93% Lean

[ceazur]

Being 6' 3'' 180lbs. sounds underweight I know. But those are my specs. I have been eating a pretty stable 1500-2k Cals daily for the last 6 months + I believe. I have currently got to a point where my face is showing more of a scrawny rather then healthy look. I have crack heads telling me I'm too skinny. I have these sexy hip bones that poke out and kind of make my hips look bigger then they are. I also have stomach fat I reckon I'm around 13%BF. I was trying to lose all the excess before I started a lean bulk ,but since people are commenting about being underweight I guess it's going to have to start now. My Diet is 99.9% this everyday.
5:00 - Egg whites, 1 piece 100% whole wheat, turkey sausages, coffee
8:30ish- Banana
11:30ish- 1 scoop whey in water (usually Postworkout)
2:30ish- meat an veggies
5:30ish- tuna or chicken maybe a little more veggies
Some kind of nibble snack later. and usually a protein bar some where in there thats loaded with sugars because the industry is going to shit

My workout routine is on here somewhere but I lift 3 days off 2 then start over. 2 muscle groups on lift days, cardio everyday (usually 3 miles and some sprints of some sort) My question entirely is, For starting a lean bulk, should I just up calories slightly? Like more egg whites, sausage, whey, tuna, chicken, and protein bars? Is it important to not raise the carbs, fats, sugars, etc.. Or is it the generally idea of a calorie is a calorie and just increase them slowly until I reach the correct number I see is fit for me? I am picky so the reason I make such a long post out a small question is that being the beginning of my last summer as a civilian and summer in generally I do not want to gain any un needed BF%.. I understand on "bulks" you get some but Im trying to go as lean as possible to keep from gaining BF while also getting some size. I can post pics if needed to show you my sexy figure

 

[stepaukas]

protein at 5:30 am then no more till 11:30. why the 6 hour gap?why only egg whites not the whole egg?
i suggest running 4-5 days a week,not every day. give the running muscles time to heal up a bit.
how long are your sprints? you say you do sprints every single day.. why is this?

 

[ceazur]

Running daily because I'm going into the Marine Corps, but I do occasionally take 1 day off running. Sprints are every other day usually not even that much ,but I do other HIIT training. SPrints are 100yds as many time for 10 - 15 minutes. Some heavy bag drills. Some jumpin jack/mountain climber/ sky hop drills. WHole egg has the fats and cholesterol. And the gap is because my mornings are busy and because I was on a calorie deficit until now and I was getting enough protein throughout the day.

 

[ceazur]

Was thinking about this for a lean diet. All calories rounded up
5am- Honey nut cheerios or special k protein plus with skim milk or oatmeal - 250 cals
8am- egg whites, turkey sausage, 1 piece wheat bread - 450 cals
11am- whey protein & banana - 250 cals
2pm- tuna veggies- 480 cals
5pm- meat and veggie- 500 cals
7pm- whey protein - 10cals
About 2100 cals here with around 250g protein. Add and make changes..

 

[Marat]

My question entirely is, For starting a lean bulk, should I just up calories slightly? Like more egg whites, sausage, whey, tuna, chicken, and protein bars? Is it important to not raise the carbs, fats, sugars, etc.. Or is it the generally idea of a calorie is a calorie and just increase them slowly until I reach the correct number I see is fit for me?

Yes, up your calories by about 500 over maintenance. Keeping fructose down is a pretty good idea as well.

 

[ceazur]

My maintenance according to internet websites are 2800+. I am under 2k over 95% of the time. I don't know what it is ,but even when I hit 2k calories I feel as if I have eaten too much and makes me feel like shit. I operate good off of 2k Cals ,but do not gain muscle mass. Here is my exact info. 20/M/6'3''/180ish. Around 1500 - 2k Calories daily with 200 grams of protein daily. I run 3 miles at least 5 days a week doing some intense form of HIIT. I also weight lift 3 - 5 days a week depending on the way the routine falls. A seven day work out week looks like this. Chest/tri - back/bi - shoulders/legs- rest -rest - repeat. Allows 4 days of recovery for each body part. I drink only water/diet green tea/coffee. I do use splenda and have around 4 cups of coffee. I don't see how I can gain any muscle mass without gaining any belly fat. Belly fat is my worse fear. I would rather be on the front lines in Iraq alone with a sling shot and a can of dip then have any more stomach fat. I do not understand how I can explain my build. I am going to have to take pictures. Only fat I have anywhere is my lower abdomen/hip area. THats it. Rest of my body is scrawny. I suppose it is from being over weight and short for a short period of time during adolescence. I need help and YOU WILL GIVE IT

