Thread: Lean Bulk Plan!

Starting my lean bulk in a couple of days, would like some opinions! Its based on the Dave Palumbo diet that I used for cutting but with additional complex carbs, because thats what he recommends for a bulking diet! I'm going to break my loyalty with optimum nutrition gold standard! I don't know why I love it so much, so I'm going to change! I was thinking of using an all in one as I have never used one before, would like to give it a try, phd synergy probably because its cheap and lasts about 2 weeks a tub. Also a whey isolate for after workout, can anyone recommend a good one?

Diet
Meal #1: Synergy + 1/2 cup of oats + EV olive oil + Milk (Blended)
Meal #2: 3 boiled eggs (1 omega 3, 2 freerange)
Meal #3: Lean Meat (Chicken breast/Tin of tuna) + Complex Carb (Brown rice/wholewheat pasta/ sweet potato) + 1/3 cup of cashews
Meal #4: Synergy + water
Meal #5: Fatty meat (Steak/lean mince/salmon) + Green veg/salad
Meal #6: 1 scoop Whey Isolate (PWO)

Cardio
Mon: 30 Min Run
Tues: 45 Min Swim
Thurs: 15 Min Jump Rope
Sat:1 Hour Bike Ride
Sun: 1 Hour Run
Total: 3.5 hours

Weights
Mon: Chest
Tues: Back & Abs
Wed: Legs
Thurs: Shoulders
Fri: Arms
Sat: Abs

Lets have ya critiques then!

looks very well planned. i think it could work. jsut make sure that you are in a calorie surplus. it is a good starting point so as you progress you will need to keep increasing nutrients.

Are you not having a casein pre bedtime mate? And AC said, get into a slight surplus. Ive started a lean bulk attempt and writing down every calorie i eat/drink. I recommend doing that is you then know how your body is reacting to the amount of calories you are going over, and u can then adjust it accordingly.

How much do you think it would need increasing and how often? Do you think is synergy a good choice or would I be just as well off with pharma whey and a seperate creatine?

Oh and Boditronics' whey isolate is supposed to be the best, quite expensive but i havent heard a bad review of it mate

As you're bulking synergy is a good idea, as you will need the carbs PWO.

Originally Posted by Ashers

Are you not having a casein pre bedtime mate? And AC said, get into a slight surplus. Ive started a lean bulk attempt and writing down every calorie i eat/drink. I recommend doing that is you then know how your body is reacting to the amount of calories you are going over, and u can then adjust it accordingly.

I don't really know about casein I have never used it, is it like a slow release? The thing is I usually workout quite late so would need a whey after that anyway, could have casein just before bed I guess but moneys a bit tight atm

I would defo get a casein. I use Boditronics Midnight Express, which is lovely... I would add upp your calories, and then get a total about 500 above your maintenance and do that for 2 weeks and reasses. then you can either add or substract calories. Id say u need more protein, especially in meal 2.. Add maybe 4 egg whites? Id replace the synergy in the monrning with a whey and have the second synergy PWO.

The banana synergy with milk is so nice, does foam up alot though. I know nothing about diet though so can't comment in that way.

Originally Posted by Ashers

I would defo get a casein. I use Boditronics Midnight Express, which is lovely... I would add upp your calories, and then get a total about 500 above your maintenance and do that for 2 weeks and reasses. then you can either add or substract calories. Id say u need more protein, especially in meal 2.. Add maybe 4 egg whites? Id replace the synergy in the monrning with a whey and have the second synergy PWO.

How do you find your maintenance? Is their a formula, or are you supposed to know from experience? The thing about meal 2 is it will be eaten at work so needs to be something I can prepare at home and bring in, also my mum will freak if I use 4 eggs just for the whites! Hmmmm and the synergy PWO I was trying to keep carbs low in the evening, so thought whey would be best then?
Can you tell I've never really paid much attention to my diet LOL!

Originally Posted by matttat2

The banana synergy with milk is so nice, does foam up alot though. I know nothing about diet though so can't comment in that way.

Cheers matt, how is it with water? and tried any of the other flavours?