A Clean Bulk - The Diet I Need

[Lextasy]

PLEASE MAKE ME A CLEAN BULKING DIET!!!

What i Started this thread for was to ask for a little help--I need to get a CLEAN bulk in....So If Masterminds of healthy eating would chime in i'd appreciate it!

Stats :
190lbs
10% BF
19 on may 27th (my goal mark)
6' 1"

Just Finished my first bulk and it went great--From April 06' to November 06'--I went from 165 @ around 14-16% BF to 190 @ 10%... Natural

And now, after a month and a half off (for holidays--no lifting except BW) I am Starting a New Bulk... A clean one to keep the muscle, add more muscle and loose a couple of percents of BF.

I'm Pretty knowledgable about weightlifting etc (studying to be a personal wreking crew), and i feel that my nutritional knowledge is on par -- i eat clean but have a sweet tooth (which is tossed this phase)

GOALS:

Gain 15 Lbs Muscle By may 27th
Decrease BF to a Constant sub 8%
Have Lifts go up by at least 25 lbs (workout ex. posted below)

I can eat alot... please dont be modest...

WORKOUT: (My tweaked 5x5) dont say its too much -- its nothin
THIS IS WEEK 4 OF MY CURRENT WORKOUT (which starts this monday 15th)

Week 4 : Exercise “B”
Monday 5th : Ramp Sets

Squat : 135 x 5, 185 x 5, 205 x 5, 225 x 5, 135 x 8
Bench : 135 x 5, 185 x 5, 205 x 5, 225 x 5, 135 x 8
Row: 115 x 5, 135 x 5, 135 x 5, 160 x 5, 115 x 8

Hanging Oblique Crunches - 3 x 10 ea.
Chair Leg Raises - 3 x 10

Wednesday 7th : Straight Sets = *

Squat : *** 110 x 20, 110 x 20, 110 x 20
M-Press : 95 x 5, 115 x 5, 125 x 5, 145 x 5, 95 x 8
C-Grip : * 155 x 20, 155 x 20, 155 x 20
Dead: 135 x 5, 185 x 5, 225 x 5, 275 x 5, 295 x 3
Shrugs : 95 x 8, 105 x 8, 115 x 8, 95 x 10

Decline Weighted Sit-ups - 5 x 5

Friday 9th : Trips

Squat : 135 x 5, 185 x 5, 205 x 5, 230 x 3, 185 x 5, 135 x 8
Bench : 135 x 5, 185 x 5, 205 x 5, 230 x 3, 185 x 5, 135 x 8
Row : 115 x 5, 135 x 5, 135 x 5, 165 x 3, 135 x 5, 115 x 8
B-Press: * 115 x 20, 115 x 20, 115 x 20

