First Lean/Clean Bulk Ever!

**Liftnainez** · 06-16-2006, 03:19 PM

Sup bros.. Well I will give a brief intro and my stats.. Im 6'2 200 lbs.. Was up tp 215 but cut down a bit bc I was to bulky. Now I have always either bulked or cut, never really clean bulked.. I wanted to post a sample diet I have come up with and read from others. I will be on Anavar /tbol/proviron as well.. Carido will be done in the AM pre breakfast 3-4 times a week.. I am no diet guru or claim to be diet expert, and would appreciate any help I can recieve..

Meal 1 (10:30 am)
1 whole egg and 7 egg whites
2 pieces of whole wheat toast with butter spray (cant believe its not butter)
½ Grapefruit
1 scoop of whey in fat free milk with cup of oatmeal
Totals: Cals: 675
Fats: 15g
Carbs: 80g
Protein: 60g

Meal 2 (12:30 pm)
2 cans of tuna with some Flax
1 cup sweet potatoe
Totals Cals: 605
Fats: 17g
Carbs: 42g
Protein: 66g

Meal 3 (2:30pm)
2 Chicken breast with 1.5 cups of brown rice
Apple 30 min before workout
Totals: Cals: 820
Fats: 14g
Carbs: 85 g
Protein: 50g

WORKOUT (4:00pm- 5:15)

PWO/Meal 4 (5:30 pm)
Protein Shake with Dextrose
Totals: Cals: 530
Fats: 2g
Carbs: 75g
Protein: 55g

Meal 5 (7:30)
2 Chicken breast with vegetables and 1 cup of rice/ or sweet potatoe
Totals: Cals: 880
Fats: 14
Carbs: 65
Protein: 60

Meal 6 (9:00- 9:30 pm)
1 cup 2% cottage cheese
1 scoop whey
Totals: Cals: 330
Fats: 6g
Carbs: 12g
Protein: 55g

Total: Cals: 3800
Carbs: 350
Fat: 70
Protein: 365

Like I said, I am fairly new to the strict dieting scene and would very much like to get serious and on track. I am pretty lean but I def have and want to tone up and get much harder.. I know theres always room for improvement and I know that my vascularity/hardness will come from diet not the AAS.. If theres anything you guys see please critique me.. If I missed something or you see a better sub for a meal please let me know as I really want to take things to the next level.. thanks very much bros..

**CoreyTampa09** · 06-16-2006, 03:34 PM

Im not expert but ur macros look pretty much close to maintence if not below. Possibly by adding in some steak or a lean beef as a meal 7 sometime in the day would help get you an extra 400 - 500 calories

**Kärnfysikern** · 06-16-2006, 04:14 PM

what you have in each meal looks fine to me,
but I cant realy tell anything if the ammounts are right without knowing the macros(carb, protein and fat content) of the meals.

Check some kcal guide online or www.fitday.com to get the macros

**1buffsob** · 06-16-2006, 04:51 PM

The format looks decent. But like Johan said, we're gonna need macros for each meal to really critique anything. But you're basically gonna have to go trial and error with your total kcals. Too much fat, back off a bit. Gains too slow, add some more. Wow, did that ryhme?

LOL

1buffsob

**novastepp** · 06-16-2006, 05:41 PM

Originally Posted by 1buffsob

The format looks decent. But like Johan said, we're gonna need macros for each meal to really critique anything. But you're basically gonna have to go trial and error with your total kcals. Too much fat, back off a bit. Gains too slow, add some more. Wow, did that ryhme?

LOL

1buffsob

haha i believe so. Liftnainez, looks good, again post macros and LBM if you can guess it. good luck.

**Liftnainez** · 06-16-2006, 05:49 PM

thanks to all.. I will get all the macros in a little and then post.. once again thanks very much fellas..

**Liftnainez** · 06-16-2006, 06:06 PM

Also when can/should I add salmon, or lean beef. what meal would be best for this? Meal 5?

