What is the bulk diet plan

Nutrition plan- Lean Bulk

Suggestions and tips about the bodybuilding "buffet"!

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MPO
TA newbie
 
Posts: 10
Registered: 25 Nov 2013 12:10
Gender M / F): m
Body weight (kg): 79
Body height (cm): 176
Start of training (year): 2010
Competition experience: No
Steroid Experience: No
Training location: Studio
Nutrition plan: No
Target weight (kg): 85
Target KFA (%): 10

Nutrition plan- Lean Bulk

of MPO »25 Nov 2013 14:07

Hey guys,

has been torn for the last few weeks whether I should go into the construction or should better take something off. But then I decided on a clean structure. I am 1.76, weigh 79 kg and would estimate my KFA to be around 16% (upper abdominal muscles can still be seen but there is a lot of fat around my hips). I've been training for 3 years, but in the last few months I've really started to log my nutritional values ​​with pinpoint accuracy. I train 5 times a week and if I can't go to a club on the weekend, as a student I actually just sit around all day. So I would love to do moderate cardio on my NTT (45min, how many kcal do I have to plan for it?). I wanted to start with 3200kcal on TT and 2900 on NTT and see what the scales say. The goal is to gain 1 kg per month.

Macro breakdown: about 2.5 P / kg, 1g F / kg and the rest carbs.

Sample day:

breakfast
150g oat flakes
40g whey
200ml long-life milk
200g raspberries

snack
2 whole eggs
3 egg whites
300g potatoes
100g paprika
3ml olive oil

Noon
100g whole wheat pasta
125g salmon
3ml olive oil
salad

PWO
40g whey isolate
50g Glucofast

Eve
125g rice
170g turkey
200g broccoli
3ml olive oil

Kcal 3200 / P 220 / C 385 / F80


bernardo89
TA tribe member
 
Posts: 598
Registered: 04 Jan 2012 00:29
Place of residence: Austria
Gender M / F): m
Body weight (kg): 91
Body height (cm): 186
Body fat percentage (%): 15
Start of training (year): 2012
Bench press (kg): 105
Squats (kg): 175
Deadlift (kg): 186
Competition experience: No
Steroid Experience: No
Training location: At home
Training plan: miscellaneous
Training log: Yes
Favorite exercise: Deadlift
Nutrition plan: Yes
Martial arts: Yes
Martial arts: Boxing, karate
Target weight (kg): 100
Target KFA (%): 12

Re: Nutrition Plan- Lean Bulk

of bernardo89 »25 Nov 2013 3:31 pm

To your cardio consumption question:
Buy a heart rate monitor, then you can check how much you use during the workout!




muldick
TA Power Member
 
Posts: 1608
Registered: 04 Sep 2013 06:41
Place of residence: Saarland
Gender M / F): m
Body weight (kg): 74
Body height (cm): 175
Body fat percentage (%): 12
Start of training (year): 2009
Competition experience: No
Steroid Experience: No
Training location: Studio
Favorite exercise: KH SBD
Nutrition plan: Yes

Re: Nutrition Plan- Lean Bulk

of muldick »27 Nov 2013 10:34

Diet looks good, maybe a little more fruit and vegetables.
1-2 easy cardio units can't hurt! Wouldn't drive me crazy because of the calories, look what the mirror or the scale says and adjust EP if necessary.


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