Good clean bulk diet?

SonOfZeu$ · Dec 19, 2012

fitman1 · Dec 20, 2012

it would be easier if you added up all the macros so we can see. The foods you chose are def clean and great for lean muscle building. You just have to see how many cals you need.

When enlarging muscle mass, protein should have the same relative proportion of the extra calories consumed. Let's look at an example:

A 80kg (176 pound) guy wants to increase his muscle mass by 3kg or 6.6lb. He would need to consume about 1.5 additional grams of protein for each kg of muscle mass wanted. This equals to only 4.5g of additional protein to support the larger muscle mass. On the other hand, 30g per kg of additional carbs, or 90g of additional carbs in total, is required to support the larger muscle mass. Here is the caloric breakdown:

4.5g protein × 4 calories per gram = 18 calories from protein

90g carbohydrate × 4 calories per gram = 360 calories from carbs

Total additional calories = 378 calories per day above current requirements to support a 3-kilogram increase in muscle mass

Teutonic · Dec 20, 2012

^^Nice^^^ Clean bulking is hard...bettter to eat everything in sight and add a little cardio...aas thrive in a calorie rich enviroment.

Sikcack · Dec 20, 2012

looks like my diet now, lol

SonOfZeu$ · Dec 20, 2012

fitman1 said:
it would be easier if you added up all the macros so we can see. The foods you chose are def clean and great for lean muscle building. You just have to see how many cals you need.

When enlarging muscle mass, protein should have the same relative proportion of the extra calories consumed. Let's look at an example:

A 80kg (176 pound) guy wants to increase his muscle mass by 3kg or 6.6lb. He would need to consume about 1.5 additional grams of protein for each kg of muscle mass wanted. This equals to only 4.5g of additional protein to support the larger muscle mass. On the other hand, 30g per kg of additional carbs, or 90g of additional carbs in total, is required to support the larger muscle mass. Here is the caloric breakdown:

4.5g protein × 4 calories per gram = 18 calories from protein

90g carbohydrate × 4 calories per gram = 360 calories from carbs

Total additional calories = 378 calories per day above current requirements to support a 3-kilogram increase in muscle mass

reminding me of bio 113 with that math ahha, i ned about 3,308 kcals ed

SonOfZeu$ · Dec 20, 2012

Teutonic said:
^^Nice^^^ Clean bulking is hard...bettter to eat everything in sight and add a little cardio...aas thrive in a calorie rich enviroment.

the reason i want to go clean is because im already eatting clean from my past 13 week diet and i want to maintain low bf as much as i can

SonOfZeu$ · Dec 20, 2012

SonOfZeu$ said:
reminding me of bio 113 with that math ahha, i ned about 3,308 kcals ed

ill be adding CLA, plus multi v, and glutamine, and omega-3

Metalhead · Dec 21, 2012

You can always add tilapia, and turkey chilli (no beans) its HIGH in protein, and carbs are pretty low. Good stuff. Cla is good stuff. Good call. What multi are you going with? Ive always used the animal packs. Theyve been my go to for some time

fitman1 · Dec 21, 2012

CLA + chia seeds is a good combo. I put chia seeds in my milk and just drink it. You can also add them to your protein shake. Chia seeds is a complete protein, good fiber, good omegas too.

I use opti-men multi. Good price and has everything including herbs, antioxidants, everything.

Metalhead said:
You can always add tilapia, and turkey chilli (no beans) its HIGH in protein, and carbs are pretty low. Good stuff. Cla is good stuff. Good call. What multi are you going with? Ive always used the animal packs. Theyve been my go to for some time

Metalhead · Dec 21, 2012

I have never heard of chia seeds. I will have to look them up. Thanks

SonOfZeu$ · Dec 21, 2012

Metalhead said:
You can always add tilapia, and turkey chilli (no beans) its HIGH in protein, and carbs are pretty low. Good stuff. Cla is good stuff. Good call. What multi are you going with? Ive always used the animal packs. Theyve been my go to for some time

i use 1 a day mens, yea i sometimes throw in some tilapia and flank steak )

SonOfZeu$ · Dec 21, 2012

fitman1 said:
CLA + chia seeds is a good combo. I put chia seeds in my milk and just drink it. You can also add them to your protein shake. Chia seeds is a complete protein, good fiber, good omegas too.

