Natural Clean Bulking Diet...

[Dave321]

Once I get back in the gym, I want to start a clean bulking diet. I am going to run it natural and just want to know what adjustments I should make to incorporate it into natural bulking. Again, trying to make it as clean as possible... how's it look?

2900-3100 Cal intake on lifting days
2500-2700 on non lifting days

Pro/Carb
6egg whites = 21gPro, 0gCarb, 0gFat, might up to 8
20 gm of whey = 20gPro, 2gFat, 3gCarb,
½ cup oats = 27gCarb, 6gPro, 2.5gFat, might increase by ¼ cup
47gPro, 4.5gFat, 30gCarb, = 348Cal

Pro/Fat
1 cans (6.5oz Cans) of tuna = 41gPro, 1gFat, 0Carb, 195cal Rep w/ 5-7oz of any lean meat
2.5oz Celery = 1gCarb, .2gPro, .03gfat, 10cal or 1/2cup any veggie asparagus/greenbeans etc
1tbl flax = 14gFat, 0gCarb, 0gPro, 120cal
41gPro, 15.3gFat, 1gCcarb = 301cal

Pro/Fat
5oz of chicken(Baked or grilled, skinless) = 44gPro, 5.4gFat, 0Carb, 226cal
1cup Romaine lettuce = 1.3carbs, 8cal or add cucumbers and a hardboiled egg to salad
tbl of olive oil on salad = 13.5gFat, 0gCarb, 0gPro, 119cal (can replace w/ flax)
44gPro, 18.9gFat, 1.3carbs = 351 cal

Pro/Carb
40g of whey = 40gPro, 4gfat, 6gcarb, 196cal-i would add 6tbls of pasteurized eggwhites as well
½ cup oats (blended) mix w/ shake 27gCarb, 6gPro, 2.5gFat, 155cal
46gPro, 6.5gFat, 33gCarb = 374 cal

Pro/Fat
1 cans (6.5oz Cans) of tuna = 41gPro, 1gFat, 0Carb, 195cal or any meat i.e.Steak/prkchop/chkn
2.5oz Celery = 1gCarb, .2gPro, .03gfat, 10cal or 1/2cup any veggie asspargus/greenbeans etc
1tbl flax = 14gFat, 0gCarb, 0gPro, 120cal
41gPro, 15.3gFat, 1gCcarb = 341cal

Pro/Carb
Lean Meat i.e. 5oz Turkey breast = 43gPro, 0carb, 2gFat = 194cal
3/4cup brown rice cooked = 1gFat, 34gCarb, 4gPro = 162cal
.5cup asparagus = 0gFat, 2gPro, 4gCarb = 22cal
47gPro, 38gCarb, 3gFat = 378 cal



TRAINING ussually a hr and a half
PWO
(two big scoops)46gPro whey
(two big scoops)98gDextrose
(on non lift days replace PWO and PPWO w/ a pro/fat meals from above)

PPWO 1hr after shake
Lean Meat i.e. 5oz Turkey breast = 43gPro, 0carb, 2gFat = 194cal
1cup (cooked) brown rice = 2gFat, 2gPro, 45gCarb, 216cal
if this does not stop pwo hunger I will add 1/2cup fatfree cottage cheese
45gPro, 4gFat, 45gCarb = 410cal

CRITIQUE AWAY PLEASE.....

[SwoleCat]

Read the bulking sticky!!!!!!!!!!!!



Just kidding.........do this for 3-4 weeks, then evaluate your progress. You know what you're doing brutha. I notice you have 8 meals instead of the usual 6, I don't think I could eat so frequently!

~SC~

[dr.shred]

damn that looks more like cutting to me with that low of calories, but everyone is different.

[SwoleCat]

Yeah, but me and you Shred weigh more than he does I believe.

~SC~

[Dave321]

Yeah, but me and you Shred weigh more than he does I believe.

~SC~

lol.. the bulking sticky..... but yeah shread, I'm only around:

5'11
200lbs
8%bf

I think I have sufficient cals, and SC, you're right, 8 meal may be too much on my plate... let's see if I can twike this around to 6...

[Panzerfaust]

I think everything looks solid and i am anxoius to see if you can scarf all that down in one day as well.

I will begin my first ever "clean" bulk this winter....good luck and keep us posted.

[Dave321]

I think everything looks solid and i am anxoius to see if you can scarf all that down in one day as well.

I will begin my first ever "clean" bulk this winter....good luck and keep us posted.

thanks for the encouragement... God knows I'll need it with 8 meals a day... I will keep a progress report on this thread when it gets up and running... this way, you guys can give me shit when I slack off!!!

[dr.shred]

bro, i weigh 190. 8 meals a day would be a full time job definitely. My metabolism is very fast i usually cut around 3500 cal and have to pretty much eat every minute to gain some weight. Good luck with it bro.

[Dave321]

bro, i weigh 190. 8 meals a day would be a full time job definitely. My metabolism is very fast i usually cut around 3500 cal and have to pretty much eat every minute to gain some weight. Good luck with it bro.

thanks for the imput shred... do you think I should increase cal intake? my metabolism is relitively normal....

[BIG TEXAN]

I'd do like Swole said and run it for a bit and measure your progress from there and than make needed changes. Looks pretty solid and you know your body best.

[dr.shred]

I'd do like Swole said and run it for a bit and measure your progress from there and than make needed changes. Looks pretty solid and you know your body best.

i agree. Try it out and see if your gaining if, if your not then you know you need to increase the cals.

[Dave321]

I'm starting this diet in 2-3 weeks. By this time, I am hoping the irritable neck injury will be done with and I can finally get back in the gym. Over the past few days my muscle mass has slowely decreased and starting to feel a little soft... as much as many bb would get frustrated with this, I am excited to test my body out and evalute how reactive my muscle memory is... hopefully the bm will increase accordingly. For my own reference and for others, I am going to use this thread as a log to date progress. Not daily progress reports, but weekly. By the end of this program I hope to gain a solid 5lbs (trying to be reasonable), and maintain.
Current stats:
5'11
197lbs to date (203lbs after last cycle)
7-9%bf

Goal:
5'11 (I think I can achieve this)
205-208lbs
8-10%bf

are my goals reasonable.. I am using 205 as a figure b/c I can easily go from 197 to 200lbs.

[jixxxer]

This is going to be a good post, Keep us up to date, IM sure u can accomplish your goals. Im close to your stats but maybe a lil more b.f. Hopefully i can gain some useful info from this!