'Clean' Bulk Diet - How does it look?

[BiggD]

I'm 28yrs, 5.11, 210lbs, 12%bf

Going to start to bulking cycle soon and looking to nail down my diet. I've always gone with more of a 'dirty' diet in an effort to pack on as much weight as possible. This time around I'd like to try a 'clean' diet and focus on gaining quality pounds.

Here's what I was planning:

Meal 1 (5:30AM) – 111 CALS
Protein Shake - 111/cals, 0.1g/fat, 0.5g/cabs, 27g/protein
WORKOUT (6:15AM-7:30AM)
Meal 2 (7:50AM) – 971 CALS
1tbs peanut butter – 101/cals, 8g/fat, 3.5g/carbs, 3.8g/protein
Weight Gainer Shake – 390/cals, 6g/fat, 63g/carbs, 19g/protein
1.5 Cup Oatmeal – 480/cals, 8g/fat, 80b/carbs, 12g/protein
10g glutamine + 1 tbs flax seed
Meal 3 (11:30AM) – 288 CALS
1 can tuna – 121/cals, 2.4g/fat, 0g/carbs, 27g/protein
1 potato – 167/cals, 3.9g fat, 31.2g/carbs, 2.7/protein
Meal 4 (2:00PM) – 849 CALS
1 chicken breast – 434/cals, 17.1g/fat, 0g/carbs, 65.6g protein
2 cup white rice – 382/cals, 0.8g/fat, 82g carbs, 7.2g/protein
1 tomato – 33/cals, 0.4g/fat, 7.qg/abs, 1.6g/protein
Meal 5 (4:30PM) – 177 CALS
1 apple – 72/cals, 0.2g/fat, 19.1g/carbs, 0.4g/protein
1 banana – 105/cals, 0.4g/fat, 27g/carbs, 1.3g/fat
Meal 6 (6:00PM) – 831 CALS
1 chicken breast – 434/cals, 17.1g/fat, 0g/carbs, 65.6g protein
2 cup white rice – 382/cals, 0.8g/fat, 82g carbs, 7.2g/protein
1 cup green beans – 15/cals, 0g/fat, 0g/carbs, 1g/protein
Meal 7 (8:30PM)- 60 CALS
2 cups green vegetables (usually broccoli) – 60/cals, 0g/fat, 10g/carbs, 4g/protein
Meal 8 (9:30) – 222 CALS
Protein Shake - 222/cals, 0.2g/fat, 1g/cabs, 54g/protein
10g glutamine

***supplement with multi vitamins, digestive enzmes and fish oils


I calculated my BMR @ 2062 + Harris Benedict = 3196 Cals a day to maintain. The diet I posted above will give me 3899/cals (73.1g/fat, 469.5g/carbs, 317.8g/protein).

What do you all think? Do I have everything in check here to put on a lot of quality pounds?

[M302_Imola]

I'm 28yrs, 5.11, 210lbs, 12%bf

Going to start to bulking cycle soon and looking to nail down my diet. I've always gone with more of a 'dirty' diet in an effort to pack on as much weight as possible. This time around I'd like to try a 'clean' diet and focus on gaining quality pounds.

Here's what I was planning:

Meal 1 (5:30AM) – 111 CALS
Protein Shake - 111/cals, 0.1g/fat, 0.5g/cabs, 27g/protein
Where are your pre-workout carbs? You need to have around 50g here...1 cup of oatmeal would be ideal.
WORKOUT (6:15AM-7:30AM)
Meal 2 (7:50AM) – 971 CALS
1tbs peanut butter – 101/cals, 8g/fat, 3.5g/carbs, 3.8g/protein
Weight Gainer Shake – 390/cals, 6g/fat, 63g/carbs, 19g/protein
1.5 Cup Oatmeal – 480/cals, 8g/fat, 80b/carbs, 12g/protein
10g glutamine + 1 tbs flax seed
Drop the pb and weight gainer, you don't want fat in your pwo meal because it slows down absorption. Add 50g of protein here either with a whey protein shake or a lean protein source (ex. chick, tuna).
Meal 3 (11:30AM) – 288 CALS
1 can tuna – 121/cals, 2.4g/fat, 0g/carbs, 27g/protein
1 potato – 167/cals, 3.9g fat, 31.2g/carbs, 2.7/protein
Add in some efa's here (ex. fish oil)
Meal 4 (2:00PM) – 849 CALS
1 chicken breast – 434/cals, 17.1g/fat, 0g/carbs, 65.6g protein
2 cup white rice – 382/cals, 0.8g/fat, 82g carbs, 7.2g/protein
1 tomato – 33/cals, 0.4g/fat, 7.qg/abs, 1.6g/protein
No need for 2 cups, 1 cup white rice (brown rice would be better) will suffice.
Meal 5 (4:30PM) – 177 CALS
1 apple – 72/cals, 0.2g/fat, 19.1g/carbs, 0.4g/protein
1 banana – 105/cals, 0.4g/fat, 27g/carbs, 1.3g/fat
Protein should be the base for every meal...where is the protein in this meal? Add a lean protein source here w/ a low GI carb or fat.
Meal 6 (6:00PM) – 831 CALS
1 chicken breast – 434/cals, 17.1g/fat, 0g/carbs, 65.6g protein
2 cup white rice – 382/cals, 0.8g/fat, 82g carbs, 7.2g/protein
1 cup green beans – 15/cals, 0g/fat, 0g/carbs, 1g/protein
Again, 1 cup will be fine!
Meal 7 (8:30PM)- 60 CALS
2 cups green vegetables (usually broccoli) – 60/cals, 0g/fat, 10g/carbs, 4g/protein
Where's the protein?
Meal 8 (9:30) – 222 CALS
Protein Shake - 222/cals, 0.2g/fat, 1g/cabs, 54g/protein
10g glutamine
Add in some efa's here, natural pb, fish oil, or evoo

