Skiman
Super Freak
Just thought that I would post about helping out a fellow Freak with constructing a diet plan, this is just an example and it's the main reason for my success in trying to build lean muscle mass and keep the fat gains off. Of course there's difference diets plans for different people but this is what aids me in the world of bodybuilding. So no dirty bulks here! 
Ski
What do you weigh right now?
There is one catch, unless u've never lifted a weight in your life, you either go up or down with the bulking and cutting. That miracle only works really well with a beginner and VERY minimal with someone that has all ready been trained.
So the question you have to ask yourself is do you wanna get leaner with the muscle you have now? Or would you like to bulk up to add more lean mass? Bulking can add some fat but it's minimal with the right foods, you not going to put on tons of fat in the wrong areas by bulking with the right foods. I think the last time I bulk seriously to gain more size I went up to 230lbs at 15% BF without a spare tire or man boobs of course the abs will go away but the stomach should remain flat.
Coolio, here ya go. I'm gonna try to eliminate all guess work and this is bare bones flat nothing dynamic and very static.
Here's a pretty good site that I keep bookmarked in order to find body calorie maintenance. You can find out where you are at by plugging in the numbers.
https://www.bodybuilding.com/fun/macronutcal.htm
Plugged yah in and the maintenance calorie intake is around 2826 calories that is to maintain what you have now. Like the quote stated above if you want to lose -500 that amount and to gain +500 on that amount.
Here's one to find you LBM mass and to see how much muscle you are working with, it does take BF% into account so make sure that you have correctly measured before assuming anything else.
https://www.bodybuilding.com/fun/lbm_calculator.htm
Here's the break down in macros that I would use for you, you are kind of in between the both of the marco calories and grams so I suggest to start somewhere in between.
2750 Calories Servings
Meals Carbs Protein Fat Calories Carbs Protein Fat
Meal 1 30 49 20 496 2 7 4
Meal 2 15 49 20 436 1 7 4
Meal 3 15 49 20 436 1 7 4
Meal 4 15 49 20 436 1 7 4
Meal 5 15 49 20 436 1 7 4
Meal 6 30 49 20 496 2 7 4
Total 120 294 120 2736
3000 Calories Servings
Meals Carbs Protein Fat Calories Carbs Protein Fat
Meal 1 30 49 20 496 2 7 4
Meal 2 30 49 20 496 2 7 4
Meal 3 30 49 20 496 2 7 4
Meal 4 30 49 20 496 2 7 4
Meal 5 30 49 20 496 2 7 4
Meal 6 30 49 20 496 2 7 4
Total 180 294 120 2976
3500 Calories Servings
As for foods, I will allow you add in come starchy carbs like rice, oatmeal, whole wheat pasta, potatoes in the every day meals mainly in the mornings and post workout so you have energy throughout the day and for recoverey afterwards, so that being said it's almost like Meal 1 and Meal 6 besides the refeed days.
2750 Cals
Meal 1 12 egg whites
1 whole egg
1.5 cup steamed Broccoli or green beans or 12 oz steamed asparagus
1 tbsp peanut butter or 18 almonds
6.5 oz PEELED ruby red grapefruit or 99g blueberries
49g protein, 30g carbohydrates, 20g fat
Meal 2 2.5 scoops Whey Protein
2 tbsp peanut butter
1.5 cup steamed Broccoli or green beans or 12 oz steamed asparagus
49g protein, 15g carbohydrates, 20g fat
Meal 3 7 oz grilled chicken breast or halibut/tilapia or Sirloin fillet or Tuna
(albacore packed/canned in water)
1.5 cup steamed Broccoli or green beans or 12 oz steamed asparagus2 tbsp
peanut butter or 18 almonds
49g protein, 15g carbohydrates, 20g fat
Meal 4 7 oz grilled chicken breast or halibut/tilapia or Sirloin fillet or Tuna
(albacore packed/canned in water)
1 1.5 cup steamed Broccoli or green beans or 12 oz steamed asparagus
8 tsp peanut butter or 18 almonds
49g protein, 15g carbohydrates, 20g fat
Meal 5 7 oz grilled chicken breast or halibut/tilapia or Sirloin fillet or Tuna
(albacore packed/canned in water)+ 5g GlutaForm
24 almonds
1.5 cup steamed Broccoli or green beans or 12 oz steamed asparagus
49g protein, 15g carbohydrates, 20g fat
Meal 6 2.5 scoops Whey Protein
1 cup steamed Broccoli or green beans or 8 oz steamed asparagus
4 oz avocado or 18 almonds
6.5 oz PEELED ruby red grapefruit or 99g blueberries
49g protein, 30g carbohydrates, 20g fat
REFEED, every 18th meal
Protein – 294g = 1176 Calories, Carbohydrates (not including Carbohydrate night) –
120g = 480 Calories, Fat – 120g = 1080 Calories
Total Calories – 2736 Calories NON-carbohydrate night
Total Calories – 3316 Calories – Carbohydrate nights
Every 18th meal is the Carb meal. It is the last meal and it replaces Meal 6. The
Carb Meal must be eaten in this order.
