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clean bulking...

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Posted by: thajeepster

damn, 3000 cals a day is hard as hell to eat cleanly (no shakes)... I got in 360g carbs and about 250g protein yesterday and thought i was gonna burst... I actually couldnt finish one of my meals yesterday... that never happens. How the hell do you guys that eat 4000+ do it?

not really a question, just getting this off my chest.

Btw, today i weighed in at a whopping 146lbs... 4 weeks ago (at 2100 cals) I weighed 145lbs... Looks like im going up again, I swear soon enough ill be at like 8000 calories a day... and i dont even do cardio!!!!


Posted by: Missfit4all

Quote:
Originally Posted by thajeepster
damn, 3000 cals a day is hard as hell to eat cleanly (no shakes)... I got in 360g carbs and about 250g protein yesterday and thought i was gonna burst... I actually couldnt finish one of my meals yesterday... that never happens. How the hell do you guys that eat 4000+ do it?

not really a question, just getting this off my chest.

Btw, today i weighed in at a whopping 146lbs... 4 weeks ago (at 2100 cals) I weighed 145lbs... Looks like im going up again, I swear soon enough ill be at like 8000 calories a day... and i dont even do cardio!!!!
Wow! You eat all that food and only weigh 146lbs? Dang Hot Diggity! (lol.) You must have a zipping fast Metabolism!! (?) I eat 1500 cals a day (trying 2 eat only 1200!) and weigh the Same as YOU? Is METABOLISM the answer? If you and I could join our Metabolisms together we could both perhaps find a Happy Medium? (I'm trying 2 lose and ur trying 2 Gain!!) Maybe we can thank our Metabolisms 4 this unfortunate cirmcumstance?


Posted by: TCD

Based on your weight and pics in your gallery, you have no need to bother with clean bulking. You look like you've got the bodytype that can house 3500kcals/day without much, if any fat gain. Just go for it.


Posted by: thajeepster

Quote:
Originally Posted by Missfit4all
Wow! You eat all that food and only weigh 146lbs? Dang Hot Diggity! (lol.) You must have a zipping fast Metabolism!! (?) I eat 1500 cals a day (trying 2 eat only 1200!) and weigh the Same as YOU? Is METABOLISM the answer? If you and I could join our Metabolisms together we could both perhaps find a Happy Medium? (I'm trying 2 lose and ur trying 2 Gain!!) Maybe we can thank our Metabolisms 4 this unfortunate cirmcumstance?
lol


Posted by: XcelKrush

I eat 3000-3500 a day and I could still always go for more.


Posted by: reg56

Why no shakes? I understand that whole foods are better, but I'm just curious as to why you exclude them.


Posted by: Emma-Leigh

Quote:
Originally Posted by thajeepster
damn, 3000 cals a day is hard as hell to eat cleanly (no shakes)... I got in 360g carbs and about 250g protein yesterday and thought i was gonna burst... I actually couldnt finish one of my meals yesterday... that never happens. How the hell do you guys that eat 4000+ do it?

not really a question, just getting this off my chest.
Jeepster - geez my boy.. You certainly test my patience with all your talk on this!! LOL!

I think you really need to re-assess the types of foods you are eating. At the moment you are eating a whole heap of calorie light/high fibre foods like oat-bran and vegetables!! These are going to fill you up A LOT and you will find it really hard to get those cals in.

If you are having difficulty you might have to swap some of those foods for more calorie dense options such as pasta and scotch oats... Do not cut out the good foods altogether, but decrease them so you can get the other stuff in!


Posted by: P-funk

I have no problem getting 3000 in. 4000 is easy too. at 5000 clean calories I start to have problems....


Posted by: Emma-Leigh

Quote:
Originally Posted by P-funk
I have no problem getting 3000 in. 4000 is easy too. at 5000 clean calories I start to have problems....
5000 cals!! Now that is when cheesecake comes in handy!





Posted by: P-funk

Quote:
Originally Posted by Emma-Leigh
5000 cals!! Now that is when cheesecake comes in handy!



my secret weapon.


Posted by: thajeepster

Quote:
Originally Posted by Emma-Leigh
Jeepster - geez my boy.. You certainly test my patience with all your talk on this!! LOL!

I think you really need to re-assess the types of foods you are eating. At the moment you are eating a whole heap of calorie light/high fibre foods like oat-bran and vegetables!! These are going to fill you up A LOT and you will find it really hard to get those cals in.

If you are having difficulty you might have to swap some of those foods for more calorie dense options such as pasta and scotch oats... Do not cut out the good foods altogether, but decrease them so you can get the other stuff in!
yeah, im adding in alot more pb, less oat bran, more sweet potatoes/barley and milk, plus im having an apple preworkout now... got my carbs up to 385 net 315 tomorrow for my workout day... protein is staying at a steady 250-260g fats about 65g... I think I can handle it though... I just cant seem to bring myself to buy olive oil or anything like that...

btw... does it matter that a majority of my fats come from nuts, almonds and pb? The rest is from whole eggs and fish oil. Should i have more variety?