Saturday 10th : Arms

BB Curl : 60 x 6, 70 x 6, 70 x 6, 80 x 6, 50 x 12
~~~~~SS~~~~~
C-Grip : 135 x 6, 155 x 6, 175 x 6, 200 x 6, 135 x 12
R-Curl : 50 x 6, 60 x 6, 60 x 6, 70 x 6, 50 x 12
Hammer: 30 x 6, 40 x 6, 40 x 6, 50 x 6, 30 x 12

I-Bench : 135 x 5, 155 x 5, 175 x 5, 195 x 5, 135 x 8

Hanging Oblique Crunches - 3 x 10 ea.
Chair Leg Raise - 3 x 10

Will Post pics as soon as i get my camera back

 

[ProtienFiend]

Welll my post is going to suck... but youre definitely an ectomorph.... eat up and dont be too worried about cals.... just make sure its mostly natural non-bagged goods. Beef, chicken, eggs, sweet potatoes, rice, etc.... and eat A LOT!!!

PF

 

[Kabeetz]

Bro.. it seems to me if you've gotten this far, you're ready to take ownership of your lifting and try designing your own diet. Figure out a caloric benchmark you want to hit each day, probably between 3750-4000 cal a day and gradually beyond. In other words, Use a BMR calculator to figure out what u need to eat every day to maintain, and surpass that #.

You wanna eat a big breakfast, u want to eat every 2-3 hours, you want high glycemic carbs pre and post workout, and you want to eat slow digesting proteins and fats before bed. You want to try to drink an ounce per pound of bodyweight of water. You want to eat lots of veggies and fruits. You want to eat lots of healthy fats, carbohydrates and protein. You want to eat.

You should now that a ton of the most knowledgable guys on this board think a clean bulk is a waste of time, and that its all a calories in versus calories burned, so just eat A LOT (without being too picky about it being clean), workout and grow.

Others swear by clean bulks. Its worth experimenting to see what works for your body. If you definitely wanna go the clean bulk route, you know the deal...

proteins - tuna, chicken, extra lean ground beef, extra lean turkey, cottage cheese, whey, etc. yada yada

carbs - brown rice, sweet potatos, oatmeal, all natural granola, yada yada

fats - all natural peanut butter, almonds, olive oil, flaxseed oil, fish oil, etc.

Also.. don't forget good old fashioned milk. Great for bulking, most would agree.

Mix and match these foods, eat up, and you'll reach your weight goals no problem. The better you track your diet and measurements, the easier it will be for you to make adjustments that are tailored to your body.

I'm sure if you try and design a diet, you will get a ton of feedback and constructive criticism from some much more knowledgable bro's than myself.

Hope this helped.

PLEASE MAKE ME A CLEAN BULKING DIET!!!

What i Started this thread for was to ask for a little help--I need to get a CLEAN bulk in....So If Masterminds of healthy eating would chime in i'd appreciate it!

Stats :
190lbs
10% BF
19 on may 27th (my goal mark)
6' 1"

Just Finished my first bulk and it went great--From April 06' to November 06'--I went from 165 @ around 14-16% BF to 190 @ 10%... Natural

And now, after a month and a half off (for holidays--no lifting except BW) I am Starting a New Bulk... A clean one to keep the muscle, add more muscle and loose a couple of percents of BF.

I'm Pretty knowledgable about weightlifting etc (studying to be a personal wreking crew), and i feel that my nutritional knowledge is on par -- i eat clean but have a sweet tooth (which is tossed this phase)

GOALS:

Gain 15 Lbs Muscle By may 27th
Decrease BF to a Constant sub 8%
Have Lifts go up by at least 25 lbs (workout ex. posted below)

I can eat alot... please dont be modest...

WORKOUT: (My tweaked 5x5) dont say its too much -- its nothin
THIS IS WEEK 4 OF MY CURRENT WORKOUT (which starts this monday 15th)

Week 4 : Exercise “B”
Monday 5th : Ramp Sets

Squat : 135 x 5, 185 x 5, 205 x 5, 225 x 5, 135 x 8
Bench : 135 x 5, 185 x 5, 205 x 5, 225 x 5, 135 x 8
Row: 115 x 5, 135 x 5, 135 x 5, 160 x 5, 115 x 8

Hanging Oblique Crunches - 3 x 10 ea.
Chair Leg Raises - 3 x 10

Wednesday 7th : Straight Sets = *

Squat : *** 110 x 20, 110 x 20, 110 x 20
M-Press : 95 x 5, 115 x 5, 125 x 5, 145 x 5, 95 x 8
C-Grip : * 155 x 20, 155 x 20, 155 x 20
Dead: 135 x 5, 185 x 5, 225 x 5, 275 x 5, 295 x 3
Shrugs : 95 x 8, 105 x 8, 115 x 8, 95 x 10

Decline Weighted Sit-ups - 5 x 5

Friday 9th : Trips

Squat : 135 x 5, 185 x 5, 205 x 5, 230 x 3, 185 x 5, 135 x 8
Bench : 135 x 5, 185 x 5, 205 x 5, 230 x 3, 185 x 5, 135 x 8
Row : 115 x 5, 135 x 5, 135 x 5, 165 x 3, 135 x 5, 115 x 8
B-Press: * 115 x 20, 115 x 20, 115 x 20

Saturday 10th : Arms

BB Curl : 60 x 6, 70 x 6, 70 x 6, 80 x 6, 50 x 12
~~~~~SS~~~~~
C-Grip : 135 x 6, 155 x 6, 175 x 6, 200 x 6, 135 x 12
R-Curl : 50 x 6, 60 x 6, 60 x 6, 70 x 6, 50 x 12
Hammer: 30 x 6, 40 x 6, 40 x 6, 50 x 6, 30 x 12

I-Bench : 135 x 5, 155 x 5, 175 x 5, 195 x 5, 135 x 8

Hanging Oblique Crunches - 3 x 10 ea.
Chair Leg Raise - 3 x 10

Will Post pics as soon as i get my camera back

 

[Lextasy]

I appreciate all the help, allthough im pretty sure im not an ectomorphic... i used to be overweight...

i was goin to design my own diet, and i know i could too; yet i wanted to see how i could get the most calories in with it all being clean!

Im trying to be SUPER STRICT, but still gorge on food.

Ill design a diet and post it up, hoping to get more answers!

-THanks

 

[ProtienFiend]

I appreciate all the help, allthough im pretty sure im not an ectomorphic... i used to be overweight...

i was goin to design my own diet, and i know i could too; yet i wanted to see how i could get the most calories in with it all being clean!

Im trying to be SUPER STRICT, but still gorge on food.

Ill design a diet and post it up, hoping to get more answers!

-THanks

Are you sure you're 10% then? Six pack, striations?

 

[Lextasy]

yea

*edit - i used a fattrack gold from af store

 

[ProtienFiend]

yea

*edit - i used a fattrack gold from af store

Cool man, post up what youre doing and people will more than likely respond.

 

[JKurz1]

If you gained 25lbs while dropping your bf down 5% points (which I know isnt true) you should call guiness book NOW.....you are an incredible machine and without AAS makes it all the more nonbelieveable....25lbs sure.....if you gained 7-8 lbs of muscle, consider yourself a genetically gifted man and your card will be here soon!

 

[JKurz1]

However, post a pic and I'll eat this thread and shut up......

 

[YoungIntricateMuscle]

jkurz, don't forget he is 6ft 1 and he used to weigh only 165 pounds. The average 6ft 1 guy weighs 180-195 at 14-15% bf. He must have had virtually no muscle mass to start with and thus got very amazing newbie gains. I would except 7-8 pounds of muscle also. His bf% has to be off. A picture is much better look at body fat and water.