Originally Posted by
wack
Hi, i just wanna know if this diet should be good for a clean bulk.
My stats: 68kg, 172cm, 10%BF
BMR: 2650
Déjeuner:
2 eggs (12FAT / 2CARB / 14PROT)
120g oat (9FAT / 81CARB / 18PROT)
4teasp brown sugar (0FAT / 18CARB / 0PROT) No, use splenda, stevia, or other artificial sweetener.
1 banana (0FAT / 27CARB / 1PROT)
100g lean ground beef (15 FAT / 0CARB / 20PROT)
(36FAT / 128CARB / 53PROT)
Collation:
½ tuna can (0FAT / 0CARB / 15PROT) 1.5 cans - more protein
100g yugurt (0FAT / 5CARB / 4PROT) Remove. Add Complex carbs. Example: 1 cup brown rice.
(0FAT / 5CARB / 19PROT)
Diner:
250g chicken breat (19FAT / 0CARB / 73PROT) Too much. 150g is fine.
1 cup Macaroni (2FAT / 80CARB / 16PROT) Use whole wheat pasta
1cup celeri (0FAT / 4CARB / 1PROT)
(21FAT / 84CARB / 90PROT)
Collation:
½ tuna can (0FAT / 0CARB / 15PROT) Same as tu premier collation. More protein, no yogurt, complex carbs.
100g yugurt(0FAT / 5CARB / 4PROT)
(0FAT /5CARB / 19PROT)
Souper:
Steak 300g (20FAT / 0CARB / 90PROT) Too much to absorb in one meal. 150g.
2cup potato (7FAT / 63CARB / 5PROT) Use sweet potato.
1cup celeri (0FAT / 4CARB / 1PROT)
(27FAT / 67FAT / 96PROT)
PWO:
Tuna can (0FAT / 0CARB / 30PROT) Have a shake of whey only as soon as you finish working out with the milk. 60 minutes later, or right before bed, eat the tuna can with 15-20g of fat (oil, avocado, nuts, etc)
250ml milk 1% (3FAT / 12CARB / 9PROT)
(3FAT / 12CARB / 39PROT)
87FAT
301CARB
316PROT
3251CALS
(I'm not drinking shake for now. I keep the shake for my cycle so i'll include 2whey shake/day + 1casein before bed) Huh? You are or not having shakes? If you are not, my advice stands. Have 1 whey shake PWO. Also, you should probably have a casein shake before bed if the tuna isn't your last meal. If you wake up at night to pee, have one regardless.
So, critique this diet please, i need advice! Thanks buddy!
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