I just finished my second bodybuilding show, want to gain some lean mass over the next year, so that I can come out bigger and leaner for next year. I was hoping to get some critiques on my lean mas diet. I am 6' 180 pounds.

Meal 1: 1/4 cup oatmeal, 1 scoop protein, 99g blueberries, 20g peanutbutter, 6oz. greek non-fat yogurt.

Meal 2: Post-workout: 1 scoop MP, 1 scoop waxy maize, 90 minutes later 1 scoop UMP, 20g peanutbutter, 1 cup spinach

Meal 3: 6oz. lean meat, 1/2 avocado, spinach salad with balsamic vinegar

Meal 4: 6oz. lean meat, 1/2 avocado, spinach salad with balsamic vinegar

Meal 5: 5oz. lean meat, 1/2 avocado, vegetables

Meal 6: 2 scoops UMP, 20g peanut butter, 1 cup spinach.

On non-workout days I omit the waxy maize and 1 scoop MP, and instead have 1 scoop protein with 20g peanutbutter and spinach.

I really don't feel that this is sufficient for a lean bulk, particularly the low carb content. Waxy maize has no nutritional value whatsoever, so I would definitely drop that.

would you reccomend adding some more carbs into my 3rd, and then the last 3 being just protein and vegetables? for carbs I would think about adding sweet potato, brown rice, oatmeal.

Nutrient timing (specifically carbs) wouldn't be important. Except for around the training window. I would have specific daily Pro/Carb/Fat numbers based on your stats. For carbs, alone, I'd recommend around 300 grams per day.

Aram,
I appreciate your help.
I am hesitant to do the standard tons of carbs and food because I tend to gain fat very easily, and would like to maintain some leaness. I agree with your comments regarding increasing carbs, and think I might try the scivation lean mass diet, as it seems to focus on what I am looking at (gain muscle without a lot of fat), it has 2 different diet plans, 1 for workout days an 1 for non-workout days and offers a variety of food choices, the macronutrient breakdown per meal is:

workout days:
1: 60g carbs, 35g protein, 10g fat, 470 calories
2:45g carbs, 28g protein, 15g fat, 427 calories
3: 40g carbs, 35g protein, 15g fat, 435 calories
4:40g carbs, 28g protein, 15g fat, 407 calories
5: 30g carbs, 35g protein, 15g fat, 395 calories
6:10g carbs, 28g protein, 15g fat, 287 calories

non-workout days:
1:60g carbs, 28g protein, 15g fat, 487 calories
2: 30g carbs, 28g protein, 10g fat, 322 calories
3: 35g carbs, 28g protein, 10g fat, 342 calories
4: 20g carbs, 35g protein, 10g fat, 310 calories
5: 15g carbs, 28g protein, 10g fat, 262 calories
6: 5g carbs, 21g protein, 10g fat, 194 calories

I realize that I will have to tweak the amounts, but does this seem like a sensible starting place?

Sorry, not a fan of Scivation. Your calories are way too low for a lean bulk. I would recommend something completely different and more efficient.

Aram,
do you have any links to other resources or lean bulking diets that I would be able to use? Ive been looking on the beverly site but most of them look like contest prep diets.

Based on your weight, I would do 270g Protein, 360-540g Carb, and 90-120g Fat per day divided into 6 meals. ( 45g Protein, 60-90g Carb, 15-20g Fat per meal). Use whole food sources (no waxy maize junk!) such as chicken, lean beef, fish, eggs and egg whites, rice, white and sweet potatoes, oats, Ezekial bread, quality oils, nuts and nut butters. Use MP and UMP with oats pre and post training. Don't worry about the fast/slow carb debate---way overrated. Don't be afraid to eat or you will never grow!!!! If you are 6' and 180lbs. you are obviously ectomorphic and need every quality calorie you can get. Remember "Eat to Grow"!!!!

Alec,
try this link that is at the top of this forum section:
http://beverlynutrition.com/ev...96051983/m/978101912
There are several lean muscle gain diets that are listed there. And as you can see from the testimonials that accompany them, they're effective. Following something that you already know works removes a lot of guesswork.

Here's another great resource:
http://www.bevnut.com/faq/
Click on the Beverly Nutrition programs and go to the Gain Maximum Strength and Muscle Size section.

Steven
BI

Could someone help me out? I'm a 2x Figure competitor in my off season, in need of adding muscle. But,I'm finding it hard to allow myself to eat anymore than my contest prep diet allows. i understand that this is common for females. i am 52 years, 5 foot tall and weigh 106 lb. and am at 7.87 % bodyfat.

Hi Sam. I recommend that you start with a diet like the Lean Gain plan at http://www.beverlyinternationa...ampleplanfemale.html. If after 4-6 weeks you aren't gaining as much as you'd like, either increase the portion sizes on this plan or you could try the Gain Max Strength and Size plan at http://www.beverlyinternationa...amplegainfemale.html.

The first plan will help you increase your calories (above a pre contest plan) so you can build muscle, but without much (if any) fat gain. It's a great off season program. This is where I recommend you start. The second plan is higer calorie with an all out muscle gain focus - for a hard gaining female who can handle a lot of calories.

Good luck with your program!

Rachel Wade
Team Beverly

This message has been edited. Last edited by: Rachel,

thank you so much for your help! This is just what I'm looking for.