Critique my LBM Diet

[Mark Kerr]

This is essentially my LBM diet I eat (I ate this exact series of meals on Monday). Ask me any questions, and I will be glad to answer. The diet is as follows:

Meal 1: 16 Eggs, 4 Slices Whole Wheat Toast

Meal 2: 2 Servings Myoplex, 32oz Skim Milk

Meal 3: 14oz Chicken Breasts, 2 Cups Brown Rice

Meal 4: 2 Servings Myoplex, 32oz Skim Milk

Meal 5: 14oz Chicken Breasts, 2 Cups Brown Rice

Meal 6: 4 Scoops GlycerLEAN Protein Shake, Water

Total Calories: 3600 Cal.

Total Protein: 506g

Total Carbs: 362g

Total Fat: 130g

What I need help changing:

1. I want to eat the same amount of protein as carbs. I dont know if I am eating too much or too little fat. I want to eat between 3000-4000 calories.

2. Eat 6 or 7 times ED at most. I cant fit more meals in.

3. I eat as clean as possible. I can eat protein bars if necessary.

4. No more Myoplex. It is too expensive to drink on a daily basis.

Any help would be appreciated. Thanks.

Your friend,

Mark

P.S. I am 6' Tall and about 220lbs @ 10% BF. I lift weights 5x/week (Mon-Chest,Tues-Legs,Wed-Arms,Rest,Fri-Back,Sat-Shoulders,Rest). I sleep between 7-10 hrs per night. I am natural right now, except I take .25mg of Arimidex EOD for the increase in test and decrease estrogen. I believes this helps me gain muscle and keep lean more than not using Arimidex.

 

[shaboz]

If you need some cheap protein, here is the place I am gonna use...nutrabiotics...search it up on the internet... You can get a 50lbs bag of protein powder for $130 on ebay or on the website for $180... I need a shitload of protein too and to sink every last dime into mrp's will break me....

Lean mass is hard to do. I think a lot of it depends on the cardio work you do along with the carb intake.

 

[Bob Smith]

What are you trying to accomplish? I didnt see whether you were dieting or trying to add muscle. Maybe that was the LBM reference?

BTW, your math is wrong. If you ate that many grams of c/p/f, your calories come in at just under 4700, not 3600.

 

[Grizzly]

16 eggs? Whole eggs? Damn, you eat more than me! Looks like you're taking the "I want a rugged physique" deal seriously. You're up 3% and 20lbs. Not a bad job at all.

 

[billj]

dude i have enough problems getting 350-400 g's protein a day, so good job. Also somebody look in guiness and see if thats a world record for eggs lol!

 

[Mark Kerr]

OMG 4700! not 3600! I was wondering why I felt like I was fucking gorging myself every meal. I was starting to think people were bullshitting about what they ate because quite frankly I eat until I am sick just about every meal. I thought I would be putting on more fat at 4700 cals, but I feel like I just keep filling in more and more. Bob, I am basically bulking, but I eat so clean that I call it a LBM Diet. Thanks for noticing Grizzly, and I was hoping you would reply to post. I am making unbelievable progress with my increase in food. I used to be so fucking scared of eating too much (fear of getting too fat), but I really am not getting fat. I just keep getting thicker and thicker.

Anyways, I need some advice. I really cant eat this much food much longer. Would you guys recommend eating a little less clean in order to eat more calories and still eat a plausible amount of food. This 16 Egg Beaters is killing my stomach and my wallet. I was thinking about drinking protein milk shakes (powder, milk and ice cream) in place of my myoplex.

Also, Bob, I had always thought that protein and carbs were 4 calories per gram and fat was 9 calories per gram. Is that not true?

Any help would be appreciated.

Your friend,

Mark

 

[Grizzly]

Gald to hear that you've gotten over your fear. I'd bet you're bigger than ever right now. Good stuff!

I'd say to eat not so much less clean, just a little differently. Peanut butter is a great way to add calories. Milk works wonders, too. A half gallon or so isn't that hard to ingest and makes a good source of protein and calories.

If you want to a little less clean, and certainly more fun, I'd say to eat some ice cream every day. Easy and tasty calories.

When I'm "clean bulking" I still like to take in a chinese buffet every week or maybe take a trip to Hooters. The wings ain't the greatest for you, but they are mostly protein based, so you can kind of rationalize it.

Also, you'd get by for less using actual eggs. Whether you want the whole egg(obviously not) or just the whites, you can pick up 18 for about 1.50, depending upon the season. That's gotta be cheaper than egg beaters. More effort, but cheaper on the waller.

