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.

 

[YoungIntricateMuscle]

what you guys think about a little bit of dextrose pre and post workout if doing a clean bulk? Im a very careful now with insulin and not cheating except on sundays.My stomach has a roll now since i started bulking four months ago. I would eat cookies and pastries sometimes but now i am very careful and i want to lose that roll while gaining muscle and clean bulking. I don't want to cut just yet because i have skinny bones and don't have enough muscle yet. My question is since im not eating any sweets no more because im afraid of body fat does that mean i should stop supplementing with dextrose pre and post workout? I mean its only 3 times a week and 25g pre and 25g after workout. Is it really worth it and how usefull is an insulin spike right before and after workout?


Im thinking of instead of the dextorse pre and after workout. Maybe a banana pre and an apple after workout? Or does that defeat the purpose of the insulin spike since dextrose does a better job? Im really thinking of just ditching the dextrose and eating some almonds instead.

 

[YoungIntricateMuscle]

Here is my clean bulk diet

Clean Bulk Diet

7am – 50-64-10
2 whole eggs, 6 egg whites with 2 slices fat-free cheddar cheese, red peppers, green peppers, and onions
1 cup old fashioned oats with 1 tbsp fructose jelly

10am – 50 – 50 - 5
8 ounces chicken, red roasted peppers, brown rice, half a yam

1pm – 60 – 25 - 28
3 scoops MLO milk and egg protein, 2 tbps flax oil, 25g dextrose, 5g l-glutamine, 5g BCAA’s

3pm – 60 – 25 - 5
2 ½ scoops chocolate ON natural whey isolate, 25g dextrose, 5g l-glutamine, 5g BCAA’s

5pm – 50 – 50- 20
8 ounces oven baked sirloin steak/hens/boiled chicken with brown rice, parsley, romaine lettuce, and lemon
Or
Sushi

8:30pm- 50 – 0 - 20
8 ounces Tuna with ½ cup of almonds
Or
1 cup fat-free Cottage Cheese with ½ cup of almonds and diced pineapple/peach
Or
6 ounces Fried turkey breast and fresh tomatoes with 2 slices melted fat-free cheddar cheese on non-stick spray with low carb mayo and black pepper, and sliced romaine lettuce
Or
8 ounces boiled chicken breast and ½ cup of almonds

Total – 2, 488 calories (about 500 calories over maintenance)
Protein – 320
Carbs – 214
Fats – 88g


Sunday Cheat Day
10am
Waffles or pancakes with blue-berries and 1 tbsp maple syrup
4 scrambled eggs

1pm
Turkey breast sandwich

5pm
12 ounces Fried chicken in extra virgin olive oil

8pm
cheese danishes, chocolate chip cookies, yogurt, banana’s, apples

 

[Lextasy]

YoungIntricateMuscle - thanks for the diet, allthough ill add a couple more meals into that day... Thanks for the base tho!

JKurz1 - As soon as i get the camera back from pops ill post it up

 

[JKurz1]

what you guys think about a little bit of dextrose pre and post workout if doing a clean bulk? Im a very careful now with insulin and not cheating except on sundays.My stomach has a roll now since i started bulking four months ago. I would eat cookies and pastries sometimes but now i am very careful and i want to lose that roll while gaining muscle and clean bulking. I don't want to cut just yet because i have skinny bones and don't have enough muscle yet. My question is since im not eating any sweets no more because im afraid of body fat does that mean i should stop supplementing with dextrose pre and post workout? I mean its only 3 times a week and 25g pre and 25g after workout. Is it really worth it and how usefull is an insulin spike right before and after workout?


Im thinking of instead of the dextorse pre and after workout. Maybe a banana pre and an apple after workout? Or does that defeat the purpose of the insulin spike since dextrose does a better job? Im really thinking of just ditching the dextrose and eating some almonds instead.

What the heck would be the point of dextrose PRE? So you can crash and burn half way through your routine???

