clean bulk

[cope8870]

When you are doing a clean bulk i was wondering how many calories over maintenance do you normally eat. I fairly new too working out. The last time I tried to bulk I think I was eating to much and my muscles wasnt the only thing that got big my stomach started to grow too. So I been cutting for the past few months now my body fat is where i want it to be now I'm wanting to bulk.

[D7M]

imo, anyone serious about bodybuilding should do nothing but a clean bulk.

500 over maintenance is a good starting point. see how your body reacts.

keep up some light cardio during your bulk.

[cope8870]

I was thinking 500 was a good starting point. Light cardio wont be a problem I have four large dogs so they all need walks every day. Thanks for you input.

[sully15]

Start there and check your weight at least once a week to make sure your not gaining to quickly.. over a pound a week is probably more fat than muscle

[jamyjamjr]

post up a detailed proposted diet

[xnotoriousx]

I used to do 500, which works, but at a very slow rate... I bumped up to about 700 to make it 1lb a week so 700 is my number. Just all depends on your body type really

[Polska]

+1. Some people gain from less over maintenance than others. Weight gain is never as linear as weight loss so it's harder to estimate. I'd start with 500 and monitor your progress weekly. It's an individualistic thing

[cope8870]

I'm still working on the diet layout. Ill post the diet on monday. I should be done then. Thanks for the help.

[jamyjamjr]

we'll be waiting..

[cope8870]

Here is my diet. It probably has many flaws please help me correct my mistakes. I want to do this bulk correct.

1. 1 ½ cup of special k w/protein 280 cal 20p 28c 6f
5 egg whites 85cal 20p 0c 0f
2 slices of bread 180cal 5p 28c 2f
545cal 45pro 56 carb 8 fat

2. 1 cup of smart gainer 328 cal 25.5 p 44 c 5.5 f
2 cup of skim milk 180 cal 16 p 26 c 0 f
512 cal 41.5 p 70 c 5.5 f

3.turkey breast ww meal cal 320 p 20 carb 49 f 4.5
4 oz chicken breast 184 cal 36 p 0 c 4 f
504 cal 56 p 49 c 8.5 f

4. 1 cup whey cal 130 24p 4c 1.5f
8oz 93/7 hamburger 320 cal 44 pro 0 carb 16 fat
450cal 66pro 0carb 17.5fat

5.1 can tuna 180 cal 20 p 4 carb 9fat
3oz 80/20 hamburger 230 cal 22 p 0 c 16 f
418 cal 44 p 4 c 21 fat

6.2tbs natural peanut butter 180 cal 7 p 6 c 16 fat
1 cup whey 130 cal 24 p 4 c 1.5 f
1 cup skim milk 90 cal 8 p 13 c 0 f
4oz almonds 170 cal 6 p 5 carb 16 f
570 cal 45 p 28 c 33.5 f

2999 cal
297.5 pro
207 carb
94 fat

[cope8870]

Here is something i forgot to tell you too, I'm 5'11 and 165 pounds and I'm 27 years old body fat around 15%

[jamyjamjr]

bmr/tdee??

[cope8870]

bmr 1797 tdee 2471

[jamyjamjr]

Here is my diet. It probably has many flaws please help me correct my mistakes. I want to do this bulk correct.

1. 1 ½ cup of special k w/protein 280 cal 20p 28c 6f omit for complex carb like rolled oats
5 egg whites 85cal 20p 0c 0f
2 slices of bread 180cal 5p 28c 2f what kind of bread
545cal 45pro 56 carb 8 fat

2. 1 cup of smart gainer 328 cal 25.5 p 44 c 5.5 f wtf is this?? is this pwo??
2 cup of skim milk 180 cal 16 p 26 c 0 f milk = simple sugars = insulin spike.. omit
512 cal 41.5 p 70 c 5.5 f

3.turkey breast ww meal cal 320 p 20 carb 49 f 4.5
4 oz chicken breast 184 cal 36 p 0 c 4 f
504 cal 56 p 49 c 8.5 f

4. 1 cup whey cal 130 24p 4c 1.5f
8oz 93/7 hamburger 320 cal 44 pro 0 carb 16 fat
450cal 66pro 0carb 17.5fat

5.1 can tuna 180 cal 20 p 4 carb 9fat
3oz 80/20 hamburger 230 cal 22 p 0 c 16 f
418 cal 44 p 4 c 21 fat

6.2tbs natural peanut butter 180 cal 7 p 6 c 16 fat
1 cup whey 130 cal 24 p 4 c 1.5 f
1 cup skim milk 90 cal 8 p 13 c 0 f again with the skim milk
4oz almonds 170 cal 6 p 5 carb 16 f
570 cal 45 p 28 c 33.5 f

2999 cal
297.5 pro
207 carb
94 fat

a coupla changes there

[jamyjamjr]

where in all this are you workout out??

[cope8870]

Between the second and third meal. Yeah smart gainer is a shake. whole wheat bread

[D7M]

agreed with J3.

also, you have very little protein in meal 1 and 5.

Try to distribute it evenly.

and I'd just scrap meal 6. whey is the last thing you want before bed, and on top of that you're taking in waaay too much fat for your LBM at one sitting.

[cope8870]

for the last meal then would you suggest ff cottege cheese and some type of lean meat, chicken steak tuna,

[Twist]

I would do lean red meat for a night meal if it is a bulk. also some broccoli

[jamyjamjr]

always eat lean beef before bed... either that or a casien shake

[cope8870]

Thanks for the help.