Originally Posted by The Monkey Man

Jesusth Chrithst!... That's a lot of protein

Originally Posted by Tough Old Man

Here's what i'm trying to do. put on about 1/2 lb a week of lbm. So here is my diet which is about 400-500 cal's over maintance. please make any changes you see fit. Training will now be 4 days a week and cardio the same for 45 min's. Just a brisk walk. diet also Incl's the folowing cycle
Prop 200/eod
Eq 600/ew
tren 100/eod

Originally Posted by Emma-Leigh

Your current stats would have been helpful! But don't worry - I knew you had posted them recently anyway... So, from your other thread:


I now have a quick question - Why are you bulking when your BF% is this high?? You are going to add a bit more fat than is optimal - but if you are ok with that then fine. Personally - I would cut to 12%ish before trying to embark on a significant bulk program.

Anyway....


Ok - I can't really give you a really good guideline because I don't know the exact effect that these sups will have on your calorie requirements... As you have said that your diet is "400-500 cals above maintainence" I imagine that you know your needs on the supps??

Because if not - I have you at ~190 pounds of lean mass - which means a maintainence of:
~380g carbs
~285g protein
~76g fat
TOTAL ~3200 cals.

If you wanted to then add mass you would then look to add about 400 cals to start - which would be about 3600 cals...

But, as I said, your supps will alter this so I would imagine you would need more...

So if I go off your calculations then lets say you do need ~4200 cals. Well, I can pretty much tell you that you DON'T need 450g of protein. You could do up to 1.75-2 x protein if you wanted but anything above that is useless and a waste... You are then better off getting your energy from carbs/fats.

I would suggest something like:
~2.5 x lean mass in carbs = 475g carbs
1.75-2 x lean mass in protein = 330-380g protein (average 350)
~0.5 x lean mass in fats = 95g fat
TOTAL ~4155 cals

If you wanted you could add a little more fat (up to 0.6 x lean mass) and decrease your carbs a little instead... It is up to you.

This means you want about 55-60g protein/meal - so some of your servings would decrease. You also want to add in some more fats and carbs.

Also - are you counting vegetables in your carb count??

Some suggestions:

Ok - this is about 80-90g protein! So you need less protein.... 6 whites + 4 oz chix would be sufficient.

You also need to add some fats here... What about some flax, fish oils, egg-yolks or olive oil? 1 tbs of PB would also do it.

I have 10oz potato at about 60g carbs too... If so, you might want to increase this as well... 16 oz would be better.

So if you did
14 oz tato: 420 cals, 94g carbs, 10g protein
6 whites: ~90 cals, 21g protein
4 oz chix: 160 cals, 32g protein, 3g fat
1 tbs olive oil: ~135 cals, 14g fat
TOTAL = ~805 cals, 94g carbs, 63g protein, 17g fat


Not too bad... But there is too much fat for pre-workout for my liking, especially if you are working out within 1-2 hrs of eating this meal. I would take 1 of the tbs of PB.

I also don't like bread - but if you want it, that is fine.

Something like:
1 slice bread: 80 cals, 16g carbs, 3g protein
1.5 cup oats: 465 cals, 81g carbs, 15g protein, 9g fat
2 scoops whey: ~200 cals, 50g protein
1 tbs PB: ~100 cals, 2g carb, 4g protein, 9g fat
TOTAL = ~845 cals, 99g carbs, 71g protein, 18g fat


Too much whey - 2 scoops is fine. And 75g malto?? Arggg... I wouldn't - Not with your BF% (insulin sensitivity will not be all that crash hot). If you are going to have it, decrease it to 50g. Personally - I wouldn't touch it. So, why not add a banana instead?

2 scoops whey: ~200 cals, 50g protein
1 cup oats: 310 cals, 54g carb, 10g protein, 6g fat
1 banana: 110 cals, 26g carbs, 1g protein
50g malto: 200 cals, 50g carb
TOTALS = ~ 820 cals, 130g carbs, 61g protein, 6g fat


Probably only need 7 oz of chicken (that is ~57g protein). Then add fats to this meal instead. eg: take the Tbs PB from the meal pre-workout and have it here. You might also want to increase your brown rice.

7 oz chix: 280 cals, 56g protein, 5g fat
9 oz brown rice: 315 cals, 66g carbs, 6g protein
1 tbs PB: ~100 cals, 2g carb, 4g protein, 9g fat
vegetables
TOTAL = ~ 695 cals, 68g carbs, 66g protein, 14g fat


This is good but increase your brown rice and decrease chicken.

7 oz chicken: 280 cals, 56g protein, 5g fat
9 oz brown rice: 315 cals, 66g carbs, 6g protein
1 tbs oil: 135 cals, 14g fat
vegetables
TOTALS = 730 cals, 66g carbs, 62g protein, 19g fat


Too much protein here again... Just drop the whites all together... And do you know how much protein is in 8oz of london broil!!

What about:
4 oz london broil: 230 cals, 40g protein, 6g fat
10 fish oils: 90 cals, 10g fat
TOTALS ~ 320 cals, 40g protein, 16g fat

TOTALS ~ 4210 cals
460g carbs
363g protein
90g fat

Which is close enough... (2.4 x lean mass in carbs, 1.9 x protein and 0.47 x fats).