Super clean bulk

[dr0832]

Can anyone either make a list of foods that would be good during a super clean bulk, especially good carbs, or could you point me to a link which has a site. Also does 50% protein, 35% Carbs and 15% fat sound like a good plan for bulking? I really want to put on as little fat as possible. I am not trying to gain 20 pounds in 2 months, or get 25 inch biceps, I just want to put on some some LBM, and try to stay around 10-12% BF.

 

[sconoscuito]

I'm interested in this too.. I've been tryin to put little bits and pieces but still not sure what I should be eating

 

[spyder21]

I would like to know to. what would be a good ratio for somebody who does not do good with carbs. I've been on ckd for the last 5 months lost about 47 pounds and like to bulk up and cut down again to hopeful get rid of the damn love handles.

 

[eurorides]

I have been bulking recently, little fat gains, im now 9% after over 12 weeks. i eat alot of oat meal and sweet potatoes and chicken and eggs and penut butter. no bad calories..

 

[dr0832]

Could you post a list of your typical meals from one day?

 

[MuscleKSU]

Carbs:
Yams
Potatoes
Oats
Brown rice
cream of wheat
black, kidney, pinto beans
fiber one

Protein:
egg whites (whole too)
turkey (ground or whole)
chicken
fish (tuna, cod, snapper, rockfish, orange roughy)
steak (top round, eye of round, flank)
Protein Powders and MRPs
cottage cheese and fat free cheese (if you include dairy)

Veggies/Fruits
Broccoli
green beans
mushrooms
onions
tomatoes
brussel sprouts
lettuce
cabbage
pretty much all except corn and peas
apples
oranges
berries
pears
plums
peaches

Have a max of 2 fruits per day
As many veggies you can handle
One solid protein each meal, along with a solid complex carb source

 

[dr0832]

Thanks. One question. Why not peas or corn?

 

[Nathan101085]

High protein

I keep seeing all these posts about eating protein for like 50% of cals, are you aware that when you do that you are requiring your body to use the hormone Cortisol to turn that protein into glucose. yes thats right the protein will turn into glucose. Granted you will be for sure in a positive nitrogen balance but you dont need that much protein to do it and a positive nitrogen balance is the point of eating higher protein. If your body isnt using the protein to rebuild muslce then it is using it like a carb and stripping it of its amino acids making it useless as a protein. This is not an easy process nor a natural one. Cortisol is also responsible for the breakdown of muscle and cortisol is the hormone responsible for taking excess fat squirted into your blood from adrenal gland hormone during times of stress and restoring it. And it has a tendancy to store it around the abdomon. As long as u create a caloric defeicet then you can eat carbs and save your protein for whats its really made for reparing muscle. http://www.thefactsaboutfitness.com/research/whey_stress.htm
Anyway think about it like this...at full glycogen stores your body will still rely on about 5% of its gluoce to come from stripping protein during exercise now lets say u are on a low carb high protein diet and trying to bulk. Well u can see its gonna be a lot more protein being used as glucose, glucose u coulda ingested and saved your body some trouble, stress, ect ect and then had a better work out. Trust me I've tried both ways. I eat carbs, fewer calories on off days but I have never stopped eating carbs, when I decide i dont wanna lift as hard I'll stop eating carbs but as long as you acheive positive nitrogen balance your carbs will keep you there.

 

[dr0832]

so what do you think is a good ratio for bulking? 40:40:20 or 45:40:15? or what?

 

[mrzap]

Well on like a 3000-4000 calorie bulk something along the lines of 30/50/20 should meet all your protein for the day and enough carbs to give you the energy and calorie surplus to build muscle.