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07-29-2009, 09:46 AM #1Junior Member
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'Clean' Bulk Diet - How does it look?
I'm 28yrs, 5.11, 210lbs, 12%bf
Going to start to bulking cycle soon and looking to nail down my diet. I've always gone with more of a 'dirty' diet in an effort to pack on as much weight as possible. This time around I'd like to try a 'clean' diet and focus on gaining quality pounds.
Here's what I was planning:
Meal 1 (5:30AM) – 111 CALS
Protein Shake - 111/cals, 0.1g/fat, 0.5g/cabs, 27g/protein
WORKOUT (6:15AM-7:30AM)
Meal 2 (7:50AM) – 971 CALS
1tbs peanut butter – 101/cals, 8g/fat, 3.5g/carbs, 3.8g/protein
Weight Gainer Shake – 390/cals, 6g/fat, 63g/carbs, 19g/protein
1.5 Cup Oatmeal – 480/cals, 8g/fat, 80b/carbs, 12g/protein
10g glutamine + 1 tbs flax seed
Meal 3 (11:30AM) – 288 CALS
1 can tuna – 121/cals, 2.4g/fat, 0g/carbs, 27g/protein
1 potato – 167/cals, 3.9g fat, 31.2g/carbs, 2.7/protein
Meal 4 (2:00PM) – 849 CALS
1 chicken breast – 434/cals, 17.1g/fat, 0g/carbs, 65.6g protein
2 cup white rice – 382/cals, 0.8g/fat, 82g carbs, 7.2g/protein
1 tomato – 33/cals, 0.4g/fat, 7.qg/abs, 1.6g/protein
Meal 5 (4:30PM) – 177 CALS
1 apple – 72/cals, 0.2g/fat, 19.1g/carbs, 0.4g/protein
1 banana – 105/cals, 0.4g/fat, 27g/carbs, 1.3g/fat
Meal 6 (6:00PM) – 831 CALS
1 chicken breast – 434/cals, 17.1g/fat, 0g/carbs, 65.6g protein
2 cup white rice – 382/cals, 0.8g/fat, 82g carbs, 7.2g/protein
1 cup green beans – 15/cals, 0g/fat, 0g/carbs, 1g/protein
Meal 7 (8:30PM)- 60 CALS
2 cups green vegetables (usually broccoli) – 60/cals, 0g/fat, 10g/carbs, 4g/protein
Meal 8 (9:30) – 222 CALS
Protein Shake - 222/cals, 0.2g/fat, 1g/cabs, 54g/protein
10g glutamine
***supplement with multi vitamins, digestive enzmes and fish oils
I calculated my BMR @ 2062 + Harris Benedict = 3196 Cals a day to maintain. The diet I posted above will give me 3899/cals (73.1g/fat, 469.5g/carbs, 317.8g/protein).
What do you all think? Do I have everything in check here to put on a lot of quality pounds?Last edited by BiggD; 07-29-2009 at 10:12 AM.
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07-29-2009, 11:18 AM #2
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07-29-2009, 01:23 PM #3Junior Member
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I'll work in your suggestions, re-calculate macros and re-post.
In the meantime, anyone else have any opinions and/or suggestions?
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07-29-2009, 01:35 PM #4
Imola gave you some sound advice. Follow that and you will be off to a good start.