***supplement with multi vitamins, digestive enzmes and fish oils


I calculated my BMR @ 2062 + Harris Benedict = 3196 Cals a day to maintain. The diet I posted above will give me 3899/cals (73.1g/fat, 469.5g/carbs, 317.8g/protein).

What do you all think? Do I have everything in check here to put on a lot of quality pounds?

comments in bold. This diet def. needs some tweeking...try to keep cals/meal consistent.

[BiggD]

I'll work in your suggestions, re-calculate macros and re-post.

In the meantime, anyone else have any opinions and/or suggestions?

[FireGuy]

Imola gave you some sound advice. Follow that and you will be off to a good start.

[BiggD]

I took the advice, made some changes and here it is:

Meal 1 (5:30AM) – 529 CALS
Protein Shake - 111/cals, 0.1g/fat, 0.5g/cabs, 27g/protein
1 Cup Oatmeal – 317/cals, 5.3g/fat, 52.8/carbs, 7.9g/protein
1tbs peanut butter – 101/cals, 8g/fat, 3.5g/carbs, 3.8g/protein

WORKOUT (6:15AM-7:30AM)

Meal 2 (7:50AM) – 702 CALS
Protein Shake - 222/cals, 0.2g/fat, 1g/cabs, 54g/protein
1.5 Cup Oatmeal – 480/cals, 8g/fat, 80g/carbs, 12g/protein
10g glutamine + 1 tbs flax seed

Meal 3 (11:30AM) – 288 CALS
1 can tuna – 121/cals, 2.4g/fat, 0g/carbs, 27g/protein
1 potato – 167/cals, 3.9g fat, 31.2g/carbs, 2.7/protein

Meal 4 (2:00PM) – 658 CALS
1 chicken breast – 434/cals, 17.1g/fat, 0g/carbs, 65.6g/protein
1 cup brown rice – 191/cals, 0.4g/fat, 41g carbs, 3.6g/protein
1 tomato – 33/cals, 0.4g/fat, 7.qg/abs, 1.6g/protein

Meal 5 (4:30PM) – 553 CALS
Protein Shake - 222/cals, 0.2g/fat, 1g/cabs, 54g/protein
1 apple – 72/cals, 0.2g/fat, 19.1g/carbs, 0.4g/protein
1 banana – 105/cals, 0.4g/fat, 27g/carbs, 1.3g/fat
1 cup low fat yogurt – 154/cals, 3.8g/fat, 17.2g/carbs, 12.9g/protein

Meal 6 (7:00PM) – 831 CALS
1 chicken breast – 434/cals, 17.1g/fat, 0g/carbs, 65.6g protein
1 cup brown rice – 191/cals, 0.4g/fat, 41g carbs, 3.6g/protein
1 cup green beans – 15/cals, 0g/fat, 0g/carbs, 1g/protein

Meal 7 (9:30) – 323 CALS
Protein Shake - 222/cals, 0.2g/fat, 1g/cabs, 54g/protein
1tbs peanut butter – 101/cals, 8g/fat, 3.5g/carbs, 3.8g/protein

***add fish oil supplements in with meal 3,4 and 6

Totals - 3696 cals (76.9g/fat, 327g/carb, 401g/protein)


What's the verdict?

