I have been trying to do a very CLEAN bulk for the past 2 weeks. I was cutting for the last 2 and half months. I am 194 lbs (@ 6 foot 1 inches) right now and my Tanita Ironman scale says I am 15 % body fat which may be a little high since its a electronic reading. Should I be gaining 0.50 lb a week on a clean bulk?
It would still be nice to try to stay lean and gain some muscle but I know you can’t really do both at the same time. Could I eat around maintenance which I believe is 3100- 3200 calories based on my activity level (3-5 days active lifting/ cardio).
This meal plan below comes out to be roughly:
- 3250 calories
-100 g of fat
-220 g protein
-310 g carbs
Meal 1:
-3 eggs boiled
-1/2 cup oatmeal
-1 cup 2% milk with ½ scoop muscle milk
-1 orange
Meal 2:
-3 oz. spaghetti (dry)
-1 tbsp of olive oil
-3 oz. chicken breast
Meal 3:
-1 scoop muscle milk (pre workout w/ Jacked)
-1 tbsp of olive oil
-3 oz spaghetti
Meal 4:
-1 cup brown rice cooked
-1 scoop muscle milk with 2% milk (post workout)
-1 apple
-1 tbsp olive oil
Meal 5:
-12 medium sized shrimp (20g protein roughly)
-1/2 cup oatmeal
-1 tbsp natural Peanut Butter
-2 oz spaghetti
- 2 tsp of fish oil
Meal 6:
- some green beans
-1 tbsp olive oil
-1 scoop muscle milk
Meal 7:
-3 oz chicken breast
-1 tbsp natural peanut butter
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06-14-2011, 03:55 PM #1
Please Critique my diet for Clean Bulk
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