please help... lean mass diet - UK-Muscle Body Building Community

andye · 01-10-2006, 08:29 PM

as most will know ive lost 2.5 stone since xmas. at the min im in pretty good shape but im scared to up the cals incase i get fat again. so, i need some help. heres my diet at the min.

6.30 50gms whey 50gms oats 250ml skimmed milk (im in a hurry)

9.00 100gms chicken breast with granary sub and salad.

11.00 half of an mrp in 250 mls skimmed milk

12.30 1chicken breast with a small amount of potatoes with veg

4.00 other half of mrp with scoop of whey, 250mls skimmed milk

7.00 lean steak with rice/ potatoes (small amounts) and veg

9.00 (bed time) 50gms of whey, handfull of nuts.

please have a look and adjust to suit. im totally aware that theres not enough but id rather have solid gains at small amounts than quick gains.

i have a pretty awkward bodytype in which im tall and slim but store fat easy so this maybe a challenge

cheers for any help.

ps.... i cant stand tuna and cottage cheese before anyone puts them in

**hackskii** · 01-10-2006, 10:30 PM

I think the whole idea in lean bulking is keeping the calories just above base levels and using foods that are low in the GI.
Eating frequently like grazying is a good thing as well.

Think apples, berries, peaches, tomato, apsaragus, green beans, broccoli, stuff of that nature.

Shoot for just maybe a half a pound a week, or around that mark, any more would result in fat gains that you will have to diet off.

Killerkeane · 04-10-2006, 11:37 AM

nice advice, seems to me people grossly underrestimate the importance of fibrous carbohydrate. I read somewhere that Bruce Lee used to comprise his diet almost entirely of fruit and fresh vegetables.
You seem to know what your doing, if you dont gain 1 week up the cals by 250-500 the next. I'd cram a lot more fruit+veg in there tho.

andye · 06-10-2006, 05:54 PM

ive since come up with a better diet, which gives me nearly 4000 cals per day.

here goes...

6.30 50gms whey, 250mls milk, 80gms oats and an apple

9.00 4slices of granary bread 150gms of chicken with salad

11.00 mrp with 250mls of milk and handful of nuts

13.00 chicken breast, with potato and veg, yoghurt

16.00 50gms whey 250mls of milk 60gms of oats, apple

19.00 200gms of lean steak, 100 gms of wholegrain rice with a handful of nuts

21.30 50gms of whey in milk handful of nuts

i get this at 3800 cals and 365 grams of protein which should be enough for me but i may need to keep my eye on it incase its too much.

please comment on this new diet.

cheers

**hackskii** · 06-10-2006, 10:54 PM

Its no surprise that I prefere whole foods over shakes and MRP's.

I also like the idea of meat when bulking too.

LondonGeezer · 07-10-2006, 06:26 PM

hackskii u read my mind!

try replace those shakes for meals.. not all but the middle 1 if you can.

apart from that, good diet mate - looks solid from here and i may have to pinch it for myself :p

300g+ protein.. ur on the high road, ive never hit more then 220-230 but our weight class is different aslo.

andye · 08-10-2006, 12:57 PM

im at work though. the boss doesnt mind me stopping to make a shake but he wont have me stopping to eat a meal.

not alot i can do about this.

LondonGeezer · 08-10-2006, 10:24 PM

well that's all good still a good diet and as long as you gettin the right amounts of key foods thats wot matters really.

**hackskii** · 09-10-2006, 12:54 AM

Vary all foods.
Never processed

Well, all supp's are processed but this is not what I am talking about........

andye · 10-10-2006, 03:22 PM

right then....

been on this for about a week and it seems to be working for me. i know time will tell better but i already feel fuller and stronger. im getting better pumps in the gym and i feel alot better about my self as im not hungry all the time.

havnt checked my bf but im trying to keep the skin fold on my obliques to around 7-9mm mark so i know im not getting too fat.

i'll keep posted and see what the results are in a couple of weeks to see if im getting fat or not

andye · 24-10-2006, 08:56 PM

well... couple of weeks in and ive gained a few pounds but im convinced im getting fat again.

im gonna monitor this a bit more and adjust to suit.

would it be worth doing cardio whilst trying to gain weight to try and keep the bodyfat down?

andye · 06-11-2006, 11:57 AM

update......

starting weight at the begining of topic was about 12st4. im now hovering around the 13stone mark.

ive never eaten like this and im responding well. im not using any gear and im gaining a good 1-1.5 lbs per week.

ive put around 3/4 of an inch back on my waist but im not too bothered about that for the winter. im not getting too fat but i find it really hard to maintain a small waist at my height.

last time i was 13 stone i had a 36" waist. im now back to 13 stone and my waist is about 33.2"

i think ive finally sussed this lean mass thing

SportDr · 07-11-2006, 07:30 AM

If you gain fat easily/are carb sensitive, your 7pm meal may be better off with les Rice (starch) and more Fibrous Carbs.

