 1:02 am
    Posted by: NYCBorn

    My current stats are as follows

    Age: 23 years old

    Height: 5'10 

    Sex: Male

    Weight: 159lbs 

    BF %: 14% 

     

    When I first decided to do this lean bulk, I was mainly concerned about my body fat percentage being too high for this lean bulk but I believe as long as I stay below 16% then it should be fine.. Correct me if I am wrong. Another reason for wanting to go on this bulk is cause all my compound lifts are pretty weak. I want to increase my strength while also increasing my size. My plan for this bulk is for 6 months starting Jan 9th all the way to Jul 1st and then depending on my situation I will decide to keep going or do a cut. This will all depend on my body fat percentage and how much weight I have gained. 

    Here is my meal plan.

     
    Meal One                                               Protein            Carbs             Fat
    - 1 Scoop Syntha 6 Edge Protein Powder:      24g                  6g                3.5g
    - 1 Cup Silk Almond Milk 30 Cal:                    1g                   0g                2.5g
    - 1 Banana:                                                  2g                  31g                1g
    - 3 Tbsp Egg Whites:                                     5g                   0g                 0g
    - 1/2 Cup Un cooked Oatmeal:                       6g                  27g               2.5g
    - 75g Avocado:                                             1g                 5.5g              10.5g
                                           Total:                  39g               69.5g              20g
    Meal Two
    - 4oz Pork Chops:                                         20g                  0g                 10g
    - 1/4 Cup Dry Dixie Lily Brown Rice:               3g                  36g                 0g
    - 1/4 Cup Dry La Preferida Black Bean:       9g                  23g                 0g
    - 50g Sweet Potato:                                      1g                 10.5g               0g
                                           Total:                   33g                69.5g              10g
    Pre workout
    - 1 Greek Yogurt Strawberry:                       12g                 8g                   0g
     
    Meal Three
    - 4oz Kroger Boneless Chicken Breast:           23g                 0g                  0g
    - 1/4 Cup Dry Dixie Lily Brown Rice:               3g                 36g                 0g
    - 2/3 Cup Kroger Corn:                                  3g                 21g                 1g
    - 2/3 Cup Kroger Mixed Veggie:                      2g                 11g                 0g
    - 1/4 Cup Pecans:                                          3g                  4g                 20g
                                           Total:                     34g                72g                21g
    Meal Four
    - 4oz Kroger Boneless Chicken Breast:            23g                 0g                  0g
    - 1/4 Cup Dry Dixie Lily Brown Rice:                3g                 36g                 0g
    - 2/3 Cup Kroger Corn:                                   3g                 21g                 1g
    - 2/3 Cup Kroger Mixed Veggie:                       2g                 11g                 0g
    - 1/4 Cup Pecans:                                          3g                  4g                 20g
                                           Total:                     34g                72g                21g
     
    Total
    Protein: 152g
    Carbs: 291g
    Fat: 72g 
    Calories: 2,420 Calories 
     
    My biggest concern with this meal plan is my carbs being too high since I have never actually done a lean bulk before and I have never had this high of carbs so I do not know how my body will react to the body fat. Worried about it creating more fat then I will want. Thats why I wanted to try this out for the 1st week and see what happens. Im assuming I would want to aim for 1-2lbs a month for weight gain?
    I would appreciate any thoughts guys and should I always redo my meal plan after 1lb of weight gain or 5lbs? Any advice would be greatly appreciated guys!!!! Thanks again and I was planning on incoorpating 3 HIIT sessions a week in workout plan. I workout 6 days a week for this lean bulk. Thanks!!!
     
    When you are lean bulking, on your off days/rest days.. do you still eat the same amount of food/calories or do you drop it all the down to maintance? Thanks guys!!!

    First things first.. you need to be eating more protein. AT LEAST 1 gram per pound of body weight. So at least 160g of protein for you. I would like to see it closer to 180g personally. 2400 calories seems quite low for a lean bulk. What is your average BMR?

     

    Gaining 1-2lbs a month would be perfect. Only adjust your meal plan when it stops working/when you stop seeing changes or feel like you are seeing negative changes.

     

    Eat the same on your off days as you do on your workout days, and yes 3 days of HIIT sounds great!!

    Need 1 on 1 coaching? Send me a direct message to learn more!
  • 01-09-17, 9:34 am (EST)

    Did I set up my lean bulk meal plan correctly?

    January 9, 2017, 9:34 am
    Posted by: Scott_Herman

    First things first.. you need to be eating more protein. AT LEAST 1 gram per pound of body weight. So at least 160g of protein for you. I would like to see it closer to 180g personally. 2400 calories seems quite low for a lean bulk. What is your average BMR?

     

    Gaining 1-2lbs a month would be perfect. Only adjust your meal plan when it stops working/when you stop seeing changes or feel like you are seeing negative changes.

     

    Eat the same on your off days as you do on your workout days, and yes 3 days of HIIT sounds great!!

      Hey Scott_Herman,

    Thanks for replyig on my the thread. I agree with you on the protein sir. I will have to add a few more egg whites in my morning meal plan to reach that 160g of protein. The only reason why I was nervous about going to high with my protein was cause of kidney damage from too much of it (not sure if thats true). When I used your calcuator Scott, my BMR was 2,281 Calories and I did not want to up my calories too far to begin with cause I wanted to monitor my weight for the first week to see what happens.

     

    Great!! I will keep it at 1-2lbs a month and I will monitor week by week. Thanks Scott!

     

    The reason why I was concerned with my off days was cause I wasnt sure if I should still be in a calories surplus when resting all day with little movement. Just wasnt sure if that would just turn right into fat.

