Clean Bulking Diet!!

[ruggaz]

Age:16
Current Weight: 170 pounds
Current Height: 6' 1/2"
BF: Around 12%
Goal: Add lean muscle mass without to much fat gain.

m1 (7 or 7:30)
1 cup skim milk
2 eggs
6 whites
2/3c oats

m2 (11 am)
200g tuna
1 hardboiled egg
Carrot
1 cup sweet potato

m3 (1:15 pm)
200g chicken breast
½ cup brown rice
Salad
2tbsp balsamic vinegar
1 tbsp Olive oil

m4 (3:45 pm)
100g tuna
1 cup sweet potato

Train 4:15 until 5

m5 (post w/o 5 ish)
2 scoops whey
1/2c oats

m6 (7:30)
200g Chicken or fish or Very lean beef (higher fat cut 1 or 2 times per week)
1 cup brown rice
1 tbsp olive oil (omit if higher fat beef cut is consumed)
5 oz cucumber

m7 (10 pm)
3 strawberries
2 scoops whey
Fish oil/Flax to take me up to about 15g's of fat

 

[ruggaz]

Oh yeh, P-Funk if you are reading - you have probably picked up that it looks like your diet but quite a bit modified to get in some extra calories.

Oh yeh and i forgot, do you think 1 cup of no fat milk per day in meal 1 would be too detrimental?

 

[P-funk]

Nice, I like the diet a lot. The milk should not be a problem depending on how well you handle dairy products. When I am bulking up sometimes I like to have some skim milk (only because I hate the taste of whole milk) with uncle sam cereal (or occasionaly Raisen Bran, just don't tell Jodi ). I can't have it to often though because milk bloats me up. But, at 16 when I was trying to gain weight I would have milk every morning with some cereal so don't sweat it. If you find you are gaining to much fat or getting bloated then drop it, or maybe just have it once every two or three days. It is nice though because it leaves you somewhere to go incase you need to do a mini cut in the middle of you bulking phase, or just need to lean out a bit, you can drop the milk and maybe some other small calories in the other meals (like eat less sweetpotato) and you should lean out with out losing size.

Do you now how many cals and the macro breakdown this plan comes out to?

 

[ruggaz]

Sweet. I am pretty sure i don'r react badly towards dairy. (In terms of both bloating and fat gain).

I don;t know the macro breakdown, i havn;t calculated it yet because certain foods on Fitday do not coincide with the packages of the food. Different produce here in Australia is what i am putting that down too, different brands also.So i think i will go with the macro breakdown on the package rather than Fitday. So it might take me some time to compile the packages and add it all up. So i will post the macros/calorie breakdown for each meal soon.

I won;t start this regime for another week or so that gives me some leighway to make sure everything is in order.

Thanks for the feedback.

 

[Jodi]

Originally posted by P-funk
When I am bulking up sometimes I like to have some skim milk (only because I hate the taste of whole milk) with uncle sam cereal (or occasionaly Raisen Bran, just don't tell Jodi ).

What? Did you think I wouldn't see this?

I would personally prefer a different cereal though