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Some good clean bulk foods?

6

6four

New member
I believe I got my diet down packed but I just wanna add some different things. What are some good clean bulking foods? What veggies are good to eat?
 
What's your diet look like?
 
StRoNg_WoN said:
What's your diet look like?
Click to expand...

I eat some cereal in the morning mostly wheaties fuel. Then I blend some oats in milk with whey eat that for breakfast also. I eat chicken breasts and veggies thru out the day. About 2 chicken breasts and 2 cans of veggies. Preworkout I eat while grain brown rice with more a lean protein. I workout eat a banana and 2scoops of whey. The about a hour after that i eat more brown rice with a lean protein. Then i eat dinner plenty of veggies no carbs before bed and repeat.
 
Cans of veggies? Prolly wanna get fresh, or frozen, if you can afford them... canned stuff has a lot of salt.

Yer diet sounds pretty decent man! Personally I like things that are green... Namely:


  • Broccoli
  • Green beans
  • Brussel Sprouts
  • Asparagus
Rotate them... so you don't get bored...

Some good food sources and not so good sources:

Protein:

• Whey Protein isolate
• Whey Protein Concentrate
• Soy Protein
• Casein
• Lean Beef
• Fish/seafood
• Lean Poultry
• Egg whites
• Cottage Cheese
• Lean Pork
• Skim or Soy Milk

Not so good protein Sources:

• Deli Meat
• Fatty meats like Duck and Ham
• Processed Meats (Hot dogs, cold cuts etc...)
• Hard Cheeses
• Whole Milk

Better Carbohydrate Sources:

• Rice (Preferably Brown)
• Potatoes (Preferably Sweet)
• Beans
• Whole Oats
• Fruit (in moderation)
• Green leafy Vegetables

Not so good Carb Sources:

• Cake
• Cookies
• Candy
• Sugary anything


Recommended Fat sources:

• Avocados
• Raw Nuts (cooked in moderation)
• Cold Pressed oils:
• Extra virgin olive oil
• Borage oil
• Safflower oil
• Sunflower oil
• Flaxseed oil
• Cod liver oil
• Udo's Choice 3-6-9 oil

Unacceptable fat sources:

• Butter
• Margarine (the kind that have trans fats)
• Lard

This is a small list… with most things that *I* eat… but this is not too say you can or cannot eat other things… here is a sample list of my grocery list:

PROTEINS
White fish (any kind)
Shrimp
Tuna
Salmon
Chicken breasts no skin
Lean turkey
Ham (moderation) low fat
Steak (moderation) and lean
Extra lean ground beef
egg whites

DAIRY
Non-fat or low –fat yogurt (any flavour)
Low –fat or fat-free cheese (any)
Skim milk
Non-fat cottage cheese

VEGGIES/FRUITS
Broccoli
Cauliflower
Beans
Asparagus
Radishes
Romaine/mixed greens/spinach
Cucumber
Tomatoes (moderation)
Peppers (all colours)
Onion/garlic
Squash (spaghetti or pepper)
Sweet potatoes
Bananas
All berries
Apples
Peaches
Kiwi

FATS
Walnuts
Olive oil
Peanut butter (moderation)
Omega oils 3-6-9 (udo's choice)

GRAINS
Brown rice
Oatmeal
Whole grain bread (1 piece)
Rice cakes
Whole wheat tortillas
Low-fat granola

CONDIMENTS
Vinegars
Non-fat dressings
Mustard
Hot sauce
Spices
Salsa

BEVERAGES
Coffee
Tea
Water
Fresco
Skim milk (moderation)

TREATS
Low-fat frozen yogurt
Popcorn (moderation)
Arrowroot cookies

The above is foods that I think are relatively healthy, and don’t break the bank…



Steam, and eat'm... or you can go the organic route: WASH THEM steam them, and eat them.. ;)

Other then that... keep your portions in check.. if you are gaining too much fat... drop it down a little... but it all looks decent to me...
 
Yea I'm a hard gainer so I try to get some nuts in there. Are planters peanuts ok to eat? N ok about the veggies. Other than salt there ok? I forget that I take fish oil and multivitamins twice a day
 
Yea man.. just eat that shit up... and when you're full.. EAT MORE! :D
 
I like it in my post workout shakes... the powdered kind though... it's ok in moderation... but it's pretty sugary... so don't go hog wild with it...
 
Well I would just worry about eating a lot.. and well.... if you have a few bad things, here and there... it isn't the end of the world... if you're trying to grow...