[collar]

I'm 28yrs, 5.11, 210lbs, 12%bf

Going to start to bulking cycle soon and looking to nail down my diet. I've always gone with more of a 'dirty' diet in an effort to pack on as much weight as possible. This time around I'd like to try a 'clean' diet and focus on gaining quality pounds.

Here's what I was planning:

Meal 1 (5:30AM) – 111 CALS
Protein Shake - 111/cals, 0.1g/fat, 0.5g/cabs, 27g/protein
(egg white and oats would be good here, if you cant have the egg whites its fine but do add oats to your shake)

WORKOUT (6:15AM-7:30AM)
Meal 2 (7:50AM) – 971 CALS
1tbs peanut butter – 101/cals, 8g/fat, 3.5g/carbs, 3.8g/protein
Weight Gainer Shake – 390/cals, 6g/fat, 63g/carbs, 19g/protein
1.5 Cup Oatmeal – 480/cals, 8g/fat, 80b/carbs, 12g/protein
10g glutamine + 1 tbs flax seed
(replace weight gainer with whey protein or with whole food which i personally dont mind having. The general rule is though whey protein and some carbs which can still be oats. You may want to get rid off PB)

Meal 3 (11:30AM) – 288 CALS
1 can tuna – 121/cals, 2.4g/fat, 0g/carbs, 27g/protein
1 potato – 167/cals, 3.9g fat, 31.2g/carbs, 2.7/protein ( What type of potato?? make sure its sweet potato)

Meal 4 (2:00PM) – 849 CALS
1 chicken breast – 434/cals, 17.1g/fat, 0g/carbs, 65.6g protein ( the numbers might be wrong here)2 cup white rice – 382/cals, 0.8g/fat, 82g carbs, 7.2g/protein ( reduce to 1 cup and replace with brown rice or if you cant down brown rice have sweet potato)1 tomato – 33/cals, 0.4g/fat, 7.qg/abs, 1.6g/protein

Meal 5 (4:30PM) – 177 CALS
1 apple – 72/cals, 0.2g/fat, 19.1g/carbs, 0.4g/protein (Get rid off)1 banana – 105/cals, 0.4g/fat, 27g/carbs, 1.3g/fat (get rid off)
(replace both of those fruits with some protein and better carb source or you may want to bring meal 6 to this meal and make your last two meals pro/fat meal it wont hurt making last three pro/fat meals though)

Meal 6 (6:00PM) – 831 CALS
1 chicken breast – 434/cals, 17.1g/fat, 0g/carbs, 65.6g protein ( im not sure what one cup of breas chicken is for you, but there shouldnt be 17g fat and that much protein, numbers might be wrong)2 cup white rice – 382/cals, 0.8g/fat, 82g carbs, 7.2g/protein (1 cup and swap for brown rice, like i said above pro/fat meal would be good here or even adding some EFAS olive oil,fish oil,nuts)1 cup green beans – 15/cals, 0g/fat, 0g/carbs, 1g/protein

Meal 7 (8:30PM)- 60 CALS
2 cups green vegetables (usually broccoli) – 60/cals, 0g/fat, 10g/carbs, 4g/protein
Meal 8 (9:30) – 222 CALS
Protein Shake - 222/cals, 0.2g/fat, 1g/cabs, 54g/protein
10g glutamine
( this will be i will make sure its pro/fat meal some sort of lean red meat/ or chicken breast with some EFAS or casien pro shake with EFAS, just make sure you consume a pro/fat meal)
***supplement with multi vitamins, digestive enzmes and fish oils


I calculated my BMR @ 2062 + Harris Benedict = 3196 Cals a day to maintain. The diet I posted above will give me 3899/cals (73.1g/fat, 469.5g/carbs, 317.8g/protein).

What do you all think? Do I have everything in check here to put on a lot of quality pounds?

in bold i think some meals the numbers might be a little off, also include the protein for certain meal, i have commented in bold why i would change up things.

[BiggD]

in bold i think some meals the numbers might be a little off, also include the protein for certain meal, i have commented in bold why i would change up things.

We must have been posting at the same time, here's the updated diet...