 

[Marat]

Bump your calories up to about 2300 per day for a few weeks --- see what that does for you. Track your weight each week too. It sounds like you need to put some muscle mass onto you to get the look that you want.

 

[zarrin77]

You seem to be REALLY scared of gaining fat, but at the same time you said that you understand that you have to gain a little fat if you want to gain muscle.

Our bodies our normally very bad at doing two things at the same time i.e. gaining muscle and losing fat. You have to pick a goal and stick with it. If you want to gain muscle, you need to go over maintenance and IMO drop the cardio down a little. Tons of cardio is not a good way to prevent fat on a muscle building diet...

Regarding carbs, it would be wise to include more than just veggies. If you must stick with Low GI thats fine, just make sure you are meeting your caloric requirements. Start with 1g-2g/lbs of body weight for protein (185g-370g for you) and fill the rest of your calories with MOSTLY CARBS and moderate (healthy) fats.

tip: don't be scared of egg yolks, they are good for you. Just try to figure out how much fat you wan't in your diet.

Again, you gotta pick a goal and stick with it!

 

[Merkaba]

Ceazur you just posted in another thread about exercising. Geez....

With your first diet you posted, and running? and you wonder why you look like a crack head. What does that make your total per day that you're running off of? 1200 calories? 1500? 5, 6 days of running and recuperating on 1500 or so calories? There's your answer.

Internet website for your maintenance? But you just posted in another thread about tracking your intake. That's how you find your maintenance.

Cereal in the morning? Are you gonna watch cartoons too? Eat a real fucking breakfast! Marine!

Running and working out, and trying to gain muscle? You need to eat! I burn 2000 calories taking a good shit!

 

[ceazur]

Ceazur you just posted in another thread about exercising. Geez....

@Zarrin, brosky. I cant drop the cardio or any of the stuff I do. I'm preppin for boot. And the I rather eat my egg whites, since they come in cartons ready to poor, no cholesterol, no fats, and alot less cals allowing me to intake more. If it is necessary I could drop 1 whole egg in my skillet??

@Merk, It's a bit more complicated then you think. I'm OCD about shit and I am a wee bit edgy about trying to prepare myself to the fullest before boot camp. Less weight = Easier everything.

@m11, okay bud. Ima start 2300 today. Thanks again.

@merk, oh an the cereal is just something to get my metabolism going at 5am. I live with people who dont so much like being woke up at 430 5am.. I could change that to oatmeal and banana or either just a protein shake if you think thats best.?? THe cereal is 1g fat 10g protein 12g carbs 4g sugar and the milk is skim so i didnt think it was that bad but I want to do wahts best

 

[Merkaba]

@Zarrin, brosky. I cant drop the cardio or any of the stuff I do. I'm preppin for boot. And the I rather eat my egg whites, since they come in cartons ready to poor, no cholesterol, no fats, and alot less cals allowing me to intake more. If it is necessary I could drop 1 whole egg in my skillet??

@Merk, It's a bit more complicated then you think. I'm OCD about shit and I am a wee bit edgy about trying to prepare myself to the fullest before boot camp. Less weight = Easier everything.

@m11, okay bud. Ima start 2300 today. Thanks again.

@merk, oh an the cereal is just something to get my metabolism going at 5am. I live with people who dont so much like being woke up at 430 5am.. I could change that to oatmeal and banana or either just a protein shake if you think thats best.?? THe cereal is 1g fat 10g protein 12g carbs 4g sugar and the milk is skim so i didnt think it was that bad but I want to do wahts best

lol....I was saying you were giving advice, but it seems like you're not following some of your own advice. No Big deal. Just bustin ya chops as they say.

