***CLEAN BULK diet***

[calilove7]

PLEASE let me know if I am on track to a good clean bulk diet. Trying to put on muscle mass as well as stay lean.

Stats:

Age- 22
Height- 5'11
BF %- 14-15
Weight- 178

Meal 1:

Oatmeal: 150 cal, 3g fat, 27 carb, 1.3g protein
Eggwhite: 117 cal, 0.4g fat, 1.8 carb, 26.5g protein
Skim milk: 86 cal, 0.4g fat, 12 carb, 8g protein
Whole wheat bread: 240 cal, 8g fat, 36 carb, 8g protein

Meal 2:

Whey protein: 120 cal, 1.5g fat, 3 carb, 24g protein
Natty Peanut butter: 380 cal, 32g fat, 12 carb, 14g protein
Banana: 105 cal, 0.4g fat, 27 carb, 1.3g protein

Meal 3:

Whole wheat bread: 240 cal, 8g fat, 36 carb, 8g protein
Tuna: 120 cal, 2g fat, 0 carb, 26g protein
Cucumber: 10 cal, 0 fat, 2 carb, 0 protein
Cottage cheese: 203 cal, 5g fat, 8.2 carb, 31.1 protein
milk: 86 cal, 0.4g fat, 12 carb, 12.5 protein

Meal 4:

Whole wheat bread: 240 cal, 8g fat, 36 carb, 8g protein
Whey protein: 120 cal, 1.5g fat, 3 carb, 24g protein
Natty Peanut butter: 380 cal, 32g fat, 12 carb, 14 protein
Banana: 105 cal, 0.4g fat, 27 carb, 1.3 protein

Total:
Calorie: 2,807
Fat: 103
Carb: 282
Protein: 217

****Need help with meal 5/6****

ANY suggestions/criticism will greatly help!

Suggestions for post workout and meal 5 & 6 would be greatly appreciated. VERY limited to resources and VERY limited with $$

[calilove7]

Really? no one can help??

[GirlyGymRat]

Really? no one can help??

Hi guy. I never bulk but seems your total protein is very low. Did you mistype perhaps?

[calilove7]

that is only with four meals

[GirlyGymRat]

that is only with four meals

T/y. I see it now! Have u seen this sticky?
http://forums.steroid.com/nutrition-...%2A%2A%2A.html

[rljf11]

What time do you normally workout? id use some different carbs rather than keep repeating wholemeal bread. Meal 1 already has oats so i would just increase the amount and take out the bread, meal 2 could have oat cakes with peanut butter on them, makes more of a meal and could then move fruit to meal one. meal 3, what about wholemeal basmati rice or wholemeal pasta or sweet potatoe instead of the bread. meal 4 i would have lean meat in this meal instead of the protein shake and take out the peanut butter. Meal 5 egg white ommelete or tuna in an ommelete ( or any lean meat) with handfull of almonds. before bed 1/2 can tuna/ cottage cheese/ casein shake. this is how it would look if i was to do it:

Meal 1) Oats
Egg whites
Orange/orange juice

Meal 2) peanut butter on oat cakes
whey shake

Meal 3) Brown rice (or other carb)
Chicken (or other lean meat)
1/2 grapefruit

Meal 4) same as above

Meal 5) egg white ommelete filled with 1/2 can tuna
handfull of almonds

meal 6 (before bed) other half of tuna/ casein shake/ cottage cheese

[calilove7]

thanks alot rljf! I normally workout around 630pm or 7pm right after meal 5. As far as meal 3, would pasta be a good simple carb to go along with a can of tuna and grapefruit? From looking at this it seems as though i may be lacking some calories.. what do you think?

[Hulking2016]

Good thread

[rljf11]

thanks alot rljf! I normally workout around 630pm or 7pm right after meal 5. As far as meal 3, would pasta be a good simple carb to go along with a can of tuna and grapefruit? From looking at this it seems as though i may be lacking some calories.. what do you think?

aaaa ok well in that case id possibly try to train after meal 4, add some carbs to the 5th meal, maybe a banana with the ommelete on training days and almonds on non training. make sure you have some dextrose or waxy maize starch in your post workout shake. Not sure if your lacking calories after adding in post workout shake and meal 5 and 6, (the post workout shake should add around 300 calories in its self). Add up the calories for all them and see but i'm sure you will have enough.

[rljf11]

and wholemeal pasta is fine

[baseline_9]

What's your current macro intake and what are the results your currently getting...

No one can critique a nutrition plan without knowing what ur eating now and how ur body is responding to it....

Unless of corse you want cookie cutter answers.....

How 'clean and lean' the bulk will be depends mainly on the calorie surplus...... So really we need to know your TDEE based on real life (not maths, ie. cookie cutter)......

[baseline_9]

Also are you on gear?

Just coming off gear?

[calilove7]

**rljf** thank you very much for the help!
**baseline** my current macro intake is roughly~ Calorie: 3657, Fat: 128, Carb: 331, Protein: 318. My TDEE based on real life is about 3,100 calories. Right now I am not on gear, I am planning on taking a cycle somewhat soon but i need to get my diet down on point in order to do so. Im doing quite well with this diet, noticing good strength and size gains. Im planning on using the OP Pro complex gainer instead of OP Whey to get the extra calories & protein when using gear

[baseline_9]

If u think ur TDEE is 3100 then shoot for 3350 cals for 4 weeks and watch the scale.... Looking for a 2 lb gain in those 4 weeks....

As far as meals 5 and 6.... Whatever, just hit ur macro goals and don't be stupid.... Chicken, beef, eggs, pasta, rice, oats... Whatever.....


As far as macros at 3350 cals I'd go....

200p 800 cals
75f 675 cals
468c 1872 cals

Not if your TDEE really is 3100 then that's great, but it does seem high.... So u just have to work it out.... But whatever u do, don't aim to gain more than 2 lbs a month.....

[calilove7]

It very well may be high, i agree 100%. Thank you very much for all the help!

[alex.mitev]

To be clean bulking u should already be lean....

[calilove7]

^^^lol very helpful thanks alex

[alex.mitev]

Haha, ok u will put it up that way - you say you are 15 % not too lean.
What would be your goal bf?

[calilove7]

about 11%

[baseline_9]

7-8%

Am I missing something here...

Ur 15% now and want to lean bulk..... And be 7-8% at the end?

Is that what ur saying?

[calilove7]

my bad baseline... been reading to many forums, re-check^^

[baseline_9]

my bad baseline... been reading to many forums, re-check^^

Yeh same thing.... When growing unless your a complete noob or coming back after a long time off it would be unrealistic to expect to loose fat mass and gain LBM at the same time.... It just doesn't work that way without drugs or freaky genetics

But at 11% you could still lean bulk, growing slowly until u reach your upper limit, whatever that may be... 15% maybe.....

Or you could do a mini cut now and get down to about 8 or 9% bodyfat and then do a longer growth phase.....

[calilove7]

do you think it would be beneficial to cut down now to about 8-9% and then start a longer growth phase?

[alex.mitev]

We are talking now if you are 15 and bulk, u likely endbup 18 - 20 not able to see ur gains. As base says - trim the bf to 10 or less, than bulk to 13-15 slowly. In an year from now will have different look.