 

[YoungIntricateMuscle]

I never had the feeling of "crashing" because 2 hours before workout i would have 1 large yam. But, I read a lot of articles emphazing whey protein isolate and dextrose pre-workout. One artice is from the HST website. It really confused me at first because im so used to hearing post-workout only. But here it goes -

"Carbohydrates
High intensity exercise places great demand on glycogen stores. Glycogen is the sugar stored in the liver and muscles. Because high intensity exercise burns energy at such a high rate, the body is unable to supply sufficient oxygen to be able to use fat for fuel. Instead, it must use sugar both stored in the muscle and brought in from the blood.

Consuming simple sugars right before training can reduce the amount of glycogen used during exercise. This can prolong performance. More importantly, higher blood sugar and insulin levels appear to create a hormonal milieu favorable to anabolism (growth).

During exercise, cortisol accelerates lipolysis, ketogenesis, and proteolysis (protein breakdown). This happens in order to provide additional fuel substrates for continued exercise. The effects of cortisol may also be necessary to provide an amino acid pool from which the muscle can rebuild new contractile proteins if there are insufficient amino acids delivered from the blood. This ensures that some degree of adaptation can occur regardless of the availability of dietary protein. Over time however, if this process is not balanced with additional dietary protein, the net effect will be only maintenance or even a decrease in functional muscle tissue, as is evident during periods of starvation or prolonged dieting. Fortunately, there is only a non-significant rise in cortisol levels when carbohydrates were consumed during exercise. (Tarpenning, 1998) The net effect is a more rapid increase in the cross sectional area of the muscle fibers with the greatest effect seen in type-II fibers.

This may be a less expensive option for those who were thinking of using phosphatidylserine. In this case, carbohydrate administration appears to down regulate the hypothalamic-pituitary-adrenal axis, probably through insulin or perhaps through the presence of carbohydrate itself. This would, in effect, greatly reduce the body's catabolic response to exercise stress. All good news for bodybuilders."


Based on this information, its looks to me that its much better doing 25g dextrose pre and post workout rather then what i used to do which was just 50g of dextrose after workout. Im not exactly down with the idea; i just found yam powder very cheap and i think im going to do 25g of carbs from yams pre workout and 25g dextrose afterworkout. That makes more sense to me. What do you think?

 

[sd27bb]

man this makes diet look like a rocket science, do this dont do that, and still nothing concrete

SIMPLE:
2g of protein per lb of bodyweight
2g of carbs per lb of bodyweight
let fats fall where they may, they will automatically show up in your diet, eating only lean sources from of protein

follow this diet for two weeks then evaluate your progress, aim to gain 1-2lb per week, no more. If you are gaining fat, reduce the carbs by 50g, if you did not gain enouph increase the carbs by 50g, if the diet worked dont fix it.

 

[ProtienFiend]

man this makes diet look like a rocket science, do this dont do that, and still nothing concrete

SIMPLE:
2g of protein per lb of bodyweight
2g of carbs per lb of bodyweight
let fats fall where they may, they will automatically show up in your diet, eating only lean sources from of protein

follow this diet for two weeks then evaluate your progress, aim to gain 1-2lb per week, no more. If you are gaining fat, reduce the carbs by 50g, if you did not gain enouph increase the carbs by 50g, if the diet worked dont fix it.

I like the simplicity of this post. Id like to add that 2g of protein should only be used by juicers. For non juicers 1g/lb is enough -- and bump other cals accordingly 2500-3000 and then adjust from there.

 

[YoungIntricateMuscle]

i weigh 150. It is ridicously easy for me getting 150g of protein per day without protein shakes and without even thinking of bodybuilding. I end up gaining a lot of fat though if the rest of the calories are carbs and fats. I think the rule should be 1.5g juice or no juice per pound of bodyweight assuming you are under 15% bf. Because at 250g of protein for my weight makes me noticably gain lean weight and anything past that is too much and doesn't make it better. Then again, i have bad genetics for gaining muscle. 1g theoritacally is enough assuming you are getting surplus calories over maintance because a bulk is a bulk, doesn't matter if the daily surplus 500 calories are mostly carbs, or fats, or protein because extra anything turns into extra glucose. Of course taking in fact that protein has the least chance of converting to glucose because it would be very ineffiecent for the body.