Desperate for help with clean bulking diet...

[tzan]

In about 6-8 weeks I'm going to be running a low dose cycle of Test/Primo. Before then I want to naturally bulk up as much as possible(clean bulk, not get fat). I'm comming off of a cutting that has me at 210lbs 8%bf. While I'm not a total idiot when it comes to diet, out of all of the bb variables, my knowledge of nutrition is probabaly my biggest weakness(and I know how nutrition is probably the most important aspect). I would greatly appreciate it if anyone here could help me compose a solid bulking diet. I have tremendous will power and will have no problem sticking to the diet, but I am somewhat of a picky eater. Either reply here or pm me and I'll get into it more about what foods I like.

Thanks in advance
Tzan

 

[tzan]

comon i thought this was the DIET board???

 

[javaguru]

I've been experimenting with a clean bulk where I only consume carbs during, immediately after and the meal one hour after my workout. The rest of the day consists of protein and fat meals. It's proven quite effective thus far. I'm consuming 1.5g protein per lb and 1.75g cho per pound and .33g fat per pound.

 

[poopmonkey]

javaguru,
I just started the timed-carb approach to bulking, sounds like we're doing about the same thing. What kind of results have you been getting?
-

 

[javaguru]

It's been slightly less than two weeks so it's hard to give definitive numbers but my strength is up and no noticable bloating or fat gain which is a nice change.

 

[poopmonkey]

So on your non-workout days, are you still eating that many carbs? Or do you drop it down a bit?

 

[JKurz1]

bulking??? everything stays constant...feed the machine!

 

[theposer]

Hey bro,

Eat Oatmeal, Brown Rice, Beans (pinto beans etc) and Sweet potatoes or yams as your main carbohydrates. Vegetables

Consume between 1.5 to 3 grams of carbohydrates a pound. Rotating gram amount from day to day to keep your metabolism guessing.

Try eating most of your carbs before the evening. On the days you do not train lower carbs.

Try consuming between 1 to 1.5 grams protein depending on amount of carbs you take in that day. On those days that you lower your carbs try taking in some MCT Oil or something similar.

But all this is just an example and you must know what your body responds to. That in its self is the challenge of dieting or bulking up.

I hope this helps you out a little and good luck!

theposer

 

[chipvideo]

This timed carb approach after workout sounds interesting. I do know that you can shuttle more carbs into the muscle that is trained this way. I just am unsure of the amount you can have in the first two meals after workout without getting any spillover. Whenever I do a keto diet and carbload I never have any spillover. Durring my carb load my first 4 meals are 100 grms dextrose and glutamine. Since I am not carb loading should I take about the same amount or Could I go even higher. I weigh 220 at 5'9"(18%BF). Starting week #10 in the gym after a 14 month layoff. All natural.

 

[JKurz1]

WAYYYY too much analyzing is going into this........find your maint. cals and add 500/day. Keep track weekly. So, if you maintain at 2,700 go to 3,200 for week 1. See how that works. SHould gain 1-2lbs MAX/week, if it's clean. if not, either increase or decrease accordingly. DON'T skimp on carbs or fats and def. not protein. Keep your diet clean and you should be $.