My clean bulking diet!

[iliveforever]

GOAL is 175-185lbs in 3months

Stats:
Age :23
Weight : 146.5 lbs
Height: 5'6(7 when wearing shoxs )
BF: dunno heres a pic..


Meal 1: 10 Egg Whites, 1 Scoop Of Whey Protein, 1 cup oatmeal(handful of blueblerries)

Workout


Meal 2: PWO Nutrition

2 Scoops Whey Protein / 80g of Dextrose

Meal 3:

Lean Ground Beef, 1 cup brown rice, green veggies

Meal 4:

Chicken Breast, Sweet Potato, 1000 mg flax seed oil

Meal 5:

2 Cans of Tuna, Veggies

Meal 6:

Boneless Skinless Chicken Breast, ½ cup Brown Rice (Measured Uncooked)

Meal 7: Before Bed

3 Scoops of Casein Protein, 1000mg Flax Seed Oil

[38jumper38]

Diet look good, just your goals are high, 30 lbs in 3 months? I hope you do it, let me post with results.

[iliveforever]

yeah 30lbs aint easy to come to but I figure if i shoot for that then I at least get 20 solid lbs. Will keep posted on monthly basis.

[Windex]

I'd try more for a solid 5 - 7 lbs / months bro instead of trying to go 10 lbs a month. Also, are you including cardio at all ? Going slow and steady helps minimize fat gain and so does the inclusion of cardio.

I would say your ~11% Bodyfat. With that in mind calculate your TDEE using this : http://forums.steroid.com/showthread...ead&highlight=

Add 400 to your TDEE to get your total calories/day and see how you progress. You can add/reduce calories depending on the speed of your weight gain. Weigh yourself weekly and don't forget the mirror is just as important as the scale ! As per your actual diet, I would post up meal times and exact macro break downs (Protein/Fats/Carbs/Total Caloreis) for each item + meal to get a better idea of what needs to be tweaked. At a glance, I would remove the whey in meal #1 and replace with real food if possible. In addition, I would consider cottage cheese over casein protein if possible.

[iliveforever]

thanks windex you also helped me back out of test e 500 in other thread!
Instead I decided to cut and lost 10lbs in almost a month. Which brings me to this bulk. Now back to my diet:

I do full body workouts MWF. 30mins treadmill on T&Thursday. Im hoping to blow up like the world trade! :P

[binsser]

thats abit of a harsh sentence there m8 and isnt funny in anyway unless your a musluim????

====== === Im hoping to blow up like the world trade! :P ============

and if you are fckoff springs to mind bud!!!!

[iliveforever]

thats abit of a harsh sentence there m8 and isnt funny in anyway unless your a musluim????

====== === Im hoping to blow up like the world trade! :P ============

and if you are fckoff springs to mind bud!!!!

not muslim, just quoting the rapper biggie smalls.

[Twist]

30lbs of quality mass wouldn't happen on cycle of test/tren/hgh. Sorry bro.

[binsser]

oh ok soz m8 your sound hes a tw@t lololol

[cue_artist]

binsser my advise to you is to shut the F**k up cuz ur jokes are just as stupid as urself. I am Muslim and my country is one of the biggest allies of the US and people in my country dont even know what terrorism is. You have to respect all religions and throwing out stupid comments like this is one of the causes of hatred between people.

[iliveforever]

30lbs of quality mass wouldn't happen on cycle of test/tren/hgh. Sorry bro.

good thing im not taking any of the three

[Twist]

good thing im not taking any of the three

I know you aren't, thats why your goals are not gonna be achieved.
What's your total calorie split?

[binsser]

cue artist fair enough if thats true but shut your mouth or u might find yourself slapped in it... i didntlike the comment as i dont think its something to joke about so lets stick back to the thread and shut your yap dck!!!!

[mj10]

List macros and calories, your food choices are fine but that doesn't mean anything if you aren't eating enough.

[cue_artist]

cue artist fair enough if thats true but shut your mouth or u might find yourself slapped in it... i didntlike the comment as i dont think its something to joke about so lets stick back to the thread and shut your yap dck!!!!

I apologize for what I wrote earlier I just didnt comprehend wat you wrote earlier correctly

[binsser]

^^^^ your man enough to admit a mistake in my book it makes you a good man no harm done have a good one bud!!!