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07-29-2009, 03:32 PM #5Junior Member
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I took the advice, made some changes and here it is:
Meal 1 (5:30AM) – 529 CALS
Protein Shake - 111/cals, 0.1g/fat, 0.5g/cabs, 27g/protein
1 Cup Oatmeal – 317/cals, 5.3g/fat, 52.8/carbs, 7.9g/protein
1tbs peanut butter – 101/cals, 8g/fat, 3.5g/carbs, 3.8g/protein
WORKOUT (6:15AM-7:30AM)
Meal 2 (7:50AM) – 702 CALS
Protein Shake - 222/cals, 0.2g/fat, 1g/cabs, 54g/protein
1.5 Cup Oatmeal – 480/cals, 8g/fat, 80g/carbs, 12g/protein
10g glutamine + 1 tbs flax seed
Meal 3 (11:30AM) – 288 CALS
1 can tuna – 121/cals, 2.4g/fat, 0g/carbs, 27g/protein
1 potato – 167/cals, 3.9g fat, 31.2g/carbs, 2.7/protein
Meal 4 (2:00PM) – 658 CALS
1 chicken breast – 434/cals, 17.1g/fat, 0g/carbs, 65.6g/protein
1 cup brown rice – 191/cals, 0.4g/fat, 41g carbs, 3.6g/protein
1 tomato – 33/cals, 0.4g/fat, 7.qg/abs, 1.6g/protein
Meal 5 (4:30PM) – 553 CALS
Protein Shake - 222/cals, 0.2g/fat, 1g/cabs, 54g/protein
1 apple – 72/cals, 0.2g/fat, 19.1g/carbs, 0.4g/protein
1 banana – 105/cals, 0.4g/fat, 27g/carbs, 1.3g/fat
1 cup low fat yogurt – 154/cals, 3.8g/fat, 17.2g/carbs, 12.9g/protein
Meal 6 (7:00PM) – 831 CALS
1 chicken breast – 434/cals, 17.1g/fat, 0g/carbs, 65.6g protein
1 cup brown rice – 191/cals, 0.4g/fat, 41g carbs, 3.6g/protein
1 cup green beans – 15/cals, 0g/fat, 0g/carbs, 1g/protein
Meal 7 (9:30) – 323 CALS
Protein Shake - 222/cals, 0.2g/fat, 1g/cabs, 54g/protein
1tbs peanut butter – 101/cals, 8g/fat, 3.5g/carbs, 3.8g/protein
***add fish oil supplements in with meal 3,4 and 6
Totals - 3696 cals (76.9g/fat, 327g/carb, 401g/protein)
What's the verdict?
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07-29-2009, 03:50 PM #6
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07-29-2009, 04:20 PM #7Junior Member
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We must have been posting at the same time, here's the updated diet...
Meal 1 (5:30AM) – 529 CALS
Protein Shake - 111/cals, 0.1g/fat, 0.5g/cabs, 27g/protein
1 Cup Oatmeal – 317/cals, 5.3g/fat, 52.8/carbs, 7.9g/protein
1tbs peanut butter – 101/cals, 8g/fat, 3.5g/carbs, 3.8g/protein
WORKOUT (6:15AM-7:30AM)
Meal 2 (7:50AM) – 702 CALS
Protein Shake - 222/cals, 0.2g/fat, 1g/cabs, 54g/protein
1.5 Cup Oatmeal – 480/cals, 8g/fat, 80g/carbs, 12g/protein
10g glutamine + 1 tbs flax seed
Meal 3 (11:30AM) – 288 CALS
1 can tuna – 121/cals, 2.4g/fat, 0g/carbs, 27g/protein
1 potato – 167/cals, 3.9g fat, 31.2g/carbs, 2.7/protein
Meal 4 (2:00PM) – 658 CALS
1 chicken breast – 434/cals, 17.1g/fat, 0g/carbs, 65.6g/protein
1 cup brown rice – 191/cals, 0.4g/fat, 41g carbs, 3.6g/protein
1 tomato – 33/cals, 0.4g/fat, 7.qg/abs, 1.6g/protein
Meal 5 (4:30PM) – 553 CALS
Protein Shake - 222/cals, 0.2g/fat, 1g/cabs, 54g/protein
1 apple – 72/cals, 0.2g/fat, 19.1g/carbs, 0.4g/protein
1 banana – 105/cals, 0.4g/fat, 27g/carbs, 1.3g/fat
1 cup low fat yogurt – 154/cals, 3.8g/fat, 17.2g/carbs, 12.9g/protein
Meal 6 (7:00PM) – 831 CALS
1 chicken breast – 434/cals, 17.1g/fat, 0g/carbs, 65.6g protein
1 cup brown rice – 191/cals, 0.4g/fat, 41g carbs, 3.6g/protein
1 cup green beans – 15/cals, 0g/fat, 0g/carbs, 1g/protein
Meal 7 (9:30) – 323 CALS
Protein Shake - 222/cals, 0.2g/fat, 1g/cabs, 54g/protein
1tbs peanut butter – 101/cals, 8g/fat, 3.5g/carbs, 3.8g/protein
***add fish oil/olive oil supplements in with meal 3,4 and 6
Totals - 3696 cals (76.9g/fat, 327g/carb, 401g/protein)
The macros for chicken does seem off. I got them from a website. I'll check out a few more sites to compare.