Meal 1 (5:30AM) – 529 CALS
Protein Shake - 111/cals, 0.1g/fat, 0.5g/cabs, 27g/protein
1 Cup Oatmeal – 317/cals, 5.3g/fat, 52.8/carbs, 7.9g/protein
1tbs peanut butter – 101/cals, 8g/fat, 3.5g/carbs, 3.8g/protein

WORKOUT (6:15AM-7:30AM)

Meal 2 (7:50AM) – 702 CALS
Protein Shake - 222/cals, 0.2g/fat, 1g/cabs, 54g/protein
1.5 Cup Oatmeal – 480/cals, 8g/fat, 80g/carbs, 12g/protein
10g glutamine + 1 tbs flax seed

Meal 3 (11:30AM) – 288 CALS
1 can tuna – 121/cals, 2.4g/fat, 0g/carbs, 27g/protein
1 potato – 167/cals, 3.9g fat, 31.2g/carbs, 2.7/protein

Meal 4 (2:00PM) – 658 CALS
1 chicken breast – 434/cals, 17.1g/fat, 0g/carbs, 65.6g/protein
1 cup brown rice – 191/cals, 0.4g/fat, 41g carbs, 3.6g/protein
1 tomato – 33/cals, 0.4g/fat, 7.qg/abs, 1.6g/protein

Meal 5 (4:30PM) – 553 CALS
Protein Shake - 222/cals, 0.2g/fat, 1g/cabs, 54g/protein
1 apple – 72/cals, 0.2g/fat, 19.1g/carbs, 0.4g/protein
1 banana – 105/cals, 0.4g/fat, 27g/carbs, 1.3g/fat
1 cup low fat yogurt – 154/cals, 3.8g/fat, 17.2g/carbs, 12.9g/protein

Meal 6 (7:00PM) – 831 CALS
1 chicken breast – 434/cals, 17.1g/fat, 0g/carbs, 65.6g protein
1 cup brown rice – 191/cals, 0.4g/fat, 41g carbs, 3.6g/protein
1 cup green beans – 15/cals, 0g/fat, 0g/carbs, 1g/protein

Meal 7 (9:30) – 323 CALS
Protein Shake - 222/cals, 0.2g/fat, 1g/cabs, 54g/protein
1tbs peanut butter – 101/cals, 8g/fat, 3.5g/carbs, 3.8g/protein

***add fish oil/olive oil supplements in with meal 3,4 and 6

Totals - 3696 cals (76.9g/fat, 327g/carb, 401g/protein)


The macros for chicken does seem off. I got them from a website. I'll check out a few more sites to compare.

You suggested eliminating the fruits from meal 5, are you against having fruits as a part of a bulk diet? For the last meal you suggested a pro/fat meal...how about protein shake with pb and efa's?

[C_Bino]

We must have been posting at the same time, here's the updated diet...

Meal 1 (5:30AM) – 529 CALS
Protein Shake - 111/cals, 0.1g/fat, 0.5g/cabs, 27g/protein
1 Cup Oatmeal – 317/cals, 5.3g/fat, 52.8/carbs, 7.9g/protein
1tbs peanut butter – 101/cals, 8g/fat, 3.5g/carbs, 3.8g/protein

You rely on shakes WAY too much, from 5:30am to 11:30am the only protein source you consume is from shakes? And whey at that? Goodbye positive nitrogen balance, hello blood concentrations containing no amino's.

WORKOUT (6:15AM-7:30AM)

Meal 2 (7:50AM) – 702 CALS
Protein Shake - 222/cals, 0.2g/fat, 1g/cabs, 54g/protein
1.5 Cup Oatmeal – 480/cals, 8g/fat, 80g/carbs, 12g/protein
10g glutamine + 1 tbs flax seed

Dont add glutamine to your shake. Free form amino's need to be taken on an empty stomach. Not sure why you have 1tbsp of flax here either. Flax is a poor choice for recovery anyways and no need for 15g fat after a workout.

Meal 3 (11:30AM) – 288 CALS
1 can tuna – 121/cals, 2.4g/fat, 0g/carbs, 27g/protein
1 potato – 167/cals, 3.9g fat, 31.2g/carbs, 2.7/protein

Why is your protein going from 50g to 27g then to 65g? All over the map, this is not what you want.

Meal 4 (2:00PM) – 658 CALS
1 chicken breast – 434/cals, 17.1g/fat, 0g/carbs, 65.6g/protein
1 cup brown rice – 191/cals, 0.4g/fat, 41g carbs, 3.6g/protein
1 tomato – 33/cals, 0.4g/fat, 7.qg/abs, 1.6g/protein

Meal 5 (4:30PM) – 553 CALS
Protein Shake - 222/cals, 0.2g/fat, 1g/cabs, 54g/protein
1 apple – 72/cals, 0.2g/fat, 19.1g/carbs, 0.4g/protein
1 banana – 105/cals, 0.4g/fat, 27g/carbs, 1.3g/fat
1 cup low fat yogurt – 154/cals, 3.8g/fat, 17.2g/carbs, 12.9g/protein

Not that fruit is terrible, but it just doesnt seem to fit in here at all. Again protein shakes are overrunning your diet here man.

