Clean Bulk

[Anthony21]

Ok So i'm trying to bulk the right way. I'm going to add 3 days of cardio for 20 min for the days that I lift. I'm going to try and intake 4,000 cals as best as I can. Tell me if this looks like a good diet plan for a clean bulk.

77 grams Protein powder
2 cups Skim Milk
2 cups Oatmeal
3 2/3 tsp Olive, Flax or Salmon Oils

35 grams Protein powder
1 cup Skim Milk
2/3 cup Oatmeal
1 tsp Olive, Flax or Salmon Oils

42 grams Protein powder
2 2/3 cups Fruit juice

2 1/3 cups Rice
2 Peppers (bell or cubanelle)
3 1/3 tsp Olive, Flax or Salmon Oils
13 oz Tuna, canned in water

13 oz Chicken breast, skinless
1/3 cup Applesauce
2 1/3 cups Rice
10 tbsp Almonds, slivered

35 grams Protein powder
1/2 cup Yogurt, plain, low fat
2/3 cup Oatmeal
1 tsp Olive, Flax or Salmon Oils

[Anthony21]

any comments?

[zinghigh89]

im no trainer or nutrionist by any means, but im also bulking and seems like from waht ive read on here that a lot of the guys say fats and carbs are more important when bulking so you might not need all that protein. but, again, im no trainer.

[Anthony21]

True but Portein is the main componet in building muscle. Appreciate the comment though any others?

[liftjunkie06]

Way too much protein IMO. You'll never use all of that. It' not as simple as portein is the main part of muscle. And I personally never go over 35-40 grams at a time as your body just can't assimilate that much protein, unless you have like 400 lbs of LBM or something.

[Anthony21]

Ok man i'm just really really confused. All I'm trying to do is a clean bulk without the excess fat. I don't know what kind of diet to follow.

[Alienheat4]

You will put on fat during a bulk that much is a given. But keeping that fat to a minimum has more to do with the amount of surplus calories you take in. And at your size 4000 calories is just asking for quick fat gains.

[Anthony21]

ok so should I take in 3000 calories?

[Alienheat4]

3000 sounds better.

Use this BMR calculator if your stats are any different than what are listed in your profile:

http://www.bmi-calculator.net/bmr-calculator/

[Anthony21]

my problem is coming up with a diet for a clean bulk though. So with that link you pasted my BMR is 2074.165 so now what?

[fcalise]

my problem is coming up with a diet for a clean bulk though. So with that link you pasted my BMR is 2074.165 so now what?

Now you can click the link about calculating how much calories you need to maintain your current weight according to your physical activity per week.

Then if you click on the link about gaining weight, it will tell you it is roughly 3500 calories to gain a pound, so about 500 extra calories (on top of your maintenance amount) will allow you to gain some.

Hope this helps

[Anthony21]

So If I did that the right way it would come to a total of 3,714 calories I would need for a bulk then right?