You suggested eliminating the fruits from meal 5, are you against having fruits as a part of a bulk diet? For the last meal you suggested a pro/fat meal...how about protein shake with pb and efa's?Last edited by BiggD; 07-29-2009 at 04:26 PM.
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07-29-2009, 06:59 PM #8
yes the pro shake with pb and efas works fine.
as for meal 5 am i against fruit most certantly not, but perhaps you are able to utilise better carb source.
the thing is you can start with fruit and see how your results are then switch it up and also see how your hunger level goes.
if you start getting really hungry you might want to switch to be carb source.
but personally i minimise the fruit intake and have my complex low gi carbs.
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07-29-2009, 08:51 PM #9Junior Member
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Thanks for the advice collar, I'll put it to good use.
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07-29-2009, 08:57 PM #10
no worries any time
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07-29-2009, 09:22 PM #11
I put it all in red. I usually dont go into people's entire diet plans and just help out where people are misinformed etc. Because I am not gonna sit around and write someone a diet, when I get paid for it elsewhere. But the point is you should probably go hire someone to make you a diet.
You have some decent choices and a very very basic diet outlined but have no idea how to optimize your nutrients and when to consume what sources or how to split your macros. It's just a decent diet at best, but again, you should probably hire someone to help you out. This isn't gonna cut it if you want real results.
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07-29-2009, 10:33 PM #12Banned
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07-29-2009, 11:21 PM #13
LOL ya when you ever see me do this?
Prob is it's impossible to give someone perfect diet online like this. I get too angry doing it and then people on here dont like me lol.
But since I decided to do it let me go a step further and be a nice guy.
Lay out your protein sources like this...
Meal 1: egg whites (whey is POSSIBLY acceptable here but I would still do some egg whites) egg whites are the whole form food that will peak levels of amino's in the blood fastest.
Meal 2: beef
Meal 3: turkey/chicken/fish
Meal 4: beef
TRAIN
Meal 5: egg whites/fish
Meal 6: chicken/turkey
Meal 7 : beef/horse
Not that this is the be all end all, but this is a great way to spread proteins in relation to your workouts and sleep patterns.
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07-29-2009, 11:28 PM #14
If you wanna use free form amino's and whey after workout it should be done as follows:
Train
IMMEDIATELY: WMS + glutamine/creatine/BCAA's
Wait 30min: Whey Protein + fish oil
Wait 45 min: FOOD
Couple reasons...when you consume free form amino's they will serve in their nutritional role better when taken on an empty stomach. When you take in a quick acting carb with it the transport is improved and you can restore some glycogen. However, if you were to take protein at the same time as a fast carb (people who do whey/dex) the protein will take longer to digest...the pyloric valve in your stomach wont open to bring foods into the duodenem until the protein is ready to go. That means the carbs can sit there and ferment...why many people feel gas and bloating or even heartburn when doing this combo.
So do yourself a favour and split em up. And if you want use insulin with it.
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07-30-2009, 08:21 AM #15Junior Member
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Wow bino, thanks for taking the time to lay it all out for me. I'll revise my diet in the ways you suggested and post it back in here.
Do I ever wish I had your knowledge in this area.
If I knew how to properly take insulin I would.
Would you be willing to check back once I re-post the diet?
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