**novastepp** · 06-16-2006, 06:17 PM

i wouldn't eat fatty fish or beef with carbs. if you're going to bed after say 11, then i would have that for meal 6 and move the cottage cheese to your last meal. i take 200mg of ALA an hour before my last meal and eat my cottage cheese with natty peanut butter

**Liftnainez** · 06-16-2006, 06:27 PM

Originally Posted by novastepp

i wouldn't eat fatty fish or beef with carbs. if you're going to bed after say 11, then i would have that for meal 6 and move the cottage cheese to your last meal. i take 200mg of ALA an hour before my last meal and eat my cottage cheese with natty peanut butter

thanks alot brotha.. Im updating all the macros and will post within the next hour or so..

**Liftnainez** · 06-16-2006, 07:40 PM

UPDATED with macros for each meal.. may be off by a bit ( 2 pieces of chicken breat grilled) let me know what you guys think? Which meals should I eliminate? What should I add? Lean beef/steak and Salmon will also be added as a meal.. maybe for meal 5 w/o the rice.. also about sweet potatoes-they could be a substitute instaed of the rice in the meals, correct?
Thanks alot bros

**Liftnainez** · 06-17-2006, 12:34 AM

anybody?

**yom** · 06-17-2006, 12:59 AM

man for 200 lbs i think you should be eating more carbs than that . thats a diet youd use to lose weight. looks like theirs only 400g carbs there tops.

**Liftnainez** · 06-17-2006, 01:14 AM

Originally Posted by yom

man for 200 lbs i think you should be eating more carbs than that . thats a diet youd use to lose weight. looks like theirs only 400g carbs there tops.

Only 330 carbs... you think I should up it.. how about adding some sweet potatoes in some meals.. where do you recommend?

**Liftnainez** · 06-17-2006, 01:16 AM

How about a cup of sweet potatoe in meal 2?

**Liftnainez** · 06-17-2006, 01:32 AM

bump 4 myself

**Kärnfysikern** · 06-17-2006, 02:33 AM

looks good to me. You mix fat and carbs a few times but the carbs are always low GI and the fat is pretty limited so I dont think its a issue while clean bulking.

To me the total macros for the day look good. Run it a few weeks and keep check on what happens to your body

**Liftnainez** · 06-17-2006, 10:06 AM

Originally Posted by johan

looks good to me. You mix fat and carbs a few times but the carbs are always low GI and the fat is pretty limited so I dont think its a issue while clean bulking.

To me the total macros for the day look good. Run it a few weeks and keep check on what happens to your body

thanks alot johan.. Yea I will listen to my body for the first few weeks and see how I react.. Would it be more beneficial to take out the carbs with the fat and vice versa or can I get away with what I have? I will also throw in lean beef, steak, and salmon for some meals... thanks once again!

**Liftnainez** · 06-17-2006, 10:46 AM

anybody have any comments?

**SwoleCat** · 06-17-2006, 10:51 AM

My only comment would be to use the advice you got here, do it for 4-6 weeks to give it a chance to work, then re-evaluate. Spending too much time gathering information in bits/pieces here and there only adds to confusion, but more importantly wastes time you could be putting your initial plan in motion.

~SC~

**Liftnainez** · 06-17-2006, 12:36 PM

Originally Posted by SwoleCat

My only comment would be to use the advice you got here, do it for 4-6 weeks to give it a chance to work, then re-evaluate. Spending too much time gathering information in bits/pieces here and there only adds to confusion, but more importantly wastes time you could be putting your initial plan in motion.

~SC~

Yea it is betting a big confusing.. Guess I will take everybody's advice, try it for 4-6 weeks and then see where I stand and what I need to chance.. thanks alot swole and to everybody who helped me..

**SwoleCat** · 06-17-2006, 02:39 PM

Just go for it man, you can always adjust and make changes later, but if you don't start and get going, you'll never know what to change.

~SC~

**Liftnainez** · 06-17-2006, 02:53 PM

Originally Posted by SwoleCat

Just go for it man, you can always adjust and make changes later, but if you don't start and get going, you'll never know what to change.

~SC~

this is true.. will be getting started VERY shortly! thanks bro!

**SwoleCat** · 06-17-2006, 05:41 PM

Great, good luck to you and not only train hard, train intelligently!

