Quote (carteblanche @ Jan 6 2012 09:33pm)
whats the difference between a lean bulk and standard bulk apart from the macros? i'm doing the 5x5 as a beginner. for a while i was going heavy on protein shakes with 40/40/20, but now i'm trying to add meat. i gain some fat so i'm looking to try the lean bulk whenever my rice cooker arrives
5'10, 190 lbs, BMR 2000
total day's food:
1 vpx zero impact bar
3 protein shakes (1.5 scoops per)
1/2 cup oats
3 cups brown rice + soy sauce / hot sauce
1.5 lbs chicken breast
steamed brocoli/peas
(note: there is no olive oil to preserve lean bulk macros)
assuming my math is right, that's 2500 Cal, 42g fat, 219g carbs, 302g protein, which is 50% protein 36% carbs 15% fat with some rounding.
is this preferred instead of standard bulk? the protein seems a bit high (190 * 1.5 = 285)
also, since you created another compiled list, can you add a beginner's guide to it? when i started i relied on these compilations but i felt certain things were missing/hiding. in particular:
1. beginners should start with 5x5 and not hypertrophy/cutting. for 1 year i think, but i'm not 100% sure
2. cycle between workout plans every 2-4 months (5x5/cut/5x5/cut/etc)
3. when using 5x5, do all the 5x5 before doing 5x8-12. (your arms guide is out of order which i didn't know until someone asked about it)
Hey there.
I would recommend changing your macros a bit.
Increase fat to 65g, decrease protein to 225g (you want to do 1.5 g per pound of LEAN body weight, not total body weight) - carbs can go up or down by around 25g depending on a workout day or not.
Remember, on workout days you need about 500 cals more than on non-workout days. 2,500 cals = workout days for you and 2,000 cals should be non-workout days.
Reduce carbs on non-workout days as well.
Lastly, in regard to creating a beginners guide, I will definitely do that and when I post it, I will let you know.