My current stats are as follows
Age: 23 years old
Height: 5'10
Sex: Male
Weight: 159lbs
BF %: 14%
When I first decided to do this lean bulk, I was mainly concerned about my body fat percentage being too high for this lean bulk but I believe as long as I stay below 16% then it should be fine.. Correct me if I am wrong. Another reason for wanting to go on this bulk is cause all my compound lifts are pretty weak. I want to increase my strength while also increasing my size. My plan for this bulk is for 6 months starting Jan 9th all the way to Jul 1st and then depending on my situation I will decide to keep going or do a cut. This will all depend on my body fat percentage and how much weight I have gained.
Here is my meal plan.
Meal One Protein Carbs Fat
- 1 Scoop Syntha 6 Edge Protein Powder: 24g 6g 3.5g
- 1 Cup Silk Almond Milk 30 Cal: 1g 0g 2.5g
- 1 Banana: 2g 31g 1g
- 3 Tbsp Egg Whites: 5g 0g 0g
- 1/2 Cup Un cooked Oatmeal: 6g 27g 2.5g
- 75g Avocado: 1g 5.5g 10.5g
Total: 39g 69.5g 20g
Meal Two
- 4oz Pork Chops: 20g 0g 10g
- 1/4 Cup Dry Dixie Lily Brown Rice: 3g 36g 0g
- 1/4 Cup Dry La Preferida Black Bean: 9g 23g 0g
- 50g Sweet Potato: 1g 10.5g 0g
Total: 33g 69.5g 10g
Pre workout
- 1 Greek Yogurt Strawberry: 12g 8g 0g
Meal Three
- 4oz Kroger Boneless Chicken Breast: 23g 0g 0g
- 1/4 Cup Dry Dixie Lily Brown Rice: 3g 36g 0g
- 2/3 Cup Kroger Corn: 3g 21g 1g
- 2/3 Cup Kroger Mixed Veggie: 2g 11g 0g
- 1/4 Cup Pecans: 3g 4g 20g
Total: 34g 72g 21g
Meal Four
- 4oz Kroger Boneless Chicken Breast: 23g 0g 0g
- 1/4 Cup Dry Dixie Lily Brown Rice: 3g 36g 0g
- 2/3 Cup Kroger Corn: 3g 21g 1g
- 2/3 Cup Kroger Mixed Veggie: 2g 11g 0g
- 1/4 Cup Pecans: 3g 4g 20g
Total: 34g 72g 21g
Total
Protein: 152g
Carbs: 291g
Fat: 72g
Calories: 2,420 Calories
My biggest concern with this meal plan is my carbs being too high since I have never actually done a lean bulk before and I have never had this high of carbs so I do not know how my body will react to the body fat. Worried about it creating more fat then I will want. Thats why I wanted to try this out for the 1st week and see what happens. Im assuming I would want to aim for 1-2lbs a month for weight gain?
I would appreciate any thoughts guys and should I always redo my meal plan after 1lb of weight gain or 5lbs? Any advice would be greatly appreciated guys!!!! Thanks again and I was planning on incoorpating 3 HIIT sessions a week in workout plan. I workout 6 days a week for this lean bulk. Thanks!!!
When you are lean bulking, on your off days/rest days.. do you still eat the same amount of food/calories or do you drop it all the down to maintance? Thanks guys!!!