T Nation

Lean Gain Diet


Height: 5'5 Weight: 170 lbs BF: 9%

Meal 1: 2 whole eggs, 8 egg whites, 1 cup oats

Meal 2: 50g protein powder (UMP by Beverly), 2.5 tablespoons heavy cream, 1 cup blueberries

Meal 3: 12 oz lean beef, 1 cup green veggies, 1/2 teaspoon butter

Meal 4: Same as meal 2

Meal 5: 12 oz lean beef, 10 oz sweet potato, 1 cup green veggies, 1/2 teaspoon butter

Meal 6: 2 whole eggs, 6 egg whites, 1 cup 1% cottage cheese

Training 4 days a week. 1 hour low intensity cardio daily.

Suggestions for improvement would be much appreciated.


Honest question; how do you expect us to improve this outside of random guesses?

You just threw a bunch of food at us and told us to get to work, without giving us any idea as to how this has been working in the past, your goals, and your exercise routine.

That's akin to telling a construction worker to 'build', giving him a tool and some bricks, and then running off into the distance.


My goal is to compete on October 29th at the Granite State Open.

I intend to switch from this diet to a fat loss diet on June 16th to get 16 weeks of competition dieting.

This diet worked okay for me last off-season, but I did not see as much muscle growth as I had desired. I am trying to maximize hypertrophy until I have to cut calories for the competition.

30 min AM cardio
Deadlifts 4x12
Pull Ups 3x12
Rows 3x12
Triceps 3x12
Triceps 3x12
30 min PM cardio

30 Minutes Cardio AM
30 Minutes Cardio PM

30 minutes cardio AM
Flat Bench 4x12
Incline Bench DB 3x12
Weighted Dips 3x12
Bicep Exercise 3x12
Bicep Exercise 3x12
30 minutes cardio PM

30 min cardio AM
Back squats 4x12
Leg Press 3x12
Lunges 3x12
Leg Extension 3x12
Leg Curl 3x12
30 min cardio PM

30 min cardio AM
30 min cardio PM

30 min cardio AM
Military Press 4x12
Rear Delts 3x12
Side Raise 3x12
Front Raise 3x12
Shrugs 3x12
30 min cardio PM

30 min cardio AM
30 min cardio PM


So you're planning on gaining mass in a relatively short time frame on 170g of carbohydrate/day? Any reason for the relatively high fat intake? I did some quick adding in my head and came up with at least 115g. Fat isn't bad, but I think those calories could be better spent elsewhere.

If you were trying to gain as much as possible while minimizing fat gain, I would be rotating carbs/calories and definitely eating more than 170g of carbohydrates at least a couple of days per week. Just eating low carb in a surplus isn't going to get you what you're looking for.


op do the math along with your shopping list/daily menu give us a mac breakdown and start learning and reading all you can maybe buy a couple of books from someone like lyle McD or JB. people must realise until they take the time to learn and grasp the basics of diet nutrtion macs n cals they are just shootin themselves in the foot as far as making progress. like stronghold says when bulking carbs are your friend and a main player and fat is the helper of that friend but only a helper .


Well for one thing, stop lifting only in the 12 rep range. Vary it a bit (especially for the big lifts like deadlifts), do more lower rep stuff to build up your strength more; e.g. 4 sets of 6 reps, or 5 sets of 5 reps.

Lifting like you have been will only get you so far, up to a certain point, you need to really push the strength barrier.


Thanks for the great feed back thus far.

I tend to base my programs mostly off of Christian Thibaudeau's suggestions, but the more I creep the ANACONDA Protocol section, the more tempted I am to jump onto that ship.

Most of this comes from having placed so poorly at the first bodybuilding show that I competed at, which was last weekend, and wanting to redeem myself.

My goal of competing October 29th may be a little unrealistic, especially if I want to put on more lean muscle.


Before you start considering supplements to give you that edge, you need to get training/diet well grounded 1st. Otherwise it's like adding a nitrous oxide boost when your car doesn't even have fuel or you aren't even putting your foot down.

Good strength gains + adequate calories + adequate protein = good muscle growth

There is no "good" or "bad" diet when it comes to muscle growth, just eat enough. If your muscles aren't growing, it's not because you used eggs instead of beef - overall calories simply weren't high enough.

As for training, like I said, don't just do "pump sets", lower the rep range sometimes. If you did 3-8 reps per set on one week and added 10lbs to each lift (concentrated on strength gains more solely), that strength gain carries over to the higher rep range too (thus increasing hypertrophy).