1.5 cups steamed green beans or 12 oz asparagus = 15g carbohydrates
¾ cup oatmeal (measured dry then add water and microwave) = 45g
carbohydrates
6.5 oz PEELED ruby red grapefruit or 99g blueberries = 15g
carbohydrates
¾ tbsp honey = 15g carbohydrates
4-6 packets splenda for sweetening
18 almonds = 15g fat
8 oz sweet potato = 60g carbohydrates
2 tbsp peanut butter or almond butter = 15g fat
4-6 packets splenda for sweetening
150g Carbohydrates = 600 Kcals, 30g Fat = 270 Kcals
3000
Meal 1 6 egg whites
1 whole egg
2 oz grilled chicken
1.33 cup steamed spinach
2 tbsp peanut butter or 18 almonds or 3 oz avocado
6.5 oz PEELED ruby red grapefruit or 99g blueberries
49g protein, 30g carbohydrates, 20g fat
Meal 2 2.5 scoops Whey Protein
2 cups steamed Broccoli or green beans or 16 oz steamed asparagus
4 oz avocado or 18 almonds
49g protein, 30g carbohydrates, 20g fat
Meal 3 6 oz grilled chicken breast or halibut/tilapia or Sirloin fillet or Tuna
(albacore packed/canned in water)
1.5 cup steamed Broccoli or green beans or 12 oz steamed asparagus
4 oz avocado or 24 almonds
49g protein, 30g carbohydrates, 20g fat
Meal 4 6 oz grilled chicken breast or halibut/tilapia or Sirloin fillet or Tuna
(albacore packed/canned in water)
1.5 cup steamed Broccoli or green beans or 12 oz steamed asparagus
4 oz avocado or 24 almonds
49g protein, 30g carbohydrates, 20g fat
Meal 5 6 oz grilled chicken breast or halibut/tilapia or Sirloin fillet or Tuna
(albacore packed/canned in water)+ 5g GlutaForm
24 almonds
1.5 cup steamed Broccoli or green beans or 12 oz steamed asparagus
49g protein, 30g carbohydrates, 20g fat
Meal 6 2.5 scoops Whey Protein
1 cup steamed Broccoli or green beans or 8 oz steamed asparagus
4 oz avocado or 18 almonds
6.5 oz PEELED ruby red grapefruit or 99g blueberries
49g protein, 30g carbohydrates, 15g fat
REFEED, every 18th meal
Protein – 294g = 1176 Calories, Carbohydrates (not including Carbohydrate night) –
180g = 720 Calories, Fat – 120g = 1180 Calories
Total Calories – 2976 Calories NON-carbohydrate night
Total Calories – 3470 Calories – Carbohydrate nights
Every 18th meal is the Carb meal. It is the last meal and it replaces Meal 6. The
Carb Meal must be eaten in this order.
1.5 cups steamed green beans or 12 oz asparagus = 15g carbohydrates
1 cup oatmeal (measured dry then add water and microwave) = 60g
carbohydrates
6.5 oz PEELED ruby red grapefruit or 99g blueberries = 15g
carbohydrates
¾ tbsp honey = 15g carbohydrates
4-6 packets splenda for sweetening
18 almonds = 15g fat
10 oz yam or sweet potato = 75g carbohydrates
2 tbsp peanut butter or almond butter = 15g fat
4-6 packets splenda for sweetening
180g Carbohydrates = 720 Kcals, 30g Fat = 270 Kcals
Ski
Ski
What do you weigh right now?
