Increasing calories on current diet - lean bulk

Howzit guys,

I'm 5weeks into my current cycle and all things going well, I've gained 3.5kg so far and it looks like my bf has come down a fair amount. current weight 101.3kg bf+- 12%

my current diet is as follows:

meal 1: 6xl egg whites, 3 yolks + 100g oats

meal 2: 200g lean mince + 100g basmati rice (I cook the mince and drain off all oil before mixing with rice)

meal 3: 50g whey + 30g peanut butter

meal 4: 200g chicken breast + 250g sweet potato

train: 30g waxy maize

meal 5: 25g whey 60g muscle meal

meal 6: 200g chicken + 200g potato.

Im still thinking of adding whey+PB before bed but havent got around to it. that diet works out to +-3.3k calories/

Where else would you add anything? I gain fat quite easily so thats why carbs are in the morning and around training times.

thanks a lot!
cheers

Meal 3 possible to make whole meal?
Meal 5 add more whey say 40g whey and 60g muscle meal. Next time get some dextrose
Meal 7 add in whey + peanutbutter or better some steak.

Try adding in some more red meat in yourd diet, I have 3 meals chicken and 2 steak. Works like a charm

Thanks iMan,

Im on quite a tight budget so that whey+ pb was cheap and not such a bad option I thought. what would be a decent replacement for it? could maybe add another steak meal here?

I do have dextrose just finishing off the last kg or so of muscle meal then will start using it. I bloat quite a lot after dextrose so was thinking 30g dextrose 50g whey and 60g future life as a post shake?

meal 6 is at 9pm so meal 7 would be at 11pm? so think Whey+PB will hav to do for now!

Novice! wrote: Thanks iMan,

Im on quite a tight budget so that whey+ pb was cheap and not such a bad option I thought. what would be a decent replacement for it? could maybe add another steak meal here?

I do have dextrose just finishing off the last kg or so of muscle meal then will start using it. I bloat quite a lot after dextrose so was thinking 30g dextrose 50g whey and 60g future life as a post shake?

meal 6 is at 9pm so meal 7 would be at 11pm? so think Whey+PB will hav to do for now!

Yes you can add steak/chicken/mince at meal 3. 30g dextrose + 50g whey only as post shake is fine, just have an whole meal an hour after that that has carbs in. Whey + pb at 11pm is fine, next time save a bit extra for food

just for reference sake what cycle are you on? Bulking or cutting?

Will do thanks iMan! Im a student but will definitely make a plan!

Im on a "lean bulk" Chapel.

I wont ever do a balls to the wall bulk cause I gain fat to easily and think its much more beneficial to add smaller amounts of quality than pure bulk and then trying to cut.

At the moment im on test e + equi + npp.

looking to gain some decent strength and maybe 3 or so more kg.
coming off the cycle with prop and winny tabs at the end.

Hey bud

If my quick calculations are correct, your current diet works out to 2600 cals not 3300 cals. You can easily push up cals with a pre-bed meal of whey and peanut butter, and a post workout shake of whey and dex.

Questions:

1. Whats you post wotkout shake? Is this the whey and muscle meal or is that a meal on its own
2. whats your pre workout meal? Is this the 30g waxy maize?
3. Whats your post workout meal?

I would bump up the calories for breakfast and post work out...still would add in another meal to that diet.

Howzit Fakey_AK,

1. The whey + muscle meal is my post work out shake and ya I took it as a meal.
2. pre work out meal is 200g sweet potato + 200g chicken, waxy maize is used intra workout.
3. post w/o meal is 200g chiken + 250g potato.

DJ for breakfast I've increased to 150g oats and going to add another whole egg?
will start the whey + PB before bed and see how that goes then see where to change after that?

thanks

Would skip the egg whites and add in some chicken or steak with the full eggs.

Ok just so we are all on the same page, meal 4 is your pre-workout and meal 5 post workout shake and meal 6 basicly your post workout meal?

Novice! wrote: Will do thanks iMan! Im a student but will definitely make a plan!

Im on a "lean bulk" Chapel.

I wont ever do a balls to the wall bulk cause I gain fat to easily and think its much more beneficial to add smaller amounts of quality than pure bulk and then trying to cut.

At the moment im on test e + equi + npp.

looking to gain some decent strength and maybe 3 or so more kg.
coming off the cycle with prop and winny tabs at the end.

bit off topic what dosages are you running?

@ Fakey, yes that is correct. Meal 4 is pre w/o meal,
Meal 5 is post w/o shake
Meal 6 is post w/o meal

VonD I'm running 700mg equi with 700 test and 450npp. Test might seem a bit low but the equi has not kicked in and I'm doing well so thought I'd keep it there.
Had no libido issues at all..

ok cool, so you can add steak or chicken to breakfast as DJ suggested, up your post workout shake to a 100g serving of muscle meal only and add the whey and peanut butter pre bed. that should bump calories nicely.