Thread: Evaluation of my clean bulk Diet

on a bulk you need a sufficient intake of complex carbs with each meal. what are your macros ? how much over your maintenance calories are you going ?

Holy smokes, that is a sugar lovers diet.
Not really a clean bulking diet.
Read the posts under "best nutritional threads" there is a bulking diet there. Read the articles and then re-post a new diet.

Originally posted by 1WeakMofo
Here's some stats:

6 feet, 200 lbs,19 yrs old, been training for about 6 weeks now. 10.5% bodyfat.

Ok, so how bad is it? What changes need to be made? Am I getting enough protein? Too many carbs? Too much fat? You tell me!


Steve

Steve, first thing you want to do is to articulate some goals.. For instance.....since you have only been training 6 weeks....you should make some fairly rapid gains with the correct nutrition and training (don't assume you have the training "down", always seek knowledge) For instance, you may want to be 215 pounds while keeping your Bf under 12% by the end of the year.

Which brings us to "How did you measure your BF, what method?"


Next you need to know what caloric level maintains your BW....2500, 3000, 3200 etc.???


And finally you set your macronutrients (Protein, Carbs and Fat) "Clean Buliking" basically means avoiding fast burning sugars and starches....thereby avoiding insulin spikes and surges (excpet perhaps post W/O with some metabolisms) ...and not having as much BF gain with your newly acquired LBM.


For instance....if your maintenance calories were say 2500...at 6 meals...we would start your bulk at 3000. (15 cal/pound)

Set your protein intake first at 1.5 grams of protein per pound BW
(Drink a lot more water with this....5-6 liters a day) So 200 X 1.5 = 300 or 1200 kcal. Protein incrementally increases with BW as does calories.

Next we set your fat at a minimum of 30% (for a clean bulk)...so 30% of 3000 is 900 kcal or 100 grams of fat in 6 meals.

We now know that you have 50 P and 16-17 F in every meal...totals are 1200 calories of P and 900 caloires of F..leaving 900 calories of Carbs or 225 grams over 6 meals to complete the 3000


This meal plan looks like

3 meals of 50 P 40 C and 17 F
3 meals of 50 P 35C and 16 F

Daily totals of 300 P 225 C and 99-100 F

Now the tricky part and your homework assigment. You need to raise the calories on a weekly basis by 200-500, ONLY IF you are not gaining w8!

Your assignment and we will help.....use this list of acceptable proteins, fats, and "SLow Burning Carbs Here's a hint...almost every carb you listed is full of sugars, there are more acceptable friuts and veggies and you need some at every meal.

Some reading.

Bulking w/ Slow Burners

Shopping list!
sf low carb protein powder
lean beef
chicken breast
turkey breast
fresh fish
canned tuna
canned salmon
eggs
creamed cottage cheese**
hard cheese **
sweet potatoes
yams
long grain brown rice
old fashioned oats
steel cut oats
eggplant
squash
romaine lettuce
spinach
asparagus
avocado
broccoli
brussels sprouts
cabbage
cauliflower
cucumbers
celery
peppers (any color)
mushrooms
string beans
zucchini
apples
bananas**
fresh or frozen (w/o syrup) berries
peaches
grapefruit
heavy whipping cream (35% m.f....NOT whipped cream the dessert topping)
olive oil
safflower oil
flax seed oil
walnut oil
almonds
walnuts
natural sugar-free peanut butter

** Not all foods on this list should be used at all times...the banana for instance should only be used during a carb up and/or a bulk.

Now..if can redo your meal plan with hopefully some of that being helpful....we would be glad to critique it!


DP

You rock DP.
You miss your side kick yet?

Thanks J'Bo...and HELL Y/LEAH!


DP

WOW! Didn't realize it was this complex!! I will do my homework (hopefully I won't procrastinate as much as I do in college ;-) ) and then post my new diet. Thanks for the help so far guys, I'll be asking for more!


Steve

My goal is to be around 215-220 and 12-14% BF by sometime around New Years. To answer your question I measured BF myself with caliper 5 pt. method. It seems about right since u can see the abs slightly, and some striations in the shoulder and chest area.

Now, I've been working on my daily intake of protein and carbs and calories and junk (my homework ), but I'm coming up short in a few categories.

My calculated intake for calories is 3150, [but I don't know how accurate the calculator I used was. Know of any accurate ones?] I want about 3500 to start. You also suggested 300g Prot, 100g Fat, and 225g Carb.

My totals right now are only 2718 calories, 189 carb, 235 protein, and 114 fat. My list of food for one day is VERY long (in my opinion) and was wondering what I can do to switch things around a bit. Here is the list of stuff during the day so far....