There's no real rule... but I would suggest maybe once a week...
 
StRoNg_WoN said:
Well I would just worry about eating a lot.. and well.... if you have a few bad things, here and there... it isn't the end of the world... if you're trying to grow...

There's no real rule... but I would suggest maybe once a week...
Click to expand...

Ok cuz i was doing once every 2 weeks. Is there a specific time i should/shouldn't eat carbs?
 
There are a few ways to eat really.. Personally I like to split my meals up into Protein Carbs and Protein Fats... Never Carbs and fats...

So I eat 25% of my carbs for breakfast... 50% after training (in the form of a shake), and 25% with the meal AFTER that...

If my macros are say 250/250/110 P/C/Fs it'd be:

Meal 1 - Carbs, and Protein 62g Carbs 42g Protein
Meal 2 - Fat and Protein 36g Fat and 42g Protein
Meal 3 - Fat and Protein 36g Fat and 42g Protein
Meal 4 - Fat and Protein 36g Fat and 42g Protein

Train

Meal 5 - (Post workout) Carbs, and Protein 125g Carbs with 42g Protein
Meal 6 - Post post workout - Carbs, and Protein - 62g Carbs 42g Protein

Done...

That seems to work for me...
 
Yes.. that's right... I try to get veggies... green veggies in ALL my meals really.. :)
 
Corn is good... but it's starchy... like a complex carb...
 
Right.. save it for the morning... if you're into that kinda thing... ;)
 
Carrots aren't green... ;)

They're good.. but non green veggies tend to have more sugar.. specifically carrots... Honestly though... It's not gunna 'kill you' to eat a few carrots.. but try and make the majority of your daily veggies greens...
 
StRoNg_WoN said:
Carrots aren't green... ;)

They're good.. but non green veggies tend to have more sugar.. specifically carrots... Honestly though... It's not gunna 'kill you' to eat a few carrots.. but try and make the majority of your daily veggies greens...
Click to expand...

Ahh I'm learning. Ok. Green veggies are usually lower in calories to I've noticed. And how much per week should I look to gain?
 
Honestly... a lb a MONTH is a GREAT gain... once you're experienced.. that's 12lbs a year... if you are just starting out though.. you can gain much more... but it all depends.. don't worry TOO too much about the scale... just eat.. and train... Use the mirror to gauge what's up.. :)
 
I didn't just start training. I've been training for about almost 2 years now but in the beginning i was spinning my wheels not getting anywhere and I'm just getting my diet down but I've made great strength gains. So 1 pound a month ok
 
machine23 said:
I wouldnt! It's soo fuckn fake. Especially with the high fructose corn syrup. Why not buy real juice. Or at the very lease get vitamin water, it's a little better than gaterade. Just my opinion.
Click to expand...

I thought gaterades had sucrose in them
 
6four said:
I thought gaterades had sucrose in them
Click to expand...

The powdered stuff is sucrose... bottled shit is HFCS... don't drink that...
 
If you want the occasional diet drink/splenda/crystal light whatever.. that's cool... I drink the powdered Gatorade in my Post workout shakes... but that's it.. the rest is all water, and black coffee
 
Ok yea I don't drink coffee mostly water but when I'm craving something sweet ill drink a gatorade. I feel like that's better than candy
 
Try having a sip then... or water it down a lot...
 
3 x 4 times a week for an hour each time...
 
Ok. A man I really appreciate the tips. Off the top of your head do u know of meal or snack that I can put together that's low in carbs and high in protein that I could eat to up my calorie intake?
 
Beef Jerky.. I LOVE that shit.. :)
 
High in calories? that depends.. that's like asking how long a piece of string is... if you eat 10lbs of it... it's high in calories.. if you eat 2g of it... not so much... but a bag (large bag) I think should give you around 30g of protein of so...
 
Beef jerky is not a clean bulk food?? Its fuking junk.. Your diet looks good just cut the cereal in the morning and add more oats, also make sure you drink skim milk in the morning. Replace cans of veggies with fresh broccoli, it has too much sodium which makes you bloated, and add some protein for dinner, egg white or some lean steak. Other than that looks good to me.
 
Beef Jerky is AWESOME! Low fat.. high protein.. LOVE the shit.. I would hardly call it "Junk" :rolleyes: and we covered the canned veggies part too.. read the thread...
 
Ground turkey burgers 3% fat bound with an egg (more protein tehehe) and add herbs and seasoning.. Yum, works well for me
 
Ok so for breakfast. What can I throw in there that will up my calorie intake up? Seeing as tho i should take out the cereal. I already eat oats in the morning.
 