Posted by: Emma-Leigh

Quote:
Originally Posted by thajeepster
btw... does it matter that a majority of my fats come from nuts, almonds and pb? The rest is from whole eggs and fish oil. Should i have more variety?
No - most of my fats come from walnuts, linseeds/flax, fish oils and fatty fish. As long as you are getting a good mix of mono and poly-unsaturated fats then this is fine (You usally get enough sat. fats from dairy/milk and eggs).

Just make sure you are getting enough omega-3's.


Posted by: thajeepster

done.


Posted by: Kracin

keep it up man . are you gaining on that much? i was doing 3500 a day not gaining, so im at 4000 right now, completely clean. not even a lot of peanut butter either, only a tablespoon total of pb. at first it sucked because i felt bloated , but after a couple days it was normal, gonna suck when i need to cut and drop to about 3500-3330 cals. lol gonna feel starved.


Posted by: thajeepster

I hear ya, but man, that sure is alot of oats/rice/potatoes/barley/breads... I Probably have about 2-3 tbsp pb a day, the rest are just fishoils and eggs, I know alot of people use olive oils to get in cals, but I cant really bring myself to use it, Plus i really love my pb My freinds all think im crazy because im constantly eating at work, whenever we are out i bring food with me or eat prior to/imeddiatley following, etc. And now my meals are getting bigger and bigger but you gotta do what you gotta do i guess.


Posted by: lil2fiddyguy

How many calories should I be taking in to maintain? Like for my body weight and stuff. 140lbs 5'10".Idk %


Posted by: Emma-Leigh

Quote:
Originally Posted by lil2fiddyguy
How many calories should I be taking in to maintain? Like for my body weight and stuff. 140lbs 5'10".Idk %
Why the hell would you want to maintain at 140# and 5'10??!!!

You would be skeletal at that weight and height!!

EAT MY BOY!!

EAT!!



Posted by: thajeepster

haha, get em emma, im at least trying


Posted by: thajeepster

Heres my workout day diet, off days i bump up the numbers on the pre and ppwo meals. Try to end up with at least 2800-2900cals.

Breakfast 6:30
Omelet (3/4 cup egg beaters/1 whole/egg veggies)
Oats (40g OatBran/50g Oats)
500 Cal 70c 44p 11.8f

OFF DAYS I add 1/2c skim milk

Pre-Workout 9:30
1c Skim Milk
Oats (30g oats/30g oat bran)
1/2 scoop whey
1c chopped apples
407cal 72c 30.5p 5.7f

OFF DAYS I bump it up to 50/30 Oats/Oatbran and 1 scoop whey

Workout 10:30/10:45 - 11:45/12:00

PWO Shake 12:05
50g Oats
100g Banana
1 scoop whey
430cal 65c 34p 5.3f

PPWO 1:15/1:30
230g Sweetpotato
100g Chicken (raw measure, about 80g cooked)
1 tbsp Natty PB
445cal 60c 31p 10f

OFF DAYS I Bump it up to 140g Chicken and add 1c veggies

Dinner 4:30
140g (raw) Chicken Breast
60g (dry) Pearl Barley about 1.25-1.5c cooked
1.5c Frozen Veggies
3 fish oil caplets
467cal 62c 41p 5.4f

OFF DAYS I Increase to 80g Barley

Snack 7:30
Either
Omelet (1c Egg beaters/Veggies)
2 slice ezekial bread
1 tbsp pb
433cal 50c 42p 8.8f
OR
Salad
1 can Tuna
16g Almonds
430cal 46c 41p 10.4f

Pre Bed 10:30
226g Cottage Cheese
26g Natty PB
316cal 12c 34p 15f

Total
2971cal 384c (310net) 254p 62f

Numbers go up a little more due to condiments (sf syrup/mustard/sf jelly) and crystal light, etc.

I wouldnt want to bump the carbs up that much more, so if i need more cals in the future should i just increase fats?


Posted by: Kracin

you may want to change that pre-workout skim milk and put it in the post workout, and possibly have rice instead of oats post workout so your body gets what it needs quicker...... just my opinion though, you change your diet every week and it always looks pretty good. oh and if its 310c to 254p , and your looking for more calories.... more carbs wont hurt at all, much better than the fats especially if you are alreayd getting enough, if you want a cleaner bulk, keep the fats at a level where you wont be taking in extra, and just take extra carbs as long as your protein is still high enough. (a little more fats wont hurt though)


Posted by: Missfit4all

One thing is 4 sure Jeepster...You is ONE LEAN MACHINE!







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