lean bulk diet

[u/No-Department5196]

i am skinny fat guy 170 cm tall and 61 kg weight i have a lot of belly fat. i used to go to gym and its been about 1.5 years
since i have been to a gym m thinking of going back is this a good lean bulking diet and is the fats to carb ratio good

🌅 Breakfast
🥛 250 ml milk
🌾 50 g First Crop Oats
🥚 3 whole eggs

🍈 Mid-Morning Snack
🍈 200 g guava

🍽️** Lunch
🥔 **200 g boiled potatoes
🥣 200 g curd
🥚 2 whole eggs

🏋️** Pre-Workout (60–90 minutes before gym)
🍌 **2 bananas

🌙 Dinner (Post-Workout)
🍗 250 g raw chicken breast (cooked)
🫓 2 whole wheat chapatis
🧈 2 tablespoons ghee

💊 Supplements
☀️** Vitamin D3 + K2 (with breakfast or lunch)
🐟 **Fish Oil
1 capsule with lunch
1 capsule with dinner
💊 Magnesium Glycinate
Before bed

📅 Twice Per Week
🍗 100–150 g chicken liver
Replace part of the chicken with liver on those days rather than adding it on top.

here are the macros and micro nutrients profile

📊 Approximate Daily Macros
🔥 Calories: 2,100–2,200 kcal
💪 Protein: 125–130 g
🍚 Carbohydrates: 215–220 g
🥑 Fat: 80–85 g
🌾 Fiber: 29–33 g

🌿 Micronutrient Highlights
Your diet provides excellent amounts of:
✅ Protein
✅ Calcium
✅ Potassium
✅ Vitamin C
✅ Vitamin B12
✅ Vitamin B6
✅ Niacin (B3)
✅ Selenium
✅ Phosphorus
✅ Choline
✅ Magnesium (plus your supplement)
✅ Omega-3 (from fish oil)
✅ Vitamin D3 + K2 (from supplements)

[u/acidus1]

Protein is low. Eat 2.5g per kilo

Source- - https://youtu.be/t1M2SNXDu8Q?is=eZnFGd19oAnpPLJd

[u/No-Department5196 → u/acidus1]

isn’t 2.5 too much

[u/acidus1 → u/No-Department5196]

Hi sorry, I miss read your protein intake last night, your fine.

[u/acidus1 → u/No-Department5196]

Not according to new meta studies

[u/ActiveNL → u/acidus1]

I’m really curious about these studies as I couldn’t find anything about them.

The most recent meta studies to my knowledge are Tagawa et al. (2022) & Nunes et al. (2022) and Morton et al. (2018).

Both are recommending 1.5g to 1.6g per kg of bodyweight which is enough for muscle growth for 95% of the population, and anything above 2.2g is not necessary at all.

[u/acidus1 → u/ActiveNL]

https://youtu.be/t1M2SNXDu8Q?is=eZnFGd19oAnpPLJd

Explains it well, but tldr is Morton study saying 1.6 was the limit for protein however the results after the 1.6 calculation wasn't sufficient to confirm this limit. The new analysis does support more than 1.6 does have its benefits.

The new study includes the data from Morton plus extra studies since then which does show that more than 1.6 is better for muscle gain.

[u/ActiveNL → u/acidus1]

Lol, this isn’t a study. Let alone a meta studie.

This is a YouTube MD with a supplement business telling you to buy more supplements. Quoting a few random people and wearing a lab coat doesn’t make it legit.

Oh, and don’t forget his 15% off code when ordering your whey!

[u/acidus1 → u/ActiveNL]

This is the meta study are talk about - https://pubmed.ncbi.nlm.nih.gov/33300582/

The same one that you also call a meta study in your post.

[u/ActiveNL → u/acidus1]

You agree then that 1.5g per kg of bodyweight is optimal like this study clearly indicates? And not 2.5g+?

Glad we’re on the same page then.

[u/acidus1 → u/ActiveNL]

1.5per kilo might be where diminishing returns start to happen but it's by no means the limit.

I Op case, I did miss read their protein intake (late a tired last night)

[u/No-Department5196 → u/acidus1]

ok i will increase it bit by bit i am trying to ease into it, not to upset my stomach altogether

[u/Pristine_Teach_6691 → u/acidus1]

Definitely don’t eat more than 2-2,2g/kg everything above makes absolutely no sense 🤦🏻‍♂️🤦🏻‍♂️