That being said, if what you are doing is working don't change it.

How did you calculate your calories? At a glance only, it doesn't look like 3800, but some of the quantites are missing. I use Fitday, it is free and excellent at calculating every aspect of your diet.

SD

andye · 07-11-2006, 04:01 PM

i went off the nutrition info off the product packets.

the weights of the meat may be wrong. but im deffo getting nealry 4k per day. dont forget nuts are calorie dense and im eating quite a lot of them. plus there is nearly 700 cals in my shakes (milk oats and whey).

i also eat more fruit than in the above so i suppose i should ammend it.

oh yeah.. ive upped the amount of rice from 100 grams to 250 grams (uncle bens express)

01-10-2006, 08:29 PM	#1 (permalink)
andye 15 stone 10lb Join Date: Jan 2006 Location: hartlepool, north east england Posts: 642	please help... lean mass diet as most will know ive lost 2.5 stone since xmas. at the min im in pretty good shape but im scared to up the cals incase i get fat again. so, i need some help. heres my diet at the min. 6.30 50gms whey 50gms oats 250ml skimmed milk (im in a hurry) 9.00 100gms chicken breast with granary sub and salad. 11.00 half of an mrp in 250 mls skimmed milk 12.30 1chicken breast with a small amount of potatoes with veg 4.00 other half of mrp with scoop of whey, 250mls skimmed milk 7.00 lean steak with rice/ potatoes (small amounts) and veg 9.00 (bed time) 50gms of whey, handfull of nuts. please have a look and adjust to suit. im totally aware that theres not enough but id rather have solid gains at small amounts than quick gains. i have a pretty awkward bodytype in which im tall and slim but store fat easy so this maybe a challenge cheers for any help. ps.... i cant stand tuna and cottage cheese before anyone puts them in Last edited by andye; 01-10-2006 at 08:31 PM.

01-10-2006, 10:30 PM	#2 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 23,160	I think the whole idea in lean bulking is keeping the calories just above base levels and using foods that are low in the GI. Eating frequently like grazying is a good thing as well. Think apples, berries, peaches, tomato, apsaragus, green beans, broccoli, stuff of that nature. Shoot for just maybe a half a pound a week, or around that mark, any more would result in fat gains that you will have to diet off. __________________ "Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin Scott To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

04-10-2006, 11:37 AM	#3 (permalink)
Killerkeane The Geezer Join Date: Nov 2003 Location: Somerset although im not proud lol. Posts: 2,978	nice advice, seems to me people grossly underrestimate the importance of fibrous carbohydrate. I read somewhere that Bruce Lee used to comprise his diet almost entirely of fruit and fresh vegetables. You seem to know what your doing, if you dont gain 1 week up the cals by 250-500 the next. I'd cram a lot more fruit+veg in there tho. __________________ Fortes Fortuna Paratus Mens-Fortune favours the prepared mind.:amen:

06-10-2006, 10:54 PM	#5 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 23,160	Its no surprise that I prefere whole foods over shakes and MRP's. I also like the idea of meat when bulking too. __________________ "Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin Scott To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

07-10-2006, 06:26 PM	#6 (permalink)
LondonGeezer Looking Freaky Join Date: May 2006 Location: South-East London Posts: 881	hackskii u read my mind! try replace those shakes for meals.. not all but the middle 1 if you can. apart from that, good diet mate - looks solid from here and i may have to pinch it for myself :p 300g+ protein.. ur on the high road, ive never hit more then 220-230 but our weight class is different aslo. __________________ NEED INFORMATION?? FIND IT HERE: To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. My NEWEST website To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Eee-Ooo Dares.. Wins!!:lift: To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

06-10-2006, 05:54 PM	#4 (permalink)
andye 15 stone 10lb Join Date: Jan 2006 Location: hartlepool, north east england Posts: 642	ive since come up with a better diet, which gives me nearly 4000 cals per day. here goes... 6.30 50gms whey, 250mls milk, 80gms oats and an apple 9.00 4slices of granary bread 150gms of chicken with salad 11.00 mrp with 250mls of milk and handful of nuts 13.00 chicken breast, with potato and veg, yoghurt 16.00 50gms whey 250mls of milk 60gms of oats, apple 19.00 200gms of lean steak, 100 gms of wholegrain rice with a handful of nuts 21.30 50gms of whey in milk handful of nuts i get this at 3800 cals and 365 grams of protein which should be enough for me but i may need to keep my eye on it incase its too much. please comment on this new diet. cheers

