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  1. #1
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    Best Diet For Lean Gains

    Hello,

    Just on here looking for some advice.

    Iím currently 96kg, around 16% body fat, 190cm tall.

    Iíd like to hit 110kg.

    Iím trying to achieve a lean bulk (if itís even possible).

    Iíve been rolling with the ketogenic diet ripping, have been in ketosis for around 6 weeks now. Iíve calculated my macros based on BMR and TDEE with a 15% surplus. Calories are coming out at 3400.

    Now, do I stick with my ketogenic diet, 5C/25P/70F or do I switch and get carbs in. Just wondering what peopleís thoughts are on a lean bulk and what diet theyíve had success with.



    Kind Regards
    Genuine Tomato

  2. #2
    Elite dk8594's Avatar
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    I found that the benefits of the ketogenic diet were appetite suppression and loss of water weight, neither which are beneficial to muscle gains so I guess my question would be why you are considering sticking to it? You can get fat in ketosis just like you can on carb based diet. The proportion of fat to muscle gains will depend largely on how glutenous you get.

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    snake (09-13-2018)

  4. #3
    Elite snake's Avatar
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    Protein 25% carbs 45% fats 25%. 5% could go in the carbs or proteins but not into the fats. I can't account for every single item every day of the week so a 5% fluctuation is as tight as I can get it.
    Hard work beats talent when talent doesnít work hard.

  5. #4
    Veteran MrRippedZilla's Avatar
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    Keto is terrible for a lean bulk because it sucks at doing the "bulk" part. Add some carbs in, at least 150g.
    Then focus on the size of your caloric surplus - bit of trial & error needed here. If your gaining more than 2-3lbs per month, it's probably fat. Easy way to minimize fat gain while not compromising muscle growth.
    If you can't win, be spectacular.

  6. #5
    Administrator PillarofBalance's Avatar
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    Triggering intensities
    "Overzealous dosing" -Jin

    Rest in Peace Robot Lord. First round of Natty Boh is on me when I make it up there with you brother.

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    Jin (09-13-2018)

  8. #6
    Super Moderator Spongy's Avatar
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    Quote Originally Posted by PillarofBalance View Post
    Triggering intensities
    Intensifies*
    In need of dieting help? Email me at [email protected]

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    DevilDoc87 (09-13-2018),Jin (09-13-2018),PillarofBalance (09-13-2018),ToolSteel (09-13-2018)

  10. #7
    Senior Member DevilDoc87's Avatar
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    Quote Originally Posted by PillarofBalance View Post
    Triggering intensities
    Lmao saw that one coming

    Quote Originally Posted by Spongy View Post
    Intensifies*
    pew pew pew
    /Doc

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