Accountability/ Natural Clean Bulking Log

[billyyb]

Thought starting a log would be a fun, and help keep me on track.

Stats: Height- 5'10 Age- (Almost) 19 Weight- 163lb Bf%- 12 LBM- 143lb

Goal: Basically to put on as much muscle as possible, with minimal fat gain, over the next few months. Also to increase my overall strength. I will be aiming to add at least 10kg to my max bench press, and 20kg to my max deadlift and squat. I will be doing this naturally and have fairly poor genes so the transformation won't be that amazing, but it'll be fun for me, and it'll be good being able to look back on my progress.

Training Routine:
Day 1- Chest and Bi's Day 2- Legs and Abs Day 3- Shoulders and traps Day 4- Back and tri's
Pretty standard routine atm, will go into further detail later.

Diet:
Have tried a fair few of those TDEE type calculators, and they all seem to come out at around 2900-3300ish (with the added 500 calories a day) for a bulking phase, so I have decided to start off with aiming for about 3100 calories a day with 60g coming from fat, 215g from protein and 430 grams from carbs. As I go along I shall adjust my diet/ daily calories based on results. Another note, yet to figure out all the current macros for the meals I'm having so this current diet is just a rough draft, I know it doesn't hit those macros properly yet.

Meal 1) 1 cup of oats + 1 cup of egg whites + 1 teaspoon natty pb
Macros- 45.4c/34.2p/13f 402 Calories

Meal 2)Pre-workout- 1/2 cup brown rice + 2 cans of tuna
Macros- 71c/42.6p/1.2f 681 Calories

Meal 3) PW shake- 1 scoop whey protein + banana
Macros- 30c/24p 230 Calories

Meal 4) PPW ( about 30-60 mins after PW shake)
Mixed berries and dark grapes + 1 cup egg whites + 1/2 cup oats and 2tbs low fat cottage cheese blended with water.
Macros- 36.2c/35p/4.5f 465 Calories

Meal 5) 150g chicken breast + broccoli + green tea
Macros- 33p/9f Calories 210 (sometimes interchange this meal with steak and sweet potato/ broccoli etc)

Meal 6) Whatever is made for dinner.. Always healthy

Meal 7) Low fat cottage cheese and spinach

This is currently what I'm eating but I shall refine and revamp it as I go. I know I still need to calculate all the macros of my meals and make sure they fit my desired plan. For now it is time to start recording my progress!

[JAB1]

You will get some good educated advice from some of the other members. This is just fyi. I was almost exact your stats a while back. I did a recomp diet at 3800 cals, 40/40/20 split, and sat at 162 lb and 10 %bf once3 recomped for maint. So I think your on track at your cal estimates. Once recomped I went to 4000 cals and kept everyting in diet the same except up'd carbs to hit 4k cals. I am currently about 175 at 10% but I do have a little help with test. So anyway good luck man I think your starting off with the right idea, the vets can critique your diet breakdown, etc.