My stats:
Ht: 5’6"
Wt: 147 lb
BF%: ~9-10%
Age: 21
Workout Split:
Monday: Chest, abs, 15 min cardio
Tuesday: Back, abs, 10 min cardio
Wednesday: Legs, abs
Thursday: Arms, abs, 15 min cardio
Friday: Shoulders, abs, 10 min cardio
Saturday: 30 min cardio
Sunday: rest
Diet:
0615 Breakfast:
1/2c plain Quaker Oatmeal
1/2c Skim Milk
6 Large Eggs (4 Egg Whites, 2 Whole Eggs)
1 Scoop Whey
Cal: 510 F: 14g C: 36g P: 69.5g
0900 Snack 1:
1 Clif Builder’s Bar
1 can Chunk Light Tuna in water
Cal: 350 F: 9g C: 31g P: 38g
1200 Lunch:
10-12 oz. Boneless, Skinless Chicken Breast
12 oz. Mixed Vegetable Salad
12 oz. Mixed Fruit (kiwi, cantaloupe, strawberry, grapes, that green melon…)
Cal: 460 F: 9g C: 38g P: 58g
1500 Pre-Workout:
1/2c dry Quaker oats
1 scoop whey
Cal: 270 F: 4g C: 30g P: 29g
1830 Post-Workout:
1 scoop whey
1 small sweet potato
1c black beans
8 oz. chicken breast
8 oz. low sodium turkey breast
Cal: 910 F: 13g C: 78g P: 126g
2030 Pre-Bed Snack:
1c 2% Milkfat Cottage Cheese
Cal: 180 F: 4g C: 8g P: 26g
Totals:
Cal: 2680 F: 53g (18%) C: 221g (32%) P: 346.5 (50%)
Usually my PWO meal is not that big, but I was feelin’ hungry and busted out the turkey 'cause that s*** is gooooooooood. Most of the time I hit around 2500cal with 50/30/20 (p/c/f) ratio.
Just last week I was at 145 lb. and only taking in around 1700-1800 cal/day with a similar macro breakdown (45/35/20) and all of a sudden I just decided to put on some more weight, hopefully lean muscle. I was eating well below maintenance in my previous diet and I could tell my metabolism slowed down dramatically when I was taking in those few calories because I was not losing weight anymore and was actually doing longer workout sessions in the gym. (I am not in the gym for 2.5 hrs, max). I did not want to jump my calories TOO much because I figured with a slow metabolism I would want to gradually start bulking.
If I want to do a slow/clean/lean muscle bulk, is this good for now? If so, how long should I be doing this bulk for before I up my calories anymore? My maintenance is calculated at around 2680 cal/day, but since I was only taking in 1800, since I am eating 2500 now am I going to gain any weight at all? I am looking in the mirror and looking a little softer (and feeling softer) around the midsection as well. I am drinking about 1.5-2 gal of water per day. How much of this “softness” could be water?
If there are any changes that need to be made to my diet for a good lean/slow bulk, please let me know. I want to get to about 160 with my bf% staying under 10…Thanks in advance guys.