CLEAN Bulking Diet Help

[Tom Treutlein]

Looking for a clean bulking diet that I can have prepared once I finish my little cutting cycle (or test, really, for the ANPB diet). I want to minimize fat gain, if not cut it out entirely. I'm 17, 5'11", 175 lbs. I want to be 190-200 lbs. roughly, at 11% bodyfat or so. Enough where I can see my abs slightly.

Anyway, I don't even really know what type of routine to follow, and even when I find a good one I end up gaining a good deal of fat due to my diet. I try to make it fairly clean, but I'm not sure what I do wrong.

One thing I feel might make me gain unwanted weight would be milk. I'd drink half a gallon a day at the least, usually more. Is this bad? Can milk cause fat gain?

If I was to bulk clean, should I do some moderate cardio throughout the week to keep fat nil? I really don't want to gain any. I'm not looking to be huge by any means, as you can see. 16" arms the most, probably be fine with 15", so I don't think I need to go much past 195 lbs..

 

[JKurz1]

read this board....tons of info........

 

[JKurz1]

post your diet and weekly plan too

 

[Tom Treutlein]

The diet I was on was

Total Brown Sugar & Oat Cereal, 1 glass of milk, 1 glass of OJ - 430 calories

3 Protein Shakes a day (comprised of 2 glasses of milk and 2 scoops of ON 100% Protein - thusly, 60 grams per shake) so 180 grams of protein and 500 cals each

A PB&J with Natty PB on whole wheat bread and a serving or two or strawberry jelly... 460 calories here

A can of tuna with light or no mayo

A random glass of milk somewhere (making 8 glasses for the day minimum) - so half gallon of milk a day - an extra 130 cals here, 8 more grams of protein

I'd have the cereal every morning, then the PB&J around 10:00 AM, so my main carbs were consumed in the AM.

 

[Tom Treutlein]

Anyone?

 

[Omegasox]

No veggies? Looks like you're on a milk diet, lol.