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genezapharmateuticals
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RESEARCHSARMSUGFREAKeudomestic
napsgeargenezapharmateuticals domestic-supplypuritysourcelabsRESEARCHSARMSUGFREAKeudomestic

Looking for a clean bulking diet...

Tom Treutlein

New member
I want to continue bulking for the next 6 weeks. During this time, my goal is to gain as much size as I possibly can, while keeping bodyfat the same. I would prefer to drop it, if possible.

From what I can see, all one would need is 500 calories of his maintenance daily to gain a pound a week. I feel that any excess will lead to fat gain. So long as these are relatively clean calories, would the gains be all muscle?

184 lbs, 17 y/o, no idea on the BF%
2700 calories taken in daily
220 or so are protein
Carbs early in the day, slowly taken out throughout
M/W/F workout
Brisk walking 2-4 days a week for 45 minutes
Genetic Mesomorph

So, how does that sound? According to a few sites I've found, my bodyweight multiplied by 12 is my BMR. I need to eat 500 calories above this to put on weight, and considering my life is mainly sedentary, I feel this will work nicely.

Opinions?
 
dude, 2700 calories a day is like cutting......try to get 5000 a day

that can be done easily with clean foods
 
Body weight times 15 or 16 is maintenance calories. So for you thats between 2760 calories 2944. Then you must factor in the excercise you get other then lifting and estimate about how many calories your burning from that and add that number onto 2760 or 2944 calories. For insance you might be burning 200 calories during your walking session so you would add that to the total, and then you need to increase that by at minimum 500 calories to start with. You will realize that 500 won't do much however in terms of noticeable results. Over a long period of time you will gain but weely the results won't be what your looking for. If you keep foods extra clean, with like no more then one cheat meal a week, and lift heavy with 8 or fewer reps, 3-4 times a week, and get 8-10 hours of rest a night, a good portion of the weight you gain will be muscle, but it is inevitable that you will gain some fat no matter what, unless your planning to take gear.
 
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