All the work you're doing, throw some kind of decent protein in the breakfast at least. I hear ya with being prepared. Sounds like you will be. But I'd start eating a little more and I would cut back on the work a few weeks before you report so you'll get some decent recovery. But you're young so you can get away with murder right now.

 

[ceazur]

Wont be no resting while there so I don't see why I should do it now. But yeah I know I need to practice what I preach ,but I thank you for your advice

 

[ceazur]

So drop the cereal? Replace with oatmeal as my early morning meal. Drop the Cartoons? replace with jerry springer. Increase calories by 500 with mostly protein filled calories to see if lean mass is gained?

 

[zarrin77]

@Zarrin, brosky. I cant drop the cardio or any of the stuff I do. I'm preppin for boot. And the I rather eat my egg whites, since they come in cartons ready to poor, no cholesterol, no fats, and alot less cals allowing me to intake more. If it is necessary I could drop 1 whole egg in my skillet??

@Merk, It's a bit more complicated then you think. I'm OCD about shit and I am a wee bit edgy about trying to prepare myself to the fullest before boot camp. Less weight = Easier everything.

@m11, okay bud. Ima start 2300 today. Thanks again.

@merk, oh an the cereal is just something to get my metabolism going at 5am. I live with people who dont so much like being woke up at 430 5am.. I could change that to oatmeal and banana or either just a protein shake if you think thats best.?? THe cereal is 1g fat 10g protein 12g carbs 4g sugar and the milk is skim so i didnt think it was that bad but I want to do wahts best

Eh, you don't need to drop a whole egg in there if you don't want. You can get your fat from any good source (fish, olive oil, canola oil, etc..) but make sure at least around 10-15% of your diet is fat; this will actually aid you in your quest to be leaner.
And yeah, you can't drop the cardio so ur just gonna have to eat more =/

 

[ceazur]

Yeah nut butter and some olive oil is where my good fats come from. A few almonds here and there.

 

[Merkaba]

Wont be no resting while there so I don't see why I should do it now. But yeah I know I need to practice what I preach ,but I thank you for your advice

You'll see when you pull something!

I understand the mentality. But this is like saying stop sleeping because you might go into battle and need to not sleep.

My point is to try to go in with Optimal performance paramaters. But again, I was saying a week or two out. Whenever that is.

My logic is like this, there's only so many times you can hit yourself over the head with a hammer.

 

[Phineas]

The fat in eggs is healthy fat. They're a good source of monounsaturated fat (testosterone boosting fat), which us men need if we're expecting to develop muscle and strength.

Also, half of the egg's protein -- not to mention most of the other nutritional value (i.e. vitamins and minerals) -- is in the yolk. Eggs, by which I mean WHOLE eggs, are too crucial in this sport to neglect.

I eat four every morning. I can assure you my body is thanking me I'm eating those and not cheerios.

Also, the cholesterol in eggs is HDL (i.e. "good" cholesterol). HDL clears out LDL cholesterol (i.e. "bad") buildup from the arteries.

That being said, I wouldn't suggest eating a dozen a day. However, eating several in the morning would be that protein boost you need in the early hours. I eat 4 eggs with a whole wheat bagel every morning. That's 24g protein from the eggs and 12g protein from the bagel. Also, that's a good 20g fat from the eggs, only about 6 of which is saturated (some saturated is good for your heart..it's the heart's choice fat source when stressed) and 8 of which is monounsaturated.

 

[Phineas]

Not all companies classify their egg sizes at the same weight. Still, this is basically the equivalent of four large eggs:

Nutrition Facts and Analysis for Egg, whole, cooked, scrambled

 

[ceazur]

phineas check this then:
5- 2 servings oatmeal and coffee
8- 1/2 cup egg whites+ 3 hole eggs+ turkey sausage
11- tuna sandwhich
2- protein shake
5- chicken and veggies
8- protein bar or shake