~SC~

**Liftnainez** · 06-17-2006, 06:31 PM

Originally Posted by SwoleCat

Great, good luck to you and not only train hard, train intelligently!

~SC~

will do brotha..
btw i like the "haters leave now" flash symbol- good stuff!!

**SwoleCat** · 06-17-2006, 06:49 PM

Yeah, always good to have a warning sign for them.

~SC~

**Liftnainez** · 06-17-2006, 07:06 PM

lol yea thats for sure.. I rem this one you had- "success breeds haters, haters breed success"

**SwoleCat** · 06-17-2006, 08:11 PM

Originally Posted by Liftnainez

lol yea thats for sure.. I rem this one you had- "success breeds haters, haters breed success"

Yes, that one I actually created!

~SC~

**Liftnainez** · 06-17-2006, 08:28 PM

yea i like it alot

**SwoleCat** · 06-17-2006, 10:13 PM

Grassy-ass!

~SC~

**Liftnainez** · 06-19-2006, 09:26 PM

First day guys and diet was followed as planned (also threw in some turkey) I worked out a little early today, but everything seemed to go well.. feeling good about things..

**rar1015** · 06-19-2006, 09:36 PM

Good luck man.........i hope everything goes good for ya.

**G-Force** · 06-20-2006, 07:07 AM

are you really gettin 81g protein in your first meal?

if so this is too much -
you wont synthesise that amount of protein and about half of it will be
p!ssed away or maybe even stored as fat

otherwise i'd say it looks good
350g carbs seems fine for a lean bulk imo

**Liftnainez** · 06-20-2006, 08:46 AM

Originally Posted by G-Force

are you really gettin 81g protein in your first meal?

if so this is too much -
you wont synthesise that amount of protein and about half of it will be
p!ssed away or maybe even stored as fat

otherwise i'd say it looks good
350g carbs seems fine for a lean bulk imo

Thanks for the response G.. I was thinking the same thing.. Should I drop out the 1 scoop of whey and just have oatmeal? Any suggestions? Thanks bro

**G-Force** · 06-20-2006, 08:50 AM

yeah drop the whey - or have half a scoop of whey and drop a couple of egg whites

**Liftnainez** · 06-20-2006, 09:22 AM

Originally Posted by G-Force

yeah drop the whey - or have half a scoop of whey and drop a couple of egg whites

will do!! I will drop the whey.. thanks alot gforce! btw looking jacked bro

**Superballer** · 06-21-2006, 01:14 AM

Originally Posted by SwoleCat

My only comment would be to use the advice you got here, do it for 4-6 weeks to give it a chance to work, then re-evaluate. Spending too much time gathering information in bits/pieces here and there only adds to confusion, but more importantly wastes time you could be putting your initial plan in motion.

~SC~

This is by far the best piece of advice I wish I would have appreciated earlier.

I had a plan and stuck to it, however, I forgot the "re-evaluate" part. I was getting fatter, but didn't lower cals at all, simply cause I was gaining lbs... but lots of fat along with LBM.

Use measurements, accurate scale weight, and strength gain in your evaluation, and write everything down.

Diet looks good, best of luck.

**Liftnainez** · 06-21-2006, 01:52 AM

Originally Posted by rar1015

Good luck man.........i hope everything goes good for ya.

thanks bro

**Liftnainez** · 06-21-2006, 01:53 AM

Originally Posted by Superballer

This is by far the best piece of advice I wish I would have appreciated earlier.

I had a plan and stuck to it, however, I forgot the "re-evaluate" part. I was getting fatter, but didn't lower cals at all, simply cause I was gaining lbs... but lots of fat along with LBM.

Use measurements, accurate scale weight, and strength gain in your evaluation, and write everything down.

Diet looks good, best of luck.

Yea im recording everything.. thanks bro.. will keep updated

**Venum** · 06-21-2006, 07:34 AM

Originally Posted by CoreyTampa09

Im not expert but ur macros look pretty much close to maintence if not below. Possibly by adding in some steak or a lean beef as a meal 7 sometime in the day would help get you an extra 400 - 500 calories

not everyone has time to just throw a steak on the bbq!