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03-04-2011, 04:56 AM #1Junior Member
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Trying to Clean Bulk pls critique
Hello.
I've been training and eating well for a long time now but i decided to try and make a real diet with macros and post it up here for you to critique and hopefully help me out.
Stats: 26yo 1,74m 80kg 6,7% BF
I've been doing this diet for some time now with good results but i'm always looking for more so here it is:
Meal 1: 200g oats and 5 egg whites
784cal 47g Prot 117g Carb 14g Fat
Meal 2: 150g White Rice 100g Chicken Breast (sometimes i eat vegetebles with this meal)
350cal 29g Prot 45g Carbs 3g Fat
Meal 3: 100g Weetabix 2 fat and sugar free iogurt
438cal 22g Prot 74g Carbs 2g Fat
Meal 4: 150g White Rice 100g Turkey (Vegetables with this meal)
335cal 33g Prot 45g Carbs
Meal 5 (Pre-Workout): 100g Oats 2 fat and sugar free iogurt
452cal 23g Prot 65g Carbs 7g Fat
Meal 6 (Post-Workout): 50g Protein 50g Dextrose (shake)
400cal 50g Prot 50g Carbs
Meal 7: 150g White Rice 100g Turkey
335cal 33g Prot 45g Carbs
Meal 8: 50g Protein (Shake) with skim milk
Totals are: 3300cal 286g Protein 491g Carbs 26g Fat
All my meat is grilled with olive oil so that's some healthy fats and calories that are not counted.
I know i should probably trade the white rice for brown and will do so shortly.
What do you think?
Thank you
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03-04-2011, 07:15 AM #2
6.7% bf is a competition level, seems you doing great then, brown rice is the way bro.
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03-04-2011, 07:47 AM #3Junior Member
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I don't know about competition level but i am pretty cut up yes.
I was looking for some opinions on the protein\carbs\fat ratio and see if i can do any better. It's really easy for me to lose weight or "cut" but it's really hard to put on some decent size and volume. I have been doing that and i'm happy but if there's more to extract from this diet then i apprecite it
I can't eat too much in one meal i just don't have the stomach, so the more dense the food the better.
Tkx for the reply
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03-04-2011, 08:52 AM #4
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03-04-2011, 09:16 AM #5Junior Member
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Thank you.
This is what i was looking for.
80kg is 170pounds and my height is 5"8 about my BF % i can assure you that if it's not 6,7% it is not above 7,5%-8% MAX the value i gave here is what i measured at even if there's an error i doubt i would have striations in my triceps and chest and separation in my biceps, legs and shoulders. Not only is my six pack completely visible but also my serratus. What i am poor tough is vascularity but can't have everything
About the photos i can try and take some today at the gym.
About the correction to the diet i really appreciate it.
How much protein do you think i should be taking from my meals? i really tought 25/30g was ideal that's why i was aiming at that.
What do you think about 100g/150g oats 2 whole eggs and 8 whites for meal 1? or a scoop of whey?
The rest of the meals i will add more meat.
About meal 5 what good protein source should i add? eggs? i can't stand to eat more chicken or turkey in the day
once again thank you very much.
As soon as i have time i will re-edit and post the picsLast edited by amazinspiderman; 03-04-2011 at 09:39 AM.
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03-04-2011, 09:47 AM #6
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03-04-2011, 10:07 PM #7
It looks like you've already got some excellent advice. I'd be very interested to see those pics though. Any AAS usage?
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03-05-2011, 09:40 AM #8Junior Member
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Thank you again for the advice.
I never posted pics anywhere so this will be a first. Sorry about the quality but it was taken by a crappy photographer with my crappy cellphone camera!
Also, take in mind i really don't know posing never had anyone who would teach me... so i did the best i could.
I still haven't made the changes to the diet because i want to do it right and i've been working really hard lately so i have no time but as soon as i get to it i'll post it up here.
Thanks a lot for your help and tell me what you think.Last edited by amazinspiderman; 03-05-2011 at 09:51 AM.
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03-05-2011, 10:03 AM #9
Seeing your pics makes me want to start a cutting diet. Looking ripped man. It's nice to see a guy who's truly lean wanting to bulk and not some kid who's already 15% body fat. I think you'll be very happy with your results.
Legs do look a little behind though; you train 'em hard every week?
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03-05-2011, 10:30 AM #10
Looking really really good and lean man, you definitely shut me up!
You should do great on a lean bulk. Keep that bodyfat in check and you will continue to grow and look amazing. Congrats!
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03-05-2011, 10:32 AM #11Junior Member
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Yeah i'm a little weak on legs but i'm working on it.
I also have them ripped and seperated with some striations but i'm lacking volume.
Thank you for the help.
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03-05-2011, 10:42 AM #12
Well, at your body fat level, they're bound to be ripped and striated. I suppose now's a good time to really destroy them since it'll help with hormone secretion and improve your overall gains everywhere.
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03-05-2011, 10:54 AM #13Junior Member
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It wasn't my intention to shut anyone up.
I really am thankful to you for helping me out.
As soon as possible i will edit my diet and post it up and hopefully you can take a second look at it.
Thank you! i'm off to train legs
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03-05-2011, 02:46 PM #14
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03-06-2011, 08:33 AM #15
Man I looked at your's pic and you are amazing, and the vascular? OMG. did you took anything? or just happen over working out?
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03-06-2011, 08:55 AM #16Junior Member
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You think i'm vascular?
That's the part i think i'm lacking! I never took anything for it but i'm open to advices
They started showing up more when i started the diet above. I think the biggest difference in body composition was when i started eating on time. I was bulking but losing fat at the same time. i lost some weight the first 2 weeks or so but then i started gaining and been gaining ever since and the BF is pretty much the same. I measure every 3 or 4 weeks.
They also show up more when i'm on my 2 week "lightweight training and cardio" phase
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