freqfly's lean bulk diet

[freqfly]

I'll be competing in my first show this Saturday and CAN'T stop thinking about bulking, y'all know the feeling I'm sure. Here's a layout of how my diet will look for the most part. This will be followed 100% strict Mon-Fri, with Sat and Sun being more flexible with a few cheat meals.

Breakfast:
1 whole wheat bagel
5 strips turkey bacon
shake-1 cup egg whites, 1 scoop isolate

Meal 2:
8 oz chicken
1 cup brown rice

PreWO Meal:
1 scoop isolate
1 scoop waxy maize
1 scoop SuperPump 250

PWO meal:
2 scoops isolate
2 scoops waxy maize

PPWO meal:
8 oz fish (salmon, talapia, orange roughy)
1 cup whole grain penne

Meal 6:
8 oz chicken
1 cup steamed veggies

Dinner:
8 oz steak
1 cup steamed veggies

Pre bedtime:
1 cup egg whites
1 scoop casein
2 tbl Natty PB

P/C/F = 366/264/72
kCals = 3182

Should be fun!!

[Onehungrychicken]

You gonna be able to put on size at 2500 cals a day? What are you weighing currently?

[freqfly]

I'm down to 142 for my comp, this diet is just my starting point as I'll be testing my bf monthly. I may be competing again come march so I want to stay as lean as possible this winter.

[Onehungrychicken]

Originally Posted by freqfly

I'm down to 142 for my comp, this diet is just my starting point as I'll be testing my bf monthly. I may be competing again come march so I want to stay as lean as possible this winter.

Contest shape in the old days I came down from 305 to 248 looked good lol fucked up and cramped and couldnt move. I was wondering how you grew on 2500 and that should do you good.

[freqfly]

Damn!! Big dude you are! Lol. With this diet I wanted to leave plenty of room for adjustments and increases, thus the lower carbs. If/when I increase kcals it'll be more carbs.... Mmmmm... Carb loading starts tomorrow!! Whoop whoop!!

[Onehungrychicken]

Originally Posted by freqfly

Damn!! Big dude you are! Lol. With this diet I wanted to leave plenty of room for adjustments and increases, thus the lower carbs. If/when I increase kcals it'll be more carbs.... Mmmmm... Carb loading starts tomorrow!! Whoop whoop!!

You will feel alot better tomorrow, Im not so big anymore was down to 170 after my accudent but on the comeback trail and weighed at 211 last checked.

[freqfly]

Made some changes to get a few more calories, still super clean though. I'd love your thoughts.

[Onehungrychicken]

Looking better but one thing and I know your not going to like it but you need to add some more fat into your diet. Throw some olive oil in or whatever you want. Olive oil and vinegar makes a good salad dressing and will help you get your fat lol as clean as your eating it will prob burn fat.

[freqfly]

That's what I was thinking too, that my fats were pretty low. I threw in some olive oil with my batch of pasta for this week, I may add a little more pb throughout the day as well

[MR.MIAMI]

Good, clean, diet. I like how your modifying it as you go along.

If you're at 142lb, how much do you plan on weighing come contest time?

[freqfly]

Well.. Lol, I'm already up to 160, amazing what eating does! I'm really not sure what my weight will be. Really playing things by ear so my bf doesn't get too high.

[MR.MIAMI]

wow 18 lbs. how long have you been dieting on this for?

[Onehungrychicken]

Originally Posted by freqfly

I'm down to 142 for my comp, this diet is just my starting point as I'll be testing my bf monthly. I may be competing again come march so I want to stay as lean as possible this winter.

I just found the totals on the bottom lol I need to read. With your upping the fat also I would up your carbs somewhat.

Take it higher for your first meal as this wont get stored as fat coming off of the night fast and also im not sure how many you are geting from the waxy nmaize but you need some high GI carbs on top to get he insulin spike to push the protein in post training.
You could also increase your penne for the post training meal and not have to worry about storeage.

[freqfly]

Originally Posted by MR.MIAMI

wow 18 lbs. how long have you been dieting on this for?

Well that 18 lbs wasn't from this diet, post comp binge eating fest!

[Onehungrychicken]

Originally Posted by freqfly

Well that 18 lbs wasn't from this diet, post comp binge eating fest!

Firefly did you see the thing abnout the carbs?

[freqfly]

Originally Posted by Onehungrychicken

Firefly did you see the thing abnout the carbs?

Yes I did. I get 60g from waxy maize, what would you suggest as a high GI to add on top pwo?

[Onehungrychicken]

Originally Posted by freqfly

Yes I did. I get 60g from waxy maize, what would you suggest as a high GI to add on top pwo?

I use power aid when its on sale for .50cents a piece to push insulin. If you have a fave form of highe GI carbs like skittles, or whatever lol a perfect excuse to eat them. At your weight however I would at your post workout drink get around 65grams of high GI carbs and save the waxy maize if your going to eat again in a hour or so. If you go two hours before you have your post meal get some complex carbs in. The extra carbs here besides the insulin push will replenish your glycogen stores which is a good thing.