Clean bulk diet

[allskill87]

Here my diet on avg day, how's it look? I'm 26 on cycle I believe my tdee is 2800

645-10oz oj, pro shake, cliff bar
Cal: 480 Fat: 6g carb: 79 pro:36
10- 7oz chicken, rice cakes
Cal: 356 fat:3 carb: 27 pro: 45
12- carb shake ; cup of oats, 2 scoop of protein, table spoon peanut butter, dry milk
Cal: 718 fat: 16 carb: 81 pro: 61
130 pre workout drink
2-330 waxy maize
Cal: 140 carb:35
330- post workout 2 scoops if protein
Cal: 260 fat:5 carb: 6 pro: 46
415-5 oz chicken 1 tortilla
Cal:309 fat: 5 carb: 24 pro:35
645-10 oz chicken
Cal: 338 fat: 4 pro: 63
10- protein shake
Cal:130 fat:3 carb:3 pro: 23

Total:
Cals: 2991 fat: 47 carb: 261 pro: 355

Fat: 15% carb: 36% pro: 49%

[allskill87]

Anyone?

[cj111]

You have 6 shakes a day. I'd reduce that to 2 and replace with food. I don't like waxy maiz, it's expensive corn starch. And I just think its a waste. Less shakes more food!

[Provita]

What's your stats?

First glance: too much shakes. 1 per day max. Maybe 2, but not every day.

Why rice cakes?

No veggies....

Have a read on lean bulking: http://forums.steroid.com/showthread...*#.UUtV-_oazTo

[allskill87]

You have 6 shakes a day. I'd reduce that to 2 and replace with food. I don't like waxy maiz, it's expensive corn starch. And I just think its a waste. Less shakes more food!

Are you counting 2 scoops as 2 shakes? I really only have 3 protein shakes the other one is protein be lenses with oats and Pb I'v always used this as a carb shake before my pre workout is that bad? N thn one shake after a workout?

[allskill87]

What's your stats?

First glance: too much shakes. 1 per day max. Maybe 2, but not every day.

Why rice cakes?

No veggies....

Have a read on lean bulking: http://forums.steroid.com/showthread...*#.UUtV-_oazTo

26, 220ish lbs 6ft. N a friend a local trainer who trains npc competitors told me that shakes aren't bad to bring in to your diet?? I love rice cakes their like candy. Yeah I'v read it a while back

[Provita]

26, 220ish lbs 6ft. N a friend a local trainer who trains npc competitors told me that shakes aren't bad to bring in to your diet?? I love rice cakes their like candy. Yeah I'v read it a while back

He's right, shakes aren't bad, but food is much better.

You are not getting any complex carbs other than the 1 serving oats.

No offense, but this looks like a very lazy diet. You might be hitting the macros and kcals, but it is all from simple carbs and shakes.

I suggest you read that sticky again and try to get some good nutritious nutrients in other than your "simple foods"

Remember, all carbs are not equal.

What is your BF%

[cj111]

I'd consider a shake 1 scoop. 6 scoops a day I'd say is around 150grams depending on your powder. That's probably over half your daily intake made up of a powder.
I wouldn't consider oj a cliff bar and a shake breakfast by any means.
More vegetables, complex carbs, and food protein sources. I used to do the same thing pound 5-6 shakes a day and I've made way better progress off eating actual food and 1 shake a day.

[cj111]

Also you want carbs man, if your bulkin with clean food jack up the carbs.. A few rice cakes will do nothing for you. You don't grow just off protein. Eat some sweet potato quinoa lentils beans oatmeal anything man, you need carbs to grow. Waxy maze is junk IMO

[allskill87]

He's right, shakes aren't bad, but food is much better.

You are not getting any complex carbs other than the 1 serving oats.

No offense, but this looks like a very lazy diet. You might be hitting the macros and kcals, but it is all from simple carbs and shakes.

I suggest you read that sticky again and try to get some good nutritious nutrients in other than your "simple foods"

Remember, all carbs are not equal.

What is your BF%

Yeah it is a lazy diet I never really understood if drinking is equal to eating, now I mean obviously I know eating is better but I just thought drinking was close enough to substitute for eating to and extent. My bf is 12-13

[allskill87]

Also you want carbs man, if your bulkin with clean food jack up the carbs.. A few rice cakes will do nothing for you. You don't grow just off protein. Eat some sweet potato quinoa lentils beans oatmeal anything man, you need carbs to grow. Waxy maze is junk IMO

Thanks, yeah I just never really ate carbs, besides my last cycle it bloated me up more thn I wanted to and increased my bf more thn I wanted. I was doing a 40/40/20. Should I aim for 50/30/20 pro/carb/fat? Just went to the store got whole wheat pasta, green beans, broccoli and some other random stuff. Ill figure out where I'm adding and change my breakfast to 4 egg whites 2 whole eggs, oj and a cliff bar. Probably 2nd meal 7oz chicken and a half cup of pasta with green beans. After workout will be shake, thn 5oz chicken tortilla w broccoli and pasta

[cj111]

What kind of carbs did you eat? And how much salt were you consuming? That's what causes bloat

[cj111]

Drop the cliff bar for a bowl of oatmeal. Eat that bar later in the day for a snack or something.
Try 40/40/20 and adjust from there, just make sure your carbs are from good sources, no sugar and bullshit like that, and anything from a can in moderation.

[allskill87]

What kind of carbs did you eat? And how much salt were you consuming? That's what causes bloat

I ate mixed cheese tortellini

cals 160 fats 4 carbs 24 pro 7 per 1/2 cup I ate 1.5-2 cups and also rice cakes. Sweet potato fries

[allskill87]

Drop the cliff bar for a bowl of oatmeal. Eat that bar later in the day for a snack or something.
Try 40/40/20 and adjust from there, just make sure your carbs are from good sources, no sugar and bullshit like that, and anything from a can in moderation.

Alright sounds good, ill put s meal plan together tomorrow and post it and see how it is. What amount of sodium should I have?

[cj111]

I duno, lower the better lol you can't avoid all sodium obviously. If you read labels and it says 100% of your daily intake, I would recommend avoiding it.
Anything from a can generally has more sodium.
I'm going to be starting a lean bulk myself as soon as I make it through my pct

[allskill87]

I duno, lower the better lol you can't avoid all sodium obviously. If you read labels and it says 100% of your daily intake, I would recommend avoiding it.
Anything from a can generally has more sodium.
I'm going to be starting a lean bulk myself as soon as I make it through my pct

Yeah nothing I eat comes from a can. But using myfitnesspal app I'm always under the sodium number the give

[Provita]

Thanks, yeah I just never really ate carbs, besides my last cycle it bloated me up more thn I wanted to and increased my bf more thn I wanted. I was doing a 40/40/20. Should I aim for 50/30/20 pro/carb/fat? Just went to the store got whole wheat pasta, green beans, broccoli and some other random stuff. Ill figure out where I'm adding and change my breakfast to 4 egg whites 2 whole eggs, oj and a cliff bar. Probably 2nd meal 7oz chicken and a half cup of pasta with green beans. After workout will be shake, thn 5oz chicken tortilla w broccoli and pasta

Your diet is starting to sound better by the minute. Well done!! Its a good start. Now that you know the basics, you can start to tune in your diet, day after day. You can then see what works, and what does not.

There is no problem when you have a day where you just can't eat a meal and have to drink a shake. But that should not happen every day.

If you do this right, and you try and cut out sugar as as source of carbs and rather eat complex carbs, you can get your bf% down even further.