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  1. #1
    hrodss7's Avatar
    hrodss7 is offline Junior Member
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    clean lean bulking diet!!

    hey.. i need get some advice on clean bulking diet..
    most ppl gave me suggestion and i came up with this below..

    8:00am- protein shake - make sure is hydrolyzed isolate in skim milk or water

    8:30am- 4 eggs, ceral, milk - make it 5 whites and one yolk, sugarless cereal, skim milk

    11:00am,- carrot, fruits - need some protein here, how bout 1cup cottage cheese (ff is necessary)?

    1:30pm- chicken breast, rice - make sure is brown rice (white is too high GI by a little), plus add a large salad here w/1T olive or flaxseed oil.

    4:00pm- can of tuna - add a large salad and some cottage cheese

    5:00pm- steak or chicken, rice, mushrooms - chicken is better (lower fat for this time of day), rice must be brown, add a small salad or steamed veggies or both.

    7:30pm- protein shake - This is your pre-workout shake, with 30g hydrolyzed whey isolate, 30g dextrose, 10g glutamine, 2g vitamin C, ECA

    9:00pm - Postworkout shake - 50g hydrolyzed whey isolate, 60g dextrose, 10g glutamine, 1g vitamin C

    9:30pm - 3oz chicken breast, white potato, 16oz water

    10:30pm - MRP of choice, 1T honey

    11:30pm (bedtime) - 4oz lean red meat, 1c cottage cheese, small salad, 16oz water, 10g glutamine

    3200cals
    400g protein
    288g carbs
    50g fat

    give me some suggestion!!

  2. #2
    fritz2435's Avatar
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    sticky, sticky, read the sticky!

  3. #3
    FlexEm13's Avatar
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    i dotn know much about diets but ur mixing carbs and fats too much for example at 1130 u have brown rice (carb) and the oil whether olive or flax they are both fat. sacrifice either the rice or the oil for the salad.

    also u dont need dextrose pre-workout and for post workout the dextrose should be 2:1 ratio so if u have 50 grams of whey make it 100 grams of dex.

    honestly i think u have too many meals u dont need to eat every half hour thats crazy eat every 2 1/2 hours and wat is ur obsession with cottage cheese??!?! haha stay away from fruits too...i dont know why and if someone could actually explain to me why people like us should stay away from fruits when cutting but normal housewives who want to lose weight go on a healthy diet and eat fruit all day and lose weight?!

  4. #4
    taiboxa's Avatar
    taiboxa is offline "Vanity Redefined" ~VET~
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    needs ALOT of work milk is def not ideal
    fruits and carrots both high GI wouldnt touch either if you want to be strict about it.
    wouldnt mix Oils and Carbs...
    lol that is one messed up diet ;(

  5. #5
    TEXAS's Avatar
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    what is your stats??

    what is your bf% now?


    I would say add some carbs >> carbs go up to about 3 g per lbs or so !!

    and 400 g of protine !!! need to know your stat ++

    the sticky on the top is a grate deal !!

    peace

  6. #6
    niXon)('s Avatar
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    Quote Originally Posted by TEXAS
    what is your stats??

  7. #7
    taiboxa's Avatar
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    i saw his pic he is kinda soft.. i would say he is a carb sensitive person thus i would say becareful on the types and amounts of carbs consumed as well as when you eat em.

  8. #8
    hrodss7's Avatar
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    6'1 185lb bodyfat 13%.. i never post any pics of me lol i dont know where you get my pics from lol

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