***My Clean Bulk Diet***

[Sgt. Hartman]

My Clean Bulk On Cycle Diet Set for March 1

Stats

- Height: 6'0"
- Weight: Currently 191lbs
- BF%: <12% hopefully lower before March 1
- 6 yrs consistent training w/ 14 mths proper diet
- Maintenance Cal: 2500-2800 depending on cardio
- Currently running pre-cycle prime by cycling carbs 2 Low-1 High then 3 Low 1 High
- Low carb day carbs are eliminated except for pre and post workout with the exception of vegetables eaten throughout the day. I will adjust as I go based on mirror and scale as I don't have any muscle tissue I'm willing to spare
- Will run priming diet until day before first pin and start of bulk diet, last 5 -7 days of prime will be low carb
- Goal is to gain as much lean tissue as possible without increasing BF%

Workout Routine

- Still in the works but will be some type of HIT, rest pause training, DC, or other

Cycle

Will list if necessary but want to keep this about diet

Notes

I am not including vegetables in the macros or cals as I am of the opinion that their caloric value is negated in the digestion process. I will be eating about 2 cups of fibrous vegetables 3 times per day. Veggies will be brocolli, asparagus, green beans, yellow squash, brussels sprouts, zucchini, and
spinach.

5:30am

1 1/2 scoops Isopure 37 - 0 - 1 - 157

Total 37 - 0 - 1 - 157

LIC 30 - 45 min

7:00am

2 Omega 3 eggs 12 - 2 - 9 - 140
1 cup egg whites 24 - 0 - 0 - 120
1 cup oats 10 - 54 - 6 - 300

Total 46 - 56 - 15 - 560

10:00am

8oz chicken breast 46 - 0 - 3 - 200
1 cup sweet potato 4 - 58 - 0 - 250

Total 50 - 58 - 3 - 450

Weight Training

12:30

2 scoops True Protein Skip Blend 52 - 2 - 2 - 234
Waxy Maize 0 - 60 - 0 - 240

Total 52 - 62 - 2 - 474

1:30pm

8oz chicken breast 46 - 0 - 3 - 200
1cup brown rice 5 - 45 - 2 - 216

Total 51 - 45 - 5 - 416

4:15pm

8oz flank steak 48 - 0 - 15 - 340
1 cup brown rice 5 - 45 - 2 - 216

Total 53 - 45 - 17 - 556

6:30pm

6oz swordfish steak 42- 0 - 6 - 258
1 cup lentils 18 - 40 - 1 - 230
2 fish oil caps 0 - 0 - 2 - 18

Total 60 - 40 - 9 - 506

9:30pm

2 scoop ON casein 48 - 6 - 2 - 240
2TB Smuckers Natural PB 8 - 6 - 16 - 210

Total 56 - 12 - 18 - 450

TOTALS 405 - 318 - 70 - 3569

All opinions and criticisms are welcome - I have a lot riding on this as I have been planning and preparing for what seems like forever and I want it to be perfect. Thanks.

[baseline_9]

Fukin excelent brotha

Add some aditional EVOO in there for some extra decent fats

I like ur cardio schedule ( id say 4 x a week max )

I like the fact u wanna do HIT or DC, great!

And i like he fact that ur diet is clean....

I like the fact that u r priming

Not sure what ur cycle is but i would reccomend a short 6ish week short ester cycle at a fairly high dose. If ur priming it makes sence. After the 6-8 week point i found that progress slowed and its easy to kill it for 6 weeks, but not 10-12 IMO

Now keep that diet clean

Do not cheat!

Stick to ur plan!

One or two cheat meals per week.


Keep this updated, i wanna see pics, every week

PM me ur cycle ur gonna do

[baseline_9]

If ur mtnce is 2800 i would shoot for a 1000 cal surplus when on cycle

Especialy if ur priming and running a higher dose as i say above

Thats 2 lbs a week return

[alvin5]

Great diet ,...
its very helpful one foe the biggners like me,..fast weight loss

[Sgt. Hartman]

If ur mtnce is 2800 i would shoot for a 1000 cal surplus when on cycle

Especialy if ur priming and running a higher dose as i say above

Thats 2 lbs a week return

My maintenance is really only about 2600 - I can eat 2800 when I kill cardio ED high intensity. So really I'm right at 1000 over. Everything else looks good?

You have a PM.

[yungone501]

Where's the greens?...otherwise, excellent diet.

[yungone501]

Okay, nevermind...just read.

Excellent diet Indeed!!!

[cerealkiller326]

Well done dude.

[Damienm05]

Excellent diet. Looks exactly like mine AKA brilliant.

[baseline_9]

Excellent diet. Looks exactly like mine AKA brilliant.

LOL

I have to say my diet would be verry similar if i was trying to gain

[Damienm05]

LOL

I have to say my diet would be verry similar if i was trying to gain

Your bulking diets have always been on point as I recall. I just really like his carb set-up and sources

[baseline_9]

Yeh a nice variety, which is not neccessary but is nice to see some diversity in a diet plan

I have to say i have kind of stuck to a single carb in the past (basmati rice)

Im my next phase when im looking to gain slowly i will be using different sources

Oats
Brown rice
Basmati rice
Lentils
Beans


I cant w8 to get back in the kitchen and begin cooking some kick ass food again


Good luck to the OP

Get some pics up and I will stay tuned

[gbrice75]

Beautiful diet Sgt, any changes would be nitpicking. You're gtg IMO!

[axemurderer187]

stick to this and YOU WILL grow!

[Sgt. Hartman]

Thanks for the responses everybody.

I guess since the diet looks okay I'll have no excuses for not growing at an amazing rate.

