Beginning Lean Mass building Nutrition Plan

Hey all.

I posted my first 2 month training plan in the critique my training section, so I thought I'd add my draft nutrition plan to get some feedback on that.

First up I don't want to bulk up.  I did that in my 20s.  Went from 67 kg to 90 kg in less then 12 months by eating carbs carbs and more carbs, drinking gallons of milk and heaps of everything.  I changed my body big time and I did add fat to my waist in particular but like most skinny guys - I didn't care - I was bigger and that's all I wanted.

I haven't trained properly for a long time, had a pretty non exercise focussed lifestyle.  Now I want to get back into the gym with the goal of adding lean muscle mass and eventually getting some abs.  But the key here is that I want to add muscle first and THEN cut.  I don't want to get HUGE  just more muscly and buffed - the whole Daniel Craig look in 007.

I downloaded the NoBull E-book.  I won't lie - counting calories to me is a bit weird.  I know I put on weight easily so eating a 3000 calorie diet is going to end up with me getting fat.  Last time round I did no cardio and ate heaps of carbs.  This time I want to do things a lil bit differently.


CLEAN MUSCLE BUILDING DIET 
 
Whey protein powder in water
Multi vitamin & Mineral supplement & Omega 3 supplement
Oatmeal
Fruit
 
Chicken/beef
Rice – brown/pasta
Vegies
 
Tuna
Multigrain bread
Cheese
Vegies
 
Post workout meal
Whey protein powder in water
Dextrose
 
Chicken/beef/kangaroo
Potato/sweet potato
Salad vegies
Fruit
 
Cottage cheese
Yoghurt


That's 6 meals a day.  All meet dietary guidelines re protein and carbs and limited amount of fat.  5 veg and 2 fruit is vital to good health.  All low GI and clean carbs - limit processed foods.  High fibre.  Add to this at least 2 litres of water a day.    This is my planned diet.  As my workouts get more intense I plan to use creatine and glutamine and re-evaluate macro nutrients and maybe upgrade to a better protein powder.  

Since I found last time round that excess carbs for me lead to extra fat, I will limit carb intake later in the evening.  Pre workout meals and later in the day meals will depend on my work schedule (work AM some days, Afternoons the next).

Serving sizes I will play by ear.  I think I meet the necessary protein guidelines and carb guidelines.  This plan is variable and flexible and adaptable as my training changes focus.

And by the way - kangaroo is one of the best red meats you can eat.  Lower cholesterol and lower fat then beef.   I love being Australian  :o)  tastes real good too - and it's VERY good for you - cheaper then beef as well.

Feedback will be awesome.  My stats are in the Critique my Training section on this forum.

Cheers all

Trev

If that comes out to be 3000 calories, it looks pretty solid except I wouldn't eat yogurt before bed. Cottage cheese and almonds is good.

Also, if you are gaining muscle or weight, you are bulking. You are just clean bulking, not dirty bulking like you did in your 20's.

If you are afraid of getting fat, I would suggest low intensity steady state cardio 3 times per week for 20-30 minutes. I don't think I would because it could hinder the maximum amount of muscle you may gain, BUT it will keep your waist near the same size.

3000 calories isn't that much anyhow, but if it get's you bigger, so be it. I have to eat around 3600-4100 to gain a pound and I am 178lb. Just make sure you take your body fat at the beginning of each week and compare it to how much weight you gained in that week. That will ultimately show how much muscle/fat you are gaining.

You don't necessarily need to limit yourself to a small amount of fat, even if you're trying very hard to keep the bodyfat down while you gain muscle.  It might do you well to replace some of the starch (even the good, complex starch) in your meals with some olive oil or nuts.  Add some fatty fish and grass-fed beef in if you can, they are both protein sources rich in good fats.

Given that you're past your twenties, it might be a good idea to watch your fat gain a bit more, but this will definitely also impede your muscle building process.  You really just have to decide what's worth it to you.  No matter how much muscle you want to build, you are going to get there more quickly if you allow yourself to gain a little fat and ease up on the diet a bit.  It also depends on how easy dieting comes to you.

Pack on Muscle Quickly and Efficiently!

Perrynaytor


If that comes out to be 3000 calories, it looks pretty solid except I wouldn't eat yogurt before bed. Cottage cheese and almonds is good.

Also, if you are gaining muscle or weight, you are bulking. You are just clean bulking, not dirty bulking like you did in your 20's.

If you are afraid of getting fat, I would suggest low intensity steady state cardio 3 times per week for 20-30 minutes. I don't think I would because it could hinder the maximum amount of muscle you may gain, BUT it will keep your waist near the same size.

3000 calories isn't that much anyhow, but if it get's you bigger, so be it. I have to eat around 3600-4100 to gain a pound and I am 178lb. Just make sure you take your body fat at the beginning of each week and compare it to how much weight you gained in that week. That will ultimately show how much muscle/fat you are gaining.

 

dropping yoghurt aww man  i love the stuff.  Hows about moving it to breakfast eh has awesome health benefits.
not afraid of getting fat - i understand the concept of adding size..  but with my track record i put on weight too damn easy.   im playing round with the diet atm.  came across bb.com forum and read 25+ pages written by chris aceto.  got some great tips so incorporating those into my diet.  im leaning towards cutting back on carbs later in the day and having most of them earlier in the day.

im 87kg and i have no real drive to add 20kg like i did in my 20s.  more into adding inches - but yeah to gain an inch u gotta gain a few pounds.  

ill post the revised plan today sumtime.  looking at adding BCAAs and creatine as well.

trev