Meal 6 (7:00PM) – 831 CALS
1 chicken breast – 434/cals, 17.1g/fat, 0g/carbs, 65.6g protein
1 cup brown rice – 191/cals, 0.4g/fat, 41g carbs, 3.6g/protein
1 cup green beans – 15/cals, 0g/fat, 0g/carbs, 1g/protein

Meal 7 (9:30) – 323 CALS
Protein Shake - 222/cals, 0.2g/fat, 1g/cabs, 54g/protein
1tbs peanut butter – 101/cals, 8g/fat, 3.5g/carbs, 3.8g/protein

PB is not the best choice of fats thats for damn sure. Again protein shakes...replace with a solid whole food protein source.

***add fish oil/olive oil supplements in with meal 3,4 and 6

Why not add it to ALL meals...and be specific about how much you are adding.

Totals - 3696 cals (76.9g/fat, 327g/carb, 401g/protein)


The macros for chicken does seem off. I got them from a website. I'll check out a few more sites to compare.

You suggested eliminating the fruits from meal 5, are you against having fruits as a part of a bulk diet? For the last meal you suggested a pro/fat meal...how about protein shake with pb and efa's?

I put it all in red. I usually dont go into people's entire diet plans and just help out where people are misinformed etc. Because I am not gonna sit around and write someone a diet, when I get paid for it elsewhere. But the point is you should probably go hire someone to make you a diet.

You have some decent choices and a very very basic diet outlined but have no idea how to optimize your nutrients and when to consume what sources or how to split your macros. It's just a decent diet at best, but again, you should probably hire someone to help you out. This isn't gonna cut it if you want real results.

[jamyjamjr]

I put it all in red. I usually dont go into people's entire diet plans and just help out where people are misinformed etc. Because I am not gonna sit around and write someone a diet, when I get paid for it elsewhere. But the point is you should probably go hire someone to make you a diet.

You have some decent choices and a very very basic diet outlined but have no idea how to optimize your nutrients and when to consume what sources or how to split your macros. It's just a decent diet at best, but again, you should probably hire someone to help you out. This isn't gonna cut it if you want real results.

haha.. look at you bino, critiquing a diet!!!

to the op, take the advice and make it your bible... bino doesn't critique diets like this usualy.

[C_Bino]

haha.. look at you bino, critiquing a diet!!!

to the op, take the advice and make it your bible... bino doesn't critique diets like this usualy.

LOL ya when you ever see me do this?

Prob is it's impossible to give someone perfect diet online like this. I get too angry doing it and then people on here dont like me lol.

But since I decided to do it let me go a step further and be a nice guy.

Lay out your protein sources like this...

Meal 1: egg whites (whey is POSSIBLY acceptable here but I would still do some egg whites) egg whites are the whole form food that will peak levels of amino's in the blood fastest.

Meal 2: beef

Meal 3: turkey/chicken/fish

Meal 4: beef

TRAIN

Meal 5: egg whites/fish

Meal 6: chicken/turkey

Meal 7 : beef/horse

Not that this is the be all end all, but this is a great way to spread proteins in relation to your workouts and sleep patterns.

[collar]

yes the pro shake with pb and efas works fine.

as for meal 5 am i against fruit most certantly not, but perhaps you are able to utilise better carb source.

the thing is you can start with fruit and see how your results are then switch it up and also see how your hunger level goes.

if you start getting really hungry you might want to switch to be carb source.

but personally i minimise the fruit intake and have my complex low gi carbs.

[BiggD]

Thanks for the advice collar, I'll put it to good use.

[collar]

no worries any time

[C_Bino]

If you wanna use free form amino's and whey after workout it should be done as follows:

Train
IMMEDIATELY: WMS + glutamine/creatine/BCAA's

Wait 30min: Whey Protein + fish oil

Wait 45 min: FOOD

Couple reasons...when you consume free form amino's they will serve in their nutritional role better when taken on an empty stomach. When you take in a quick acting carb with it the transport is improved and you can restore some glycogen. However, if you were to take protein at the same time as a fast carb (people who do whey/dex) the protein will take longer to digest...the pyloric valve in your stomach wont open to bring foods into the duodenem until the protein is ready to go. That means the carbs can sit there and ferment...why many people feel gas and bloating or even heartburn when doing this combo.

So do yourself a favour and split em up. And if you want use insulin with it.

[BiggD]

Wow bino, thanks for taking the time to lay it all out for me. I'll revise my diet in the ways you suggested and post it back in here.

Do I ever wish I had your knowledge in this area.

If I knew how to properly take insulin I would.

Would you be willing to check back once I re-post the diet?