     

    Thanks for replying back Scott and im upgrading my membership this week!! Cant wait!!

  • 01-09-17, 9:21 pm (EST)

    Did I set up my lean bulk meal plan correctly?

    January 9, 2017, 9:21 pm
    Posted by: NYCBorn

      Hey Scott_Herman,

    Thanks for replyig on my the thread. I agree with you on the protein sir. I will have to add a few more egg whites in my morning meal plan to reach that 160g of protein. The only reason why I was nervous about going to high with my protein was cause of kidney damage from too much of it (not sure if thats true). When I used your calcuator Scott, my BMR was 2,281 Calories and I did not want to up my calories too far to begin with cause I wanted to monitor my weight for the first week to see what happens.

     

    Great!! I will keep it at 1-2lbs a month and I will monitor week by week. Thanks Scott!

     

    The reason why I was concerned with my off days was cause I wasnt sure if I should still be in a calories surplus when resting all day with little movement. Just wasnt sure if that would just turn right into fat.

     

    Thanks for replying back Scott and im upgrading my membership this week!! Cant wait!!

    Unless you have a pre-existing kidney issue, you're not likely going to damage them with your protein intake. You would have to be eating a ridiculous amount of protein for that to happen.

     

    Was your BMR 2281 at rest.. or in motion? If it was at rest, that means your calories burnt in motion (e.g. when you're working out) is going to be higher.

     

    And you don't gain fat overnight. So don't be too worried about that.

     

    Looking forward to seeing your progress!!

    Need 1 on 1 coaching? Send me a direct message to learn more!
  • 01-10-17, 7:27 am (EST)

    Did I set up my lean bulk meal plan correctly?

    January 10, 2017, 7:27 am
    Posted by: Scott_Herman

    Unless you have a pre-existing kidney issue, you're not likely going to damage them with your protein intake. You would have to be eating a ridiculous amount of protein for that to happen.

     

    Was your BMR 2281 at rest.. or in motion? If it was at rest, that means your calories burnt in motion (e.g. when you're working out) is going to be higher.

     

    And you don't gain fat overnight. So don't be too worried about that.

     

    Looking forward to seeing your progress!!

    Well as of right now there is no kidney or pre-existing kidney issue haha. Well im glad you cleared this up for me and I will up my protein intake to 180g for sure. Appreciate the recommendation Scott!

     

    My BMR "at rest"= 1,789 Calories

    MY BMR "in motion"= 2,773 Calories

    So when I put it into the calculation of (1,789 + 2,773)/2= 2,281 Calories

     

    Is this not the way to calculate our BMR sir? Cause what I did was increase my calories slightly for this week to see if there is any changes in my weight.

     

    Thanks god Im looking forward to seeing my progress as well. One last question, when we do HIIT days.. the amount of calories we burn.. do we eat those calories back or not? Thanks!!!!

  • 01-11-17, 1:41 am (EST)

    Did I set up my lean bulk meal plan correctly?

    January 11, 2017, 1:41 am
    Posted by: NYCBorn

    Well as of right now there is no kidney or pre-existing kidney issue haha. Well im glad you cleared this up for me and I will up my protein intake to 180g for sure. Appreciate the recommendation Scott!

     

    My BMR "at rest"= 1,789 Calories

    MY BMR "in motion"= 2,773 Calories

    So when I put it into the calculation of (1,789 + 2,773)/2= 2,281 Calories

     

    Is this not the way to calculate our BMR sir? Cause what I did was increase my calories slightly for this week to see if there is any changes in my weight.

     

    Thanks god Im looking forward to seeing my progress as well. One last question, when we do HIIT days.. the amount of calories we burn.. do we eat those calories back or not? Thanks!!!!

    If you are going for lean gains..start at 2300 calories for now so that you can ease into a bigger surplus when needed. If your weight hasn't gone up in two weeks, increase your calories.

     

    And no, you don't necessarilly have to eat back the calories you burn while doing HIIT. However, if you aren't gaining any weight, that could be another addition you make - to start eating back most of the calories you burn during your cardio.

    Need 1 on 1 coaching? Send me a direct message to learn more!
  • 01-11-17, 7:36 am (EST)

    Did I set up my lean bulk meal plan correctly?

    January 11, 2017, 7:36 am
    Posted by: Scott_Herman

    If you are going for lean gains..start at 2300 calories for now so that you can ease into a bigger surplus when needed. If your weight hasn't gone up in two weeks, increase your calories.

     

    And no, you don't necessarilly have to eat back the calories you burn while doing HIIT. However, if you aren't gaining any weight, that could be another addition you make - to start eating back most of the calories you burn during your cardio.

    Understood Scott!

     

    Thanks for all the great advice!! I will for adjust my macros like you said and keep it like that for 2 weeks to monitor my weight.

     

    Awesome so I will take all that into consideration while peforming HIIT. I did your Circuit A yesterday and those damn star crunches are killer!!! its a love hate relationship haha! Loved the workout!

  • 01-12-17, 1:21 am (EST)

    Did I set up my lean bulk meal plan correctly?

    January 12, 2017, 1:21 am
    Posted by: NYCBorn

    Understood Scott!

     

    Thanks for all the great advice!! I will for adjust my macros like you said and keep it like that for 2 weeks to monitor my weight.

     

    Awesome so I will take all that into consideration while peforming HIIT. I did your Circuit A yesterday and those damn star crunches are killer!!! its a love hate relationship haha! Loved the workout!

    Awesome bro!! You're very welcome, keep killing your workouts!!

     

    Wait until Circuit B... :-D mwahahaha

    Need 1 on 1 coaching? Send me a direct message to learn more!
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