Clean bulking diet

**2jz_calgary** · 10-03-2009, 06:34 PM

Ok so im going to be doing my first cycle
weeks 1-4 dbol @35mg
weeks 1-12 test cyp@500mg injections twice a week@250mg

my bmr is 1860
my tdee is 2883
My workout schedule is as follows
monday:chest bicept
tuesday: cardio
wednesday:back tricept
thurday:cardio
friday:shoulders legs i may switch it up a bit but this is a rough rundown.

My stats are 30 yrs old
14%bf
178lbs
six foot

meal 1 600am: protein/carb calories/carbs/fat/protein
1tsp evoo
2whole eggs, 8egg whites
half cup oats 660/65/14/48

meal 2 930 am: protein/fat
lean ground chicken
15g fish oil
green veggies
1scoop whey 418/4/18/58

meal 3 1200

rotein carb
1 chicken breast
2peices flax seed bread 300/36/5/52

meal 4 300: protein/fat
1 can tuna
1tbsp mayo
veggies 220/0/11/32

meal 5 500: pwo
2schoops whey
80g dextrose 280/80/3/50

meal 6 600

pwo
lean ground beef
half cup brown basmati rice 640/68/18/54

meal 7 800: protein fat
lean steak
green veggies 380/20/13/50

meal 8 900 before bed
cottage cheese
scoop whey
15g fish oil
1 tbsp peanut butter 378/9/26/31

ok so thats a rough total of 3401 calories 282g of carbs 108g of fat and 375g of protein. Ive always been kindof a hard gainer even with lots of protein and carbs, so i feel more protein will benefit me. any advice is appreciated!

**2jz_calgary** · 10-04-2009, 12:14 AM

anyone?

**Klimax** · 10-04-2009, 08:33 AM

Do you react badly to carbs?
If not i would up them a little, dropping the fats.
I would make the second meal a carb/pro meal. Also i would take the evoo at dinner not at breakfast.
80g dextrose are alot. I would have some of those carbs by oats.

**2jz_calgary** · 10-04-2009, 11:25 AM

no i dont seem to react too terribly bad when im fairly active and working out. Ill gain sitting on the couch but even that takes time. How much fat should i drop? I thought the dextrose was a good thing, i could always drop it and throw a bananna and some oats in perhaps?

**2jz_calgary** · 10-04-2009, 07:57 PM

ive decided to keep the fat the same...im bulking after all. And im gona replace the dextrose in my pwo shake with 3cups of blueberrys

***FireGuy*** · 10-04-2009, 09:33 PM

Originally Posted by 2jz_calgary

Ok so im going to be doing my first cycle
weeks 1-4 dbol @35mg
weeks 1-12 test cyp@500mg injections twice a week@250mg

my bmr is 1860
my tdee is 2883
My workout schedule is as follows
monday:chest bicept
tuesday: cardio
wednesday:back tricept
thurday:cardio
friday:shoulders legs i may switch it up a bit but this is a rough rundown.

My stats are 30 yrs old
14%bf
178lbs
six foot

meal 1 600am: protein/carb calories/carbs/fat/protein
1tsp evoo
2whole eggs, 8egg whites
half cup oats 660/65/14/48

meal 2 930 am: protein/fat
lean ground chicken
15g fish oil
green veggies
1scoop whey 418/4/18/58

meal 3 1200

rotein carb
1 chicken breast
2peices flax seed bread 300/36/5/52

meal 4 300: protein/fat
1 can tuna
1tbsp mayo
veggies 220/0/11/32

meal 5 500: pwo
2schoops whey
80g dextrose 280/80/3/50

meal 6 600

pwo
lean ground beef
half cup brown basmati rice 640/68/18/54

meal 7 800: protein fat
lean steak
green veggies 380/20/13/50

meal 8 900 before bed
cottage cheese
scoop whey
15g fish oil
1 tbsp peanut butter 378/9/26/31

ok so thats a rough total of 3401 calories 282g of carbs 108g of fat and 375g of protein. Ive always been kindof a hard gainer even with lots of protein and carbs, so i feel more protein will benefit me. any advice is appreciated!

I get 3600 calories from those macros. Also, carbs should be equal to or higher than protein when bulking. Not sure why people think they need so much protein when bulking.

**Klimax** · 10-05-2009, 01:13 AM

Originally Posted by 2jz_calgary

ive decided to keep the fat the same...im bulking after all. And im gona replace the dextrose in my pwo shake with 3cups of blueberrys

If you want have the same amount of fats then decrease pro and increase carbs. 300g pro should be enough.

**2jz_calgary** · 10-05-2009, 06:35 PM

i have more protein due to the fact that i am a hardgainer. however ive never juiced so i have no idea how fast ill build muscle. Why do i need as many carbs? wont i put on more bodyfat then?

**Klimax** · 10-06-2009, 09:27 AM

The excess of pro will be stored as fat too.
If you don't get the carbs you need the pro will be converted into carbs.
If you really are an hardgainer, you sgould raise carbs. Infact 25% of the kals of pro are waisted due to thermogenesis

**2jz_calgary** · 10-06-2009, 08:38 PM

Ok here it is i made a few changes and upped my carbs,
bmr 1860
tdee 2883 calories/carbs/fat/protein

Meal 1 1cup egg whites
half cup oats 450/27/14.5/47
2 whole eggs

meal2 lean canned chicken breast
green veggies 255/0/16/24
15g fish oil

meal 3 1chicken breast
1cup red kidney beans 620/71/7/69
green veggies
2pc flax bread

meal 4 1can tuna
3 sweet potatoes 536/71/6/36
1tsp salad dressing

meal 5 pwo 2 scoops whey
3 cups blueberrys 470/48/6/50

meal 6 ppwo 1tuna steak
half cup brown basmati rice 470/68/3.3/43

meal 7 4oz lean steak 225/0/12/24

meal 8 hour before bed 1 cup 1% cottage cheese
15gr fish oil 315/12/17/28

so thats a rough total (correct me if im wrong) of 3341 calories 295g of carbs 85.5g of fat, and 321 g of protein. so let me know what you think , and ive already got jamys approval on this one btw!

**Klimax** · 10-07-2009, 08:45 AM

Originally Posted by 2jz_calgary

Ok here it is i made a few changes and upped my carbs,
bmr 1860
tdee 2883 calories/carbs/fat/protein

Meal 1 1cup egg whites
half cup oats 450/27/14.5/47
2 whole eggs
More oats here

meal2 lean canned chicken breast
green veggies 255/0/16/24
15g fish oil

meal 3 1chicken breast
1cup red kidney beans 620/71/7/69
green veggies
2pc flax bread omit
Too many pro in this meal;

meal 4 1can tuna
3 sweet potatoes 536/71/6/36
1tsp salad dressing

meal 5 pwo 2 scoops whey
3 cups blueberrys 470/48/6/50
more carbs here

meal 6 ppwo 1tuna steak
half cup brown basmati rice 470/68/3.3/43
less carbs here

meal 7 4oz lean steak 225/0/12/24

meal 8 hour before bed 1 cup 1% cottage cheese
15gr fish oil 315/12/17/28

so thats a rough total (correct me if im wrong) of 3341 calories 295g of carbs 85.5g of fat, and 321 g of protein. so let me know what you think , and ive already got jamys approval on this one btw!

In bold.

**2jz_calgary** · 10-07-2009, 06:33 PM

i may switch the bread around and add it to breakfast...if i make any more oats i wont finish them. Will cut the rice down a bit as well. Is it ok if i add some dextrose to my pwo? Appreciate all your advice.