Lean Bulk vs Cutting Diet

Gone are the days that I build muscle and accumulate a bunch of fat in the process. It’s only lean bulking from here on out for me. This way I can add muscle and stay conditioned enough for photoshoots, modeling, sponsor work, and remain 4 weeks out from any competition I choose to enter. It is a slower process, but healthier than fluctuating up and down so much. Below is my last week of my recent lean bulking cycle followed by my 2nd week of cutting. At this point I am 4 weeks out from my next natural physique competition going for my pro card. I hope this helps some of you. Note that I am currently 200lbs so adjust according to your own weight.

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Lean Bulk:
5:00am: 1 scoop whey

6:30am: 1 cup oatmeal w/raisins, walnuts, and cinnamon; 4 whole eggs & 3 egg whites; 1 banana
Supplements: multi-vitamin, Kaged Muscle Hydracharge, 1 scoop BCAA, 1 scoop Glutamine, 1 Pur-caf tab (organic caffeine).

10:00am: 30 mins before workout
Supplement: 1 scoop Kaged Muscle Pre-Kaged & 2 scoops Citrulline

10:30am: Workout start
1 scoop whey

11:00am: 30 mins into workout
1 scoop Kaged Muscle In-Kaged & 1 scoop Citrulline

12:00pm: post workout
1 scoop Kaged Muscle Re-Kaged whey

1:00pm: Lunch 1 hour after workout
8oz lean meat; 2 cups veggies; 1 sweet potato; Apple
Supplement: Kaged Muscle Hydracharge, 1 scoop BCAA, 1 scoop Glutamine, 1 Pur-caf tab (organic caffeine).

4:00pm: Snack
1 cup non-fat Greek yogurt with 1/4 cup crushed walnuts and honey drizzle; 2/3 cup brown rice or sweet potato

6:00pm: dinner
8oz lean meat (chicken, ground turkey, steak); 2 100% whole wheat tortillas; sprinkle of cheese; 1 cup veggies

9:30pm Snack
2 slices of 100% whole wheat bread toasted with peanut butter and honey; 1 scoop Kaged Muscle Kasein Protein
***Note: 3 cheat meals a week.

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Cutting:
5:00am: 1 scoop of whey

6:30am: 1/2 cup oatmeal w/raisins, walnuts, and cinnamon; 4 whole eggs & 3 egg whites
Supplements: multi-vitamin, Kaged Muscle Hydracharge, 1 scoop BCAA, 1 scoop Glutamine, 1 Pur-caf tab (organic caffeine).

10:00am: 30 mins before workout
Supplement: 1 scoop Kaged Muscle Pre-Kaged & 2 scoops Citrulline

10:30am: Workout start
1 scoop whey

11:00am: 30 mins into workout
1 scoop Kaged Muscle In-Kaged & 1 scoop Citrulline

12:00pm: post workout
1 scoop Kaged Muscle Re-Kaged whey

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1:00pm: Lunch 1 hour after workout
8oz lean meat; 2 cups+ veggies
Supplement: Kaged Muscle Hydracharge, 1 scoop BCAA, 1 scoop Glutamine, 1 Pur-caf tab (organic caffeine).

4:00pm: Snack

1 cup non-fat Greek yogurt with 1/4 cup crushed walnuts and honey drizzle

6:00pm: dinner
8oz lean meat (chicken, ground turkey, steak); 2 cups veggies
Supplement: Kaged Muscle Hydracharge

9:30pm Snack
2 whole eggs & 2 egg whites; 5oz lean protein (chicken) or 1 scoop Kaged Muscle Kasein protein
***Note: No more than 2 cheat meals a week. As I get closer to contest it drops to 1 than 0.

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Author: wittigworks

ISSA Certified Personal Trainer Kaged Muscle Athlete

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