08-10-2006, 12:57 PM	#7 (permalink)
andye 15 stone 10lb Join Date: Jan 2006 Location: hartlepool, north east england Posts: 642	im at work though. the boss doesnt mind me stopping to make a shake but he wont have me stopping to eat a meal. not alot i can do about this.

08-10-2006, 10:24 PM	#8 (permalink)
LondonGeezer Looking Freaky Join Date: May 2006 Location: South-East London Posts: 881	well that's all good still a good diet and as long as you gettin the right amounts of key foods thats wot matters really. __________________ NEED INFORMATION?? FIND IT HERE: To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. My NEWEST website To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Eee-Ooo Dares.. Wins!!:lift: To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

09-10-2006, 12:54 AM	#9 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 23,160	Vary all foods. Never processed Well, all supp's are processed but this is not what I am talking about........ __________________ "Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin Scott To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

10-10-2006, 03:22 PM	#10 (permalink)
andye 15 stone 10lb Join Date: Jan 2006 Location: hartlepool, north east england Posts: 642	right then.... been on this for about a week and it seems to be working for me. i know time will tell better but i already feel fuller and stronger. im getting better pumps in the gym and i feel alot better about my self as im not hungry all the time. havnt checked my bf but im trying to keep the skin fold on my obliques to around 7-9mm mark so i know im not getting too fat. i'll keep posted and see what the results are in a couple of weeks to see if im getting fat or not

24-10-2006, 08:56 PM	#11 (permalink)
andye 15 stone 10lb Join Date: Jan 2006 Location: hartlepool, north east england Posts: 642	well... couple of weeks in and ive gained a few pounds but im convinced im getting fat again. im gonna monitor this a bit more and adjust to suit. would it be worth doing cardio whilst trying to gain weight to try and keep the bodyfat down?

06-11-2006, 11:57 AM	#12 (permalink)
andye 15 stone 10lb Join Date: Jan 2006 Location: hartlepool, north east england Posts: 642	update...... starting weight at the begining of topic was about 12st4. im now hovering around the 13stone mark. ive never eaten like this and im responding well. im not using any gear and im gaining a good 1-1.5 lbs per week. ive put around 3/4 of an inch back on my waist but im not too bothered about that for the winter. im not getting too fat but i find it really hard to maintain a small waist at my height. last time i was 13 stone i had a 36" waist. im now back to 13 stone and my waist is about 33.2" i think ive finally sussed this lean mass thing

07-11-2006, 07:30 AM	#13 (permalink)
SportDr Getting HUGE! Join Date: Sep 2004 Location: E-Sussex UK Posts: 2,623	If you gain fat easily/are carb sensitive, your 7pm meal may be better off with les Rice (starch) and more Fibrous Carbs. That being said, if what you are doing is working don't change it. How did you calculate your calories? At a glance only, it doesn't look like 3800, but some of the quantites are missing. I use Fitday, it is free and excellent at calculating every aspect of your diet. SD __________________ I don't like Sports and I am not a Doctor! You expressed and challenged yourself, startled the dozing muscles and welcomed the sweet pain of gain. Boredom begets mediocrity. Enemies both, they deserve swift eradication. Let's hit the weights and build some muscle. Race ya to the bench press. Dave Draper A goal casually set and lightly taken will be freely abandoned at the first obstacle. Zig Ziglar Any advice given is for information only, always seek the advice of your medical practitioner. Use this My Protein refferer code and get a 5% DISCOUNT on your first order! MP2819

07-11-2006, 04:01 PM	#14 (permalink)
andye 15 stone 10lb Join Date: Jan 2006 Location: hartlepool, north east england Posts: 642	i went off the nutrition info off the product packets. the weights of the meat may be wrong. but im deffo getting nealry 4k per day. dont forget nuts are calorie dense and im eating quite a lot of them. plus there is nearly 700 cals in my shakes (milk oats and whey). i also eat more fruit than in the above so i suppose i should ammend it. oh yeah.. ive upped the amount of rice from 100 grams to 250 grams (uncle bens express) Last edited by andye; 07-11-2006 at 04:06 PM.