Clean bulking and routine help needed! (18 y.o)

[Sportex]

Hi everyone. I signed up a few months ago. I was going to cut some fat off, then clean bulk. I guess I've messed around a little since and been lazy. I've thought long and hard, and think that cutting, just to bulk again is pointless considering my bodyfat isn't probably too high.

The only problem I face is the foods that I eat. I don't eat a lot of the foods that bodybuilders eat/are key for muscle growth. With my diet not being really good lately, my average day of food has been based around the following meals:

Breakfast: porridge with semi-skimmed milk, ON Gold standard whey w/ SS-milk, banana

2nd meal: chicken breast, 100g rice (reggae sauce for flavouring)

3rd meal: heinz vegetable soup (removed some of the juice) 1x brown bread

4th meal: chicken breast, 100g rice

5th meal: steak, 100g rice

6th meal: half can beans, 4 slices of brown bread, 2 eggs (scrambled)

Pre-workout: banana
Post-workout: banana, whey protein w/ water
Every other day: 2x5g creatine


All these meals are mixed up daily. Some days I may have chicken and rice 3 times in a day. I may have no soup, no beans toast and egg.

I DON'T EAT TUNA/FISH IN GENERAL. I don't eat pasta, but I think I will start eating it.


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Current stats:

Height: 6ft 1
Weight: 161lb (11 st 5)
Bodyfat: unsure
Maintenance calories: 2400 (average)

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What help do I need?

I need a diet plan that consists of around 6 meals and total to around 3000 or so calories. As I currently require around 2400 calories for maintenance, I assume for a clean bulk I read that I need 10-20% more - so between 2640 and 2880. But I've spoke to friends who say add 500 because of my build. So I need advice on this.


I will eat nuts, pasta etc if needed but I can't stomach tuna or any other fish for that matter. I also only really eat carrots out of all the veg. Poor I know.

Can I just eat chicken and rice 4 times a day, porridge for breakfast and steak with a jacket potato?

As you can see I really lack knowledge and just require some help. I've read around the forum a lot but I just need some solid information related to my diet needs as I am a picky eater.


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Supplements.

I currently have:
2 x 4.5kg Optimum Nutrition - gold standard whey protein
1 x 4.5kg Optimum Nutrition - serious mass
1 x Optimum Nutrition Amino chewables (100)
2 x 8kg Monster Matrix

500g x MyProtein Creatine
908g MyProtein - Whey Protein
2500g MyProtein Hurricane XS (protein+carb)
2500g MyProtein Instant oats

How can I factor some of these into my diet without going overboard, or should I avoid the high calorie shake and focus on eating more?

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I want to bulk up for around 4 months, add muscle and limited fat. Then cut for around 2 months.


All help is appreciated. I am going to continue reading more diets, but as I say I don't eat a lot of what others eat. I also study at university so sometimes have to eat sandwiches and cold veg.

After I get a diet put sorted and a proper 5-day workout routine, I will be making a journal/start a blog to track process and post daily workouts/diet.

I look forward to hearing what you guys have to say!

[Sportex]

More pics

[Sportex]

Also just to add. I've been training for around 2 years, but nothing really serious. I do one body part per day, but need to train legs more!

Does anyone recommend chest, back, arms. Or chest + tris, back + bis. Or chest + bis, back and tris?

Looking for a new workout too so I'll keep looking around but would appreciate help on that too!

[Cazax]

There is not such a thing as 'good' or 'bad' food. As long as it doesn't have industrial trans-fat it's OK to eat. Your diet sounds extremely boring, you should eat what is most convenient to you not what others says. If you want white bread then do it. If you want poptarts than have some. As long as it fits your macros it's perfectly fine to fit the food you enjoy.

I recommend you to read this thread: http://forum.bodybuilding.com/showth...hp?t=136691851

Beast routine: http://forum.bodybuilding.com/showth...hp?t=148036063

[Sportex]

There is not such a thing as 'good' or 'bad' food. As long as it doesn't have industrial trans-fat it's OK to eat. Your diet sounds extremely boring, you should eat what is most convenient to you not what others says. If you want white bread then do it. If you want poptarts than have some. As long as it fits your macros it's perfectly fine to fit the food you enjoy.

Thanks I will check those out.

Can anyone else help me with a diet based on what I eat now?

Thanks, I hope to start this weekend!

[Sportex]

Also if i do the 5x5, should i be doing like 70% max weight for all 5 sets or so i gradually increase?

[krisram89]

I am 5'11" weighing 154lbs. I like to gain good muscle mass and physique. My body fat is between 15-19%. I took Muscle juice 2544 but i gained a lot of fat near my belly.

Current Stats:
Diet:
Wake up - one glass of milk
Workout
Post workout - one glass of milk
Breakfast - 4 slices of wheat bread + 2 whole eggs
snack