There is one catch, unless u've never lifted a weight in your life, you either go up or down with the bulking and cutting. That miracle only works really well with a beginner and VERY minimal with someone that has all ready been trained.
So the question you have to ask yourself is do you wanna get leaner with the muscle you have now? Or would you like to bulk up to add more lean mass? Bulking can add some fat but it's minimal with the right foods, you not going to put on tons of fat in the wrong areas by bulking with the right foods. I think the last time I bulk seriously to gain more size I went up to 230lbs at 15% BF without a spare tire or man boobs
of course the abs will go away but the stomach should remain flat.Coolio, here ya go. I'm gonna try to eliminate all guess work and this is bare bones flat nothing dynamic and very static.
Here's a pretty good site that I keep bookmarked in order to find body calorie maintenance. You can find out where you are at by plugging in the numbers.
https://www.bodybuilding.com/fun/macronutcal.htm
Plugged yah in and the maintenance calorie intake is around 2826 calories that is to maintain what you have now. Like the quote stated above if you want to lose -500 that amount and to gain +500 on that amount.
Here's one to find you LBM mass and to see how much muscle you are working with, it does take BF% into account so make sure that you have correctly measured before assuming anything else.
https://www.bodybuilding.com/fun/lbm_calculator.htm
Here's the break down in macros that I would use for you, you are kind of in between the both of the marco calories and grams so I suggest to start somewhere in between.
2750 Calories Servings
Meals Carbs Protein Fat Calories Carbs Protein Fat
Meal 1 30 49 20 496 2 7 4
Meal 2 15 49 20 436 1 7 4
Meal 3 15 49 20 436 1 7 4
Meal 4 15 49 20 436 1 7 4
Meal 5 15 49 20 436 1 7 4
Meal 6 30 49 20 496 2 7 4
Total 120 294 120 2736
3000 Calories Servings
Meals Carbs Protein Fat Calories Carbs Protein Fat
Meal 1 30 49 20 496 2 7 4
Meal 2 30 49 20 496 2 7 4
Meal 3 30 49 20 496 2 7 4
Meal 4 30 49 20 496 2 7 4
Meal 5 30 49 20 496 2 7 4
Meal 6 30 49 20 496 2 7 4
Total 180 294 120 2976
3500 Calories Servings
As for foods, I will allow you add in come starchy carbs like rice, oatmeal, whole wheat pasta, potatoes in the every day meals mainly in the mornings and post workout so you have energy throughout the day and for recoverey afterwards, so that being said it's almost like Meal 1 and Meal 6 besides the refeed days.
2750 Cals
Meal 1 12 egg whites
1 whole egg
1.5 cup steamed Broccoli or green beans or 12 oz steamed asparagus
1 tbsp peanut butter or 18 almonds
6.5 oz PEELED ruby red grapefruit or 99g blueberries
49g protein, 30g carbohydrates, 20g fat
Meal 2 2.5 scoops Whey Protein
2 tbsp peanut butter
1.5 cup steamed Broccoli or green beans or 12 oz steamed asparagus
49g protein, 15g carbohydrates, 20g fat
Meal 3 7 oz grilled chicken breast or halibut/tilapia or Sirloin fillet or Tuna
(albacore packed/canned in water)
1.5 cup steamed Broccoli or green beans or 12 oz steamed asparagus2 tbsp
peanut butter or 18 almonds
49g protein, 15g carbohydrates, 20g fat
Meal 4 7 oz grilled chicken breast or halibut/tilapia or Sirloin fillet or Tuna
(albacore packed/canned in water)
1 1.5 cup steamed Broccoli or green beans or 12 oz steamed asparagus
8 tsp peanut butter or 18 almonds
49g protein, 15g carbohydrates, 20g fat
Meal 5 7 oz grilled chicken breast or halibut/tilapia or Sirloin fillet or Tuna
(albacore packed/canned in water)+ 5g GlutaForm
24 almonds
1.5 cup steamed Broccoli or green beans or 12 oz steamed asparagus
49g protein, 15g carbohydrates, 20g fat
Meal 6 2.5 scoops Whey Protein
1 cup steamed Broccoli or green beans or 8 oz steamed asparagus
4 oz avocado or 18 almonds
6.5 oz PEELED ruby red grapefruit or 99g blueberries
49g protein, 30g carbohydrates, 20g fat
REFEED, every 18th meal
Protein – 294g = 1176 Calories, Carbohydrates (not including Carbohydrate night) –
120g = 480 Calories, Fat – 120g = 1080 Calories
Total Calories – 2736 Calories NON-carbohydrate night
Total Calories – 3316 Calories – Carbohydrate nights
Every 18th meal is the Carb meal. It is the last meal and it replaces Meal 6. The
Carb Meal must be eaten in this order.