6four said:
Ahhh I see. When working out. How many reps n sets should I do?
Click to expand...

Depends on your goals... I would suggest checking out the stickies in the workout forum... there is one with a PILE of programs... pick one that suits your goals.. and do it up! :D

Since you are looking to build mass... I personally like WS4SB :)
 
True that... I eat steak/ground beef... all kinda shit for breakfast.. you have the same 'stomach' then as you do at night... :)
 
Ok cool I'll add that to the list to help up my intake. I'm trying to hit 4k/cals daily. So I need to eat. Anything else?
 
Now question I'm 6'4 and 206.4 pounds as I just got off the scale. And I'm at about I'd guess 12% bf. I can see my abs starting to poke thru. Now will lean bulking allow me to burn that little bit of fat so I can get to about 10% bf and gain mass/muscle or would a lean cut work better?
 
Well a cut is a cut... they're always 'lean'...

The best 'test' I do is look in the mirror and say... 'Could I stand to gain a little more muscle.. or should I cut up what I have...?" the answer to that'll determine what you should do... it all depends on you man... then when you pic the goal.. train and eat accordingly... the SHIT ASS part is that you will honestly never know unless you try it... If you wanna build muscle... eat 300 - 500 calories over your TDEE.. drink lots of water... and train hard.. and you're good to go... :)
 
Yes... pardon me... a bulk or well 'lean gain' I would prefer to call it... is to eat slightly (300 - 500 calories) over your TDEE...
 
Just check yer weight. If you stop gaining/losing, then up/lower the cals...

Usually you'll lose a lot (or gain a lot) the first week, as things change. e.g. if you're eating maintenance right now, and your TDEE is 3000... then eating 3500 SHOULD put a bit of water on... etc... and you should gain the frst week or so. Just keep eating 'til the weight starts to balance out. Once that happens wait another week. If the scale doesn't move add more food. (say 300 - 500 calories)

Same with losing... If your TDEE is 3000 and you start eating 2500, then you should lose some water, and weight. This especially holds true on a lower carb program. Once that levels off, wait a week. If there is no change, maybe increase Cardio a little, and check again in a week.... if not, then maybe lower your cals, a little more... In some instances adding a few cals will do the trick. You come out of 'starvation' mode, which increased leptin levels, and starts you back into fat loss.

The thing with dieting, honestly, is that it REALLY isn't an exact science. It's not... we're all different... you won't get the:

Eat 3234 calories, and you will DEFINITELY lose EXACTLY 1.23lbs a week... it doesn't work that way... and it's NOT linear.

You won't keep losing... some weeks you'l lose 3 lbs... others 1... maybe none... then lose 2 more... gain one.. etc... but as long as it's kinda going in the right direction.. you're good..

Don't fall into the trap of Paralysis by over-analysis. Keep at it, and be consistent. ONLY change things up when you're REALLY stuck

This is a time and patience game... and changes come... slowly... if you let them... :)

Cheers!
 
I really appreciate all the help buddy. I've learned alot. So sups. Creatine? Like a monohydrate. Good? Or stay away?
 
Sure... but again... supplements are only good to 'supplement' an already sound diet plan...

If you want to use ANY sups... start with the basics:

The first thing you need is food... FOOD is MUCH more anabolic then ANY supplement.. including Steroids... they won't work without adequate food... FACT...

If it's a choice between food and a supplement.. get more food...

FOOD!! (Say it with me... FOOD!!!) lol.. ok.. so now that THAT is covered... we move on to supplements...

First thing you should get is a good multivitamin. Multi-vits are NECESSARY, as the food we buy today SUCKS. Most of it is laden with pesticides, and other things that diminish it's quality. Multi-Vitamins ensure your basis are covered.

Next in line would be a good protein powder. Protein powder is not as good as FOOD but is nice in a pinch... I have a shake every morning for breakfast... it's a quick and easy way to get cals in:

  • 3 Scoops of Whey
  • 1/2 cup of oats
  • 1/2 cup of berries or 1/2 a Banana
the ONLY other time I have a shake is after training, as you absorb liquid nutrients MUCH better at that time. So that's 1 shake a day (2 on training days) MAX.

A 50/50 shake based diet isn't the best idea. Try and make up the majority of your daily caloric requirements with actual food. It's much more bio available to the body, and is generally digested easier... Your bowls with thank you.

