Feedback on my Clean Bulking Diet please?

[Muse]

Hi,
I'm looking to create a simple clean bulking diet. Any comments/adjustments will be welcome. Thanks.

Age: 26
BF: 14%
Weight: 165 lbs

Below Diet: 3133 Cal, 200 protein, 432 carb, 67.3 fat.

[Back In Black]

What are your maintenance cals and macro's?

The macro's for potatoes look way out. They are around 15g carbs and around 2g protein per 100g in weight by my reckoning.

And I dread think how big your apple is that it gives over 30g carbs?!

[Muse]

What are your maintenance cals and macro's?

The macro's for potatoes look way out. They are around 15g carbs and around 2g protein per 100g in weight by my reckoning.

And I dread think how big your apple is that it gives over 30g carbs?!

Wow, very good point! haha, apples the size of pumpkins!
Revised plan: 2,600 is my maintenance - this plan is 3000 calories.

[Back In Black]

I think your carbs are still off for your potatoes.

80g dextrose? Absolutely no need for it all let alone pre workout, I'd crash half way through lifting. The use of simple carbs is ver overrated imho. I never use them. Might use some Vitargo PWO with some whey but the reality is that slow digesting carbs are so much better for you all round.

[VicktorV]

Hey Muse,

Just had a look. IMO those macros look a bit low. (1.2g Protein Per LBS, 2.6g Carbs Per LBS) can I ask how you go those numbers?
I did a clean bulk start of the year and had similar stats to you and I was eating 240g Protein, 450g Carbs and was able to put on some size just slightly adjusting the carbs according to what i was doing (rest day leg day etc) but by 100g at the most.

Your macros for pre and post are backwards. you are eating close to 700 calories pre workout but it looks like post workout you are taking in like 200? unless you are having the shake then the meal?. but now I'm curious as to whats in the shake? it says dextrose but the macros are 2.1g carbs?

id suggest swapping the pre workout shake and adding in oats for that pre workout meal - on meal i found to be cheap easy and quick - Is cup of oats mixed with PB(which you have for breakfast) and either some egg whites(drink those bad boys up) or a scoop of whey + 1L water 40-60 mins pre workout.... not only gives long lasting energy but the pump is amazing.

[Muse]

Hey Muse,

Just had a look. IMO those macros look a bit low. (1.2g Protein Per LBS, 2.6g Carbs Per LBS) can I ask how you go those numbers?
I did a clean bulk start of the year and had similar stats to you and I was eating 240g Protein, 450g Carbs and was able to put on some size just slightly adjusting the carbs according to what i was doing (rest day leg day etc) but by 100g at the most.

Your macros for pre and post are backwards. you are eating close to 700 calories pre workout but it looks like post workout you are taking in like 200? unless you are having the shake then the meal?. but now I'm curious as to whats in the shake? it says dextrose but the macros are 2.1g carbs?

id suggest swapping the pre workout shake and adding in oats for that pre workout meal - on meal i found to be cheap easy and quick - Is cup of oats mixed with PB(which you have for breakfast) and either some egg whites(drink those bad boys up) or a scoop of whey + 1L water 40-60 mins pre workout.... not only gives long lasting energy but the pump is amazing.

Thanks guys, please see revision three below! Ill hopefully get there! 3,100 kcal in total.

[VicktorV]

Getting there man. Have a read of the stickies good advice on there.

normal diets I see in the industry are generically like this
m1: eggs oats. m2, m3, m4: chicken/beef/fish rice/potato

PRE: Oats Egg Whites (or Whey..but whey waste your money..haha)

POST: different schools of thought so everyone has a different opinion. my thoughts. Fast Carbs(gatorade or something sugary) with Protein followed up 20-30 mins later with a meal consisting of Lean Protein(i.e. Chicken) and high carbs (rice or potatoes white)