1.5 cups steamed green beans or 12 oz asparagus = 15g carbohydrates
¾ cup oatmeal (measured dry then add water and microwave) = 45g
carbohydrates
6.5 oz PEELED ruby red grapefruit or 99g blueberries = 15g
carbohydrates
¾ tbsp honey = 15g carbohydrates
4-6 packets splenda for sweetening
18 almonds = 15g fat
8 oz sweet potato = 60g carbohydrates
2 tbsp peanut butter or almond butter = 15g fat
4-6 packets splenda for sweetening
150g Carbohydrates = 600 Kcals, 30g Fat = 270 Kcals
3000
Meal 1 6 egg whites
1 whole egg
2 oz grilled chicken
1.33 cup steamed spinach
2 tbsp peanut butter or 18 almonds or 3 oz avocado
6.5 oz PEELED ruby red grapefruit or 99g blueberries
49g protein, 30g carbohydrates, 20g fat
Meal 2 2.5 scoops Whey Protein
2 cups steamed Broccoli or green beans or 16 oz steamed asparagus
4 oz avocado or 18 almonds
49g protein, 30g carbohydrates, 20g fat
Meal 3 6 oz grilled chicken breast or halibut/tilapia or Sirloin fillet or Tuna
(albacore packed/canned in water)
1.5 cup steamed Broccoli or green beans or 12 oz steamed asparagus
4 oz avocado or 24 almonds
49g protein, 30g carbohydrates, 20g fat
Meal 4 6 oz grilled chicken breast or halibut/tilapia or Sirloin fillet or Tuna
(albacore packed/canned in water)
1.5 cup steamed Broccoli or green beans or 12 oz steamed asparagus
4 oz avocado or 24 almonds
49g protein, 30g carbohydrates, 20g fat
Meal 5 6 oz grilled chicken breast or halibut/tilapia or Sirloin fillet or Tuna
(albacore packed/canned in water)+ 5g GlutaForm
24 almonds
1.5 cup steamed Broccoli or green beans or 12 oz steamed asparagus
49g protein, 30g carbohydrates, 20g fat
Meal 6 2.5 scoops Whey Protein
1 cup steamed Broccoli or green beans or 8 oz steamed asparagus
4 oz avocado or 18 almonds
6.5 oz PEELED ruby red grapefruit or 99g blueberries
49g protein, 30g carbohydrates, 15g fat
REFEED, every 18th meal
Protein – 294g = 1176 Calories, Carbohydrates (not including Carbohydrate night) –
180g = 720 Calories, Fat – 120g = 1180 Calories
Total Calories – 2976 Calories NON-carbohydrate night
Total Calories – 3470 Calories – Carbohydrate nights
Every 18th meal is the Carb meal. It is the last meal and it replaces Meal 6. The
Carb Meal must be eaten in this order.
1.5 cups steamed green beans or 12 oz asparagus = 15g carbohydrates
1 cup oatmeal (measured dry then add water and microwave) = 60g
carbohydrates
6.5 oz PEELED ruby red grapefruit or 99g blueberries = 15g
carbohydrates
¾ tbsp honey = 15g carbohydrates
4-6 packets splenda for sweetening
18 almonds = 15g fat
10 oz yam or sweet potato = 75g carbohydrates
2 tbsp peanut butter or almond butter = 15g fat
4-6 packets splenda for sweetening
180g Carbohydrates = 720 Kcals, 30g Fat = 270 Kcals
Ski