THOSE are the BASICS... if you are supplementing, make SURE you get ALL of those up there first... Once those are covered, you can look into other things like:

Creatine - The monohydrate powder has always served me well... I don't notice a difference between that, and Creatine CEE Ethyl ester or any of the other $$$ ones.

Glutamine - and AWESOME amino for recovery... Helps LOADS on heavy leg days... I don't wake up as sore

Shark Cartilage - This stuff is awesome for my joints... we 30+ folks tend to need joint support ;)

Fish Oil/Udo's Choice - Good fats, and awesome for lubing the joints as well

That's my opinion on supplements... If you see some flashy new product... remember... a GOOD portion of the stuff DOES give results... but they are pretty marginal, and likely don't stand up to the tried and true... Research the product first, then ask if it's any good. :)
 
Last edited:
I think your post might've gotten cut off. Does monohydrate creatine bloat you? And I've heard that once you stop taking it you lose what u gained while on it. True? Cause at that point what's the sense
 
Naw... Just crappy editing.. :)

Creatine works on cell volumization (Inside the muscle cell) rather then retention (outside the muscle between the muscle and skin) so no... I don't find I 'retain' water at all on it... does it increase your ability to use water IN the muscle cell... yes... and does it go away when you're done? Correct... but think about this for a minute:

Say you train for 8 weeks, and you gain 2lbs of muscle... right? Awesome...

Now you take Creatine and gain 8lbs... the added water, and ATP help with training, and you gain 3lbs of muscle, and 5lbs of added water... you come OFF the creatine, and lose the 5 "water" lbs right? Great... but now you're LEFT with an extra lb of muscle!

So yea... You do lose the 'Water' when you come off... but I think you are left with more then what you would have gotten had you not used it at all...
 
Ok yea I take multi vitamins and fish oil everyday. I seen that u said 3 scoops of whey I thought the body can only digest about 30 grams at a time and the rest will be pee'd out. I'm gonna get on a creatine
 
Depends... I don't think one number for all makes sense.. a 110lbs chick can inject 30 at a time... and 300lbs linebacker as well? Naw... I don't by that... I think we can ingest more... and even MORE when we are on the juice... You don't 'pee out' food either.. any extra calories are stored as fat...
 
Oh yea.. and between what and what time? 30grams ever hour? every three? Know what I'm saying... our bodies don't know what a calorie is, nor does it know how many grams of fat it needs... those are all just measures we use... It isn't like @ 31g your body decides... OH!! TO MUCH! You know?? :)
 
Ok I see what u mean? But I don't want to go on the juice. I'd prefer to stay natural. If I work for it harder I'd appreciate it more. But tho how does the juice work? Are u on it?
 
Definitely don't use steroids, or anything like that right now... If you are curious about that kind of thing though.. read ALL about it on the Anabolic boards here...
 
6four said:
Ok I see what u mean? But I don't want to go on the juice. I'd prefer to stay natural. If I work for it harder I'd appreciate it more. But tho how does the juice work? Are u on it?
Click to expand...

Forget the juice man.. When you train natural you earn the muscle and strength that you worked so hard for, when you take steroids your basically getting artificial muscle and strength, whats the point of that? Steroids makes everything so much easier, that even if you dont work hard or push yourself you'll still build muscle, you body will be in an anabolic state 24/7, so all the food and protein that you consume will go straight to your muscle cell.. Anyway, forget the juice and stay natural untill you reach you genetic potential where you no longer can make progress..
 
SolarEmpire44 said:
Forget the juice man.. When you train natural you earn the muscle and strength that you worked so hard for, when you take steroids your basically getting artificial muscle and strength, whats the point of that? Steroids makes everything so much easier, that even if you dont work hard or push yourself you'll still build muscle, you body will be in an anabolic state 24/7, so all the food and protein that you consume will go straight to your muscle cell.. Anyway, forget the juice and stay natural untill you reach you genetic potential where you no longer can make progress..
Click to expand...

Idk if u are being serious or sarcastic
 
Dude.. check out the diet stickies in the diet board... it'll answer most of your questions related to that stuff...
 
Question. I just got some mono hydrate creatine powder. The guy said take it with like orange juice but the back says water! Does it make a dufference?
 
The sugar in the juice will shuttle it into yer muscles quicker..
 
Man things I read are confusing me. Some say a loading phase isn't required some say it is. Is it? So say take 4-5 times a day so say pre and post workout on w/o days and in the morning on non w/o days. Some say during the loading Phase take double the dosage for 5 days. Some say 30g is ok to take on the loading phase. I'm confused can u help me better understand pls?
 
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