any good samples of a diet for a 5'6 145-150lbs who wants to bulk?

[iliveforever]

I'm looking to bulk from 145-170(80). I have done it before but it was a dirty bulk and didnt go very well because I ended up with stretch marks around biceps. I'm looking to do a clean bulk for approx 3 months and hopefully acquire my target weight with the help of the boards.

P.S I know there is a how to bulk sticky just wondering if someone has had some good gains with a more specific regiment. Thanks!

[Dr Pepper]

I'd just go for the one at that top. Workout all your details. And that will get you what you want...

[iliveforever]

I'd just go for the one at that top. Workout all your details. And that will get you what you want...

yup Ill do some minor tweaking and will post back and maybe you guys can critique.

[Windex]

I'm looking to bulk from 145-170(80). I have done it before but it was a dirty bulk and didnt go very well because I ended up with stretch marks around biceps. I'm looking to do a clean bulk for approx 3 months and hopefully acquire my target weight with the help of the boards.

P.S I know there is a how to bulk sticky just wondering if someone has had some good gains with a more specific regiment. Thanks!

Mate some people here make diet's and are personal trainers for a living. We have no problem helping you improve upon a diet you propose and put time into making yourself, but nobody is gonna spoonfeed you. Everyone likes different foods, has different stats, and needs.

Read the stickies as Dr. Pepper mentioned and read these two threads as well:

http://forums.steroid.com/showthread...ead&highlight=

http://forums.steroid.com/showthread...et-Information


Here is something basic too:

A brief list of good food choices:

EAT THESE PROTEIN SOURCES

- Extra lean turkey
- Extra Lean Ground Beef
- Boneless skinless chicken
- Lean cuts of steak
- 1-2 Scoops of Whey Postworkout
- Casein Powder / Cottage cheese before bed
- Eggs
- Fish
- Egg Whites

EAT THESE GOOD FAT SOURCES

- Fish Oil Pills
- Extra Virgin Olive Oil
- Flax Oil
- Flax Seed
- Nuts
- Peanut Butter

EAT THESE VEGETABLES

- Broccoli
- Cauliflower
- Green or Yellow Beans
- Spinach
- Asparagus

EAT THESE CARBS

- Yams
- Sweet Potato
- Brown Rice
- Quinoa
- Lentils
- Chickpeas

DRINK A LOT OF THIS:

- Water

USE THESE FOR FLAVOR:

- Salsa
- Mustard
- Cayenne Pepper
- Seasoning / Dry Rubs
- Lemon & Lime