 

[Grizzly]

dude i have enough problems getting 350-400 g's protein a day, so good job. Also somebody look in guiness and see if thats a world record for eggs lol!

I hold the world record. For a good year and a half, I would drink 50 egg whites a day. Gross, for sure, but effective for protein intake.

 

[Bob Smith]

OMG 4700! not 3600!

Also, Bob, I had always thought that protein and carbs were 4 calories per gram and fat was 9 calories per gram. Is that not true?

Yes, it is true. So somewhere your math is wrong. Im guessing that you forgot to add in the fat calories.

506g (Pro) + 362g (Carb) = 868g x 4 cals/g = 3472

130g (Fat) x 9 cals/g = 1170

3472 + 1170 = 4642

 

[Pablo34]

Whoa

I hold the world record. For a good year and a half, I would drink 50 egg whites a day. Gross, for sure, but effective for protein intake.

Grizz!!!! You are an animal, man. The thought of drinking raw eggs makes me sick, let alone 50!! Did you ever get salmonilla, or just sick from the mass consumption of eggs? The most eggs I ever ate in a day was 24 whole eggs...YUCK!

 

[Grizzly]

No diseases. I've actually come to the conclusion that salmonela is a hoax. Either that or my immune system is the shit! The worst that happened is sometimes the ol' stool would be a little softer than prefered.

 

[Blind180]

Mark, how long have you been on this bulking cycle?

When I eat less clean I feel full longer than which i turn makes me eat fewer times per day and makes is harder to choke down the inbetween meals. When I eat clean even if it is alot of food I tend to get hungry every 2.5 to three hours.

Blind180

 

[shaboz]

Griz, that is possibly the most disgusting thing I have read yet. 50 eggs a day. Bro, I dont know how you did it. Who are you? Cool Hand Luke?

 

[BLuRyReFLeXioN]

i can't relate to the large amount of egg intake, but I once tried to drink a gallon of 2% milk in an hour with out puking. and i had to funnel/bong half a gallon of it. All this on a 50.00 bet. If i hadn't taken 16 shots of sky vodka prior to the milk i think i could have done it. But i finished the gallon, almost beat some kid up because he tried to change the bet after i finished the gallon because he obviously almost lost...and then from all the excitement at the last moment i puked ice cold milk all over. Don't worry I made sure i got his car when i ran outside since i lost. I could never drink a large quantity of milk again. relavence to this post is there is discussion of drinking 32oz, etc. and i don't even see how someone could drink that much milk. It is severly damaging to my stomach after an 8oz glass any more..maybe thats just me.

 

[Mark Kerr]

Blurry, that is the point of my post. I was (note "was", I have now cut back on my food intake a bit) literally eating until I felt sick every meal. Then, I would read posts where people say, "I eat 6000kcal a day, and I eat very clean," and I was dumbfounded. I was wondering how people could possibly eat that much. I have now since added 2 meals (I eat 8 times instead of 6) so that helps. I have cut back to about 3500kcal per day. Now eating is much more comfortable, and I limit myself to 3 shakes per day. Therefore, I eat 5 solid meals and 3 shakes.

Side Note: Did anyone read the post-Olympia press conference with Ronnie Coleman? Coleman said he ate completely clean to bulk up for the Olympia. He also said he was eating 600g of protein per day, and didnt drink too many shakes. I would like to see how much food Ronnie eats in a day with that intake. SHEESH!

Your friend,

Mark

 

[Grizzly]

12 cans of tuna and a gallon of milk. Piece of cake to get 600g.

I would honestly advise you to eat a couple PBJ sandwhiches each day. It's pretty clean and packs a buch of calories if you wash it down with 3cups of milk. If you use 2% or whole milk, you're looking at damn near 1000cals for a super tasty, quick and easy meal that shouldn't take up too much stomach room.

Maybe you're just a small stomached kind of guy, but I don't see how that what be all that hard to do 2 times a day. If you did that, it would take care of 2000 of your calories and you could easily eat another 2000 in other foods.

 

[BLuRyReFLeXioN]

mad props to ya bro. I am eating under 1800c a day now (im on a diet) but on my cheat day this past weekend i couldn't even eat 2 pieces of pizza in a sitting. I don't think i could go back to eating 3kish a day...now I feel sick eating small meals even. I don't know how i could eat as much as i used to. I gotta give it to body builders for eating as much as you guys do.

Speaking of Coleman i saw him on the cover of a mag the other day...hes a BIG motherfucker...and so lean at that weight.....i dunno how he does it either.

Good luck with your lbm diet bro.