I'm gonna start a log with full pictures and stats probably here in the diet section before I start this diet and cycle. Not because I enjoy being the center of attention but because if I have to give frequent updates and show before and afters, it will hold me accountable and help motivate me to stick to this 100%.

Should be starting in about 2 weeks so check it out!

[gbrice75]

^ ^ ^ Looking forward to it, sign me up!

[dooie]

My Clean Bulk On Cycle Diet Set for March 1

Stats

- Height: 6'0"
- Weight: Currently 191lbs
- BF%: <12% hopefully lower before March 1
- 6 yrs consistent training w/ 14 mths proper diet
- Maintenance Cal: 2500-2800 depending on cardio
- Currently running pre-cycle prime by cycling carbs 2 Low-1 High then 3 Low 1 High
- Low carb day carbs are eliminated except for pre and post workout with the exception of vegetables eaten throughout the day. I will adjust as I go based on mirror and scale as I don't have any muscle tissue I'm willing to spare
- Will run priming diet until day before first pin and start of bulk diet, last 5 -7 days of prime will be low carb
- Goal is to gain as much lean tissue as possible without increasing BF%

Workout Routine

- Still in the works but will be some type of HIT, rest pause training, DC, or other

Cycle

Will list if necessary but want to keep this about diet

Notes

I am not including vegetables in the macros or cals as I am of the opinion that their caloric value is negated in the digestion process. I will be eating about 2 cups of fibrous vegetables 3 times per day. Veggies will be brocolli, asparagus, green beans, yellow squash, brussels sprouts, zucchini, and
spinach.

5:30am

1 1/2 scoops Isopure 37 - 0 - 1 - 157

Total 37 - 0 - 1 - 157

LIC 30 - 45 min

7:00am

2 Omega 3 eggs 12 - 2 - 9 - 140
1 cup egg whites 24 - 0 - 0 - 120
1 cup oats 10 - 54 - 6 - 300

Total 46 - 56 - 15 - 560

10:00am

8oz chicken breast 46 - 0 - 3 - 200
1 cup sweet potato 4 - 58 - 0 - 250

Total 50 - 58 - 3 - 450

Weight Training

12:30

2 scoops True Protein Skip Blend 52 - 2 - 2 - 234
Waxy Maize 0 - 60 - 0 - 240

Total 52 - 62 - 2 - 474

1:30pm

8oz chicken breast 46 - 0 - 3 - 200
1cup brown rice 5 - 45 - 2 - 216

Total 51 - 45 - 5 - 416

4:15pm

8oz flank steak 48 - 0 - 15 - 340
1 cup brown rice 5 - 45 - 2 - 216

Total 53 - 45 - 17 - 556

6:30pm

6oz swordfish steak 42- 0 - 6 - 258
1 cup lentils 18 - 40 - 1 - 230
2 fish oil caps 0 - 0 - 2 - 18

Total 60 - 40 - 9 - 506

9:30pm

2 scoop ON casein 48 - 6 - 2 - 240
2TB Smuckers Natural PB 8 - 6 - 16 - 210

Total 56 - 12 - 18 - 450

TOTALS 405 - 318 - 70 - 3569

All opinions and criticisms are welcome - I have a lot riding on this as I have been planning and preparing for what seems like forever and I want it to be perfect. Thanks.

nice Sgt!! Thanks for the link to this!! I could easily change my diet to looking something like this!!
Just a quick question though regarding ur 7am meal, u have eggs and oatmeal.. How do u eat them. Blender or seperate,
and how do u cook ur Chicken.. Poached ?? Etc these two questions would help me greatly..

Will b watching for pics and progress.. Good work man

[Sgt. Hartman]

You should cook it however you enjoy cooking it and eating it but I usually marinate my chicken and cook about 8 - 10 breasts on Sunday on a charcoal grill. During the week I cook them in a pan with EVOO/salt/garlic/cayenne pepper.

Eggs are always cooked. No way I could handle a cup of whites and 2 whole eggs raw LOL. The oats are rarely cooked, I usually just mix them with water - drink, chew, repeat.

[slimshady01]

"Still in the works but will be some type of HIT, rest pause training, DC, or other"



Can someone link me to a set training plan of these? I am not sure what DC is. I need a good plan for my next cycle in july
"

[nav13]

Just found your post sgt. Your diet looks really good. Now I see how you feel I should tweak mine. Definitely going to use your diet set up as a template with all of this great feedback from everyone and gl with the gains.

[billyyb]

Solid diet. I am also going to make my diet follow a similar structure to yours as I am looking for a new one. Good luck.

[Sgt. Hartman]

"Still in the works but will be some type of HIT, rest pause training, DC, or other"



Can someone link me to a set training plan of these? I am not sure what DC is. I need a good plan for my next cycle in july
"

Just google HIT man. DC stands for Dogg Crapp(WTF?) and is a type of rest pause training. I'm molding my WO after a HIT style workout D7M posted in the workout section: http://forums.steroid.com/showthread...The-HIT-Thread. Good luck bro.

[Sgt. Hartman]

Solid diet. I am also going to make my diet follow a similar structure to yours as I am looking for a new one. Good luck.

Thanks bro. Post your diet up when it's done and let us take a look. Good Luck.

I'm hoping to have alot of comments/input/questions when I start my log next week - should start new diet and cycle next Monday so look for it

I'm hoping this pre-cycle priming pays off b/c it's not much fun right now. We shall see.......

[billyyb]

Yeah I have posted my current diet up in a thread and am hoping to get advice from ppl on what to change to make it perfect. Also I look forward to your log, I will be following your progress.