I use opti-men multi. Good price and has everything including herbs, antioxidants, everything.

mhmm i def look into "chia seeds," when i start this diet from where i am. You guys can check out my picture at my thread in burning fat. I want to gain about 5-7lbs of lbm in 12 weeks with this diet, if it is possible

pudder · Dec 21, 2012

bro im having soo much trouble eating i barley can eat 1 meal a day im not on juice and never been tho any advice bio age 20 58 kg 5 ''12

Metalhead · Dec 21, 2012

Pudder, you only eat one meal a day?

SonOfZeu$ · Dec 21, 2012

pudder said:
bro im having soo much trouble eating i barley can eat 1 meal a day im not on juice and never been tho any advice bio age 20 58 kg 5 ''12

dam my dude your very light, when i started my diet to cut weight it was very similar to this, very. But i forced myself to eat, its hard, but just force ya self to eat. No im no gonna juice and eat this diet, its natty. I wont run a cycle till summer. Because i want to get the most out of dieting and training natty now so when i hope on a cycle, my diet will be perfect and my results from my cycle will be insane

fitman1 · Dec 21, 2012

I had my diet on point, but i found that dbol can make you lose your appetite sometimes. Its really hit or miss. First 2 days it made me eat like a pig, 3rd day i had no appetite. Today my appetite is sort of back to normal. Ill see how it progresses when the test kicks in in a few weeks. But if I see that im struggling to get my calories in, ill go eat out. Better to get in any calories than to get none at all. Other ways to get in calories is to take shots of olive oil, eat avocado, weight gainer shakes (mine has 1250 calories in a shake), and last but not least, eat out....somewhere like chipotle RIGHT after you work out because it has rice (carbs), chicken (protein), beans (carbs, fiber). I dont get sour cream or cheese or tortilla, i get the bowl. So all of it is going str8 to muscles after you work out, you are getting all macros in at one time and about 600-800 calories. Gotta get in your calories. Gotta do what u gotta do to get in calories, most important part about gaining.

SonOfZeu$ said:
dam my dude your very light, when i started my diet to cut weight it was very similar to this, very. But i forced myself to eat, its hard, but just force ya self to eat. No im no gonna juice and eat this diet, its natty. I wont run a cycle till summer. Because i want to get the most out of dieting and training natty now so when i hope on a cycle, my diet will be perfect and my results from my cycle will be insane

SonOfZeu$ · Dec 22, 2012

fitman1 said:
I had my diet on point, but i found that dbol can make you lose your appetite sometimes. Its really hit or miss. First 2 days it made me eat like a pig, 3rd day i had no appetite. Today my appetite is sort of back to normal. Ill see how it progresses when the test kicks in in a few weeks. But if I see that im struggling to get my calories in, ill go eat out. Better to get in any calories than to get none at all. Other ways to get in calories is to take shots of olive oil, eat avocado, weight gainer shakes (mine has 1250 calories in a shake), and last but not least, eat out....somewhere like chipotle RIGHT after you work out because it has rice (carbs), chicken (protein), beans (carbs, fiber). I dont get sour cream or cheese or tortilla, i get the bowl. So all of it is going str8 to muscles after you work out, you are getting all macros in at one time and about 600-800 calories. Gotta get in your calories. Gotta do what u gotta do to get in calories, most important part about gaining.

better to eat then not to eat. When i took test... omg i was so dam hungry the first week, it was unreal mann lol

fitman1 · Dec 22, 2012

you think it was the test? first week? Thats awesome.

SonOfZeu$ said:
better to eat then not to eat. When i took test... omg i was so dam hungry the first week, it was unreal mann lol

tcglow · Dec 22, 2012

nice laid out meal plan zue$ im going to throw some of these meals into my diet

SonOfZeu$ · Dec 23, 2012

^forsure man sounds good

. I try to make it clean as hell so u or me can keep the bf low

Good clean bulk diet?

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