Listing is : (calories, carbs, prot, fat)

3 Servings Whey (360, 12, 66, 4.5)
1 Can Tuna (200, 0, 30, 6.5)
1 Cup Banana (138, 35, 1.5, .75)
2 Cup Chicken Breast (510, 0, 78, 20)
1 Cup Grapefruit (74, 19, 1.5, .25)
12 Tbsp Heavy Cream (600, 6, 3, 66)
1 Cup Celery for the tuna (19, 4, 1, 0)
1 Cup Oatmeal (145, 25, 6, 2)
1 Cup Lean Beef (285, 0, 40, 13)
2 Cup Cooked Rice (406, 88, 8, 1)

TOTAL: (2718, 189, 235, 114)

Keep in mind I don't have that much money, so I can't afford big amounts of fish and that kind of stuff. How about some help? Thanks for helping me, you have no idea how much I need it and appreciate it.

Steve

Originally posted by 1WeakMofo
My goal is to be around 215-220 and 12-14% BF by sometime around New Years. To answer your question I measured BF myself with caliper 5 pt. method. It seems about right since u can see the abs slightly, and some striations in the shoulder and chest area.

Good, I wanted to hear calipers and more than 3 site, try to get 7 next time and go here

http://weightrainer.virtualave.net/bodycalc.html

Now, I've been working on my daily intake of protein and carbs and calories and junk (my homework ), but I'm coming up short in a few categories.

My calculated intake for calories is 3150, [but I don't know how accurate the calculator I used was. Know of any accurate ones?] I want about 3500 to start. You also suggested 300g Prot, 100g Fat, and 225g Carb.

http://www.fitday.com/

Butt I said 30% and 300P 251 C 105 F for 3150

Perfect starting point 500 above the current level!

My totals right now are only 2718 calories, 189 carb, 235 protein, and 114 fat. My list of food for one day is VERY long (in my opinion) and was wondering what I can do to switch things around a bit. Here is the list of stuff during the day so far....

Listing is : (calories, carbs, prot, fat)

3 Servings Whey (360, 12, 66, 4.5)
1 Can Tuna (200, 0, 30, 6.5)
1 Cup Banana (138, 35, 1.5, .75)
2 Cup Chicken Breast (510, 0, 78, 20)
1 Cup Grapefruit (74, 19, 1.5, .25)
12 Tbsp Heavy Cream (600, 6, 3, 66)
1 Cup Celery for the tuna (19, 4, 1, 0)
1 Cup Oatmeal (145, 25, 6, 2)
1 Cup Lean Beef (285, 0, 40, 13)
2 Cup Cooked Rice (406, 88, 8, 1)

TOTAL: (2718, 189, 235, 114)

more tuna, eggs, oatmeal, greens, brocoli and other veggies..use apples instead of grapefruit for bulking, brown rice is better

arrange meals 50 P 42 C 17-18 F


Show us a meal plan!

Keep in mind I don't have that much money, so I can't afford big amounts of fish and that kind of stuff. How about some help? Thanks for helping me, you have no idea how much I need it and appreciate it.

Steve

DP

OK Mr. DP, here's what I came up with:

(Calories/Carbs/Prot/Fat)

Meal 1 - 9:00 AM

2 Scoop Whey (240cal /8C/ 44P /2F)
3 tbsp cream (150cal /1.5C /1P /16F)
1 large apple (125cal /32C /1P /1F)

Total > (515cal /42C /46P/ 19F)


Meal 2 - 1:30PM PRE-WORKOUT

1 Can Tuna (200cal /0C /30P /6.5F)
2 Cup Broc (50cal /10C /6P /1F)
1 Cup Oatmeal (145cal /25C /6P /2F)
1 Serving Whey (120cal /4C /22P /1F)
3 Tbsp Cream (150cal /1.5C /1P /16F)
1 Tsp Glutamine

Total = (665cal /40.5C /65P /26.5F)


Meal 3 - 3:00 PM ~ POST WORKOUT

1 Serving Whey (120cal /4C /22P /1F)
3 Tbsp Cream (150cal /1.5C /1P /16F)
1 large apple (125cal /32C /1P /1F)
1 Cup Celery (19cal /4C /1P /0F)
1 Cup Lean Beef (285cal /0C /40P /13F)
1 Tsp Glutamine

Total = (669cal /41.5C /65P /31F)


Meal 4 - 5:30PM

1 cup chicken breast (255cal /0C /39P /10F)
2 cup broccolli (50cal /10C /6P /1F)
1 large apple (125cal /32C /1P /1F)

Total = (430cal /42C /46P /12F)


Meal 5 - 8:00PM

1 Cup Cook Rice (203cal /44C /4P /1F)
1 Cup Banana (138cal /35C /1.5P /1F)
1 cup chicken breast (255cal /0C /39P /10F)

Total = (591cal /79C /45P /12F)


Meal 6 - 11:00PM

1 Serving Whey (120cal /4C /22P /1F)
3 Tbsp Cream (150cal /1.5C /1P /16F)
1 Cup Oatmeal (145cal /25C /6P /2F)
1 Cup Cook Rice (203cal /44C /4P /1F)

Total = (618cal /75C /31P /20F)



GRAND TOTAL = (3518cal /320C /298P /120F)

How's that look boss? Feel free to make me change stuff around or add or subtract things. THANKS DP!! After the diet is in order I'll have to make sure you and all the other IM'ers help me lay down some serious PAIN on my body the right way!

STEVE

8 and 11 is way to late to be eating starchy carbs like rice. try some low GI complex carbs like chickpeas, lentils, barley or kidney beans...

That is some major food plan there bud. You feeding a family or yourself? LOL. DP would be best to critique this for you.

Originally posted by 1WeakMofo
OK Mr. DP, here's what I came up with:

(Calories/Carbs/Prot/Fat)

Meal 1 - 9:00 AM

2 Scoop Whey (240cal /8C/ 44P /2F)
3 tbsp cream (150cal /1.5C /1P /16F)
1 large apple (125cal /32C /1P /1F)

Total > (515cal /42C /46P/ 19F)

Good


Meal 2 - 1:30PM PRE-WORKOUT

1 Can Tuna (200cal /0C /30P /6.5F)
2 Cup Broc (50cal /10C /6P /1F)
1 Cup Oatmeal (145cal /25C /6P /2F)
1 Serving Whey (120cal /4C /22P /1F)
3 Tbsp Cream (150cal /1.5C /1P /16F)
1 Tsp Glutamine

Total = (665cal /40.5C /65P /26.5F)

Too long, 4.5 hours, eat sooner, try for 3 hours...drop the whey and 2 T of Cream...take the glutamine an hour later (pre-W/O)... 1.5 cans of tuna


Meal 3 - 3:00 PM ~ POST WORKOUT

1 Serving Whey (120cal /4C /22P /1F)
3 Tbsp Cream (150cal /1.5C /1P /16F)
1 large apple (125cal /32C /1P /1F)
1 Cup Celery (19cal /4C /1P /0F)
1 Cup Lean Beef (285cal /0C /40P /13F)
1 Tsp Glutamine

Total = (669cal /41.5C /65P /31F)

Glutamine seperate from food...unles you are using glutamine peptides...take immediately after your W/O......skip the beef and celery...bring whey to 50 P...then eat beef and celery...another apple 1-1.5 hours later...


Meal 4 - 5:30PM

1 cup chicken breast (255cal /0C /39P /10F)
2 cup broccolli (50cal /10C /6P /1F)
1 large apple (125cal /32C /1P /1F)

Total = (430cal /42C /46P /12F)

This meal is now 4:30....add butter, dressing or flax oil to bring fat up.......P/C/F ratios are IMPORTANT in every meal


Meal 5 - 8:00PM

1 Cup Cook Rice (203cal /44C /4P /1F)
1 Cup Banana (138cal /35C /1.5P /1F)
1 cup chicken breast (255cal /0C /39P /10F)

Total = (591cal /79C /45P /12F)

Brown rice...skip the nanner..add 5-6 grams of fat as above...meal at 7:30


Meal 6 - 11:00PM

1 Serving Whey (120cal /4C /22P /1F)
3 Tbsp Cream (150cal /1.5C /1P /16F)
1 Cup Oatmeal (145cal /25C /6P /2F)
1 Cup Cook Rice (203cal /44C /4P /1F)

Total = (618cal /75C /31P /20F)

1.5 cups of oatmeal on training days only...whey to 50 grams...NO RICE (always brown when you do) 10:30 meal



GRAND TOTAL = (3518cal /320C /298P /120F)

How's that look boss? Feel free to make me change stuff around or add or subtract things. THANKS DP!! After the diet is in order I'll have to make sure you and all the other IM'ers help me lay down some serious PAIN on my body the right way!


You were more concerned about the daily totals than balancing out your meals.....please try again! Good first effort...you are learning well!

STEVE

DP

it sounds complex, but after a certain amount of time, it will be second nature. DP knows his stuff and it looks great. just remember, depending how bad you what something, you'll adapt real quickly to ''good eating''. good luck and happy bulking

Tank you are so nice, great post.
Now you arent such a bad ass after all.

Originally posted by J'Bo
Tank you are so nice, great post.
Now you arent such a bad ass after all.

shhhhhhhh dont kiss and tell, opps i mean dont tell

DP baby....You rock!

I'll have my new meal plan up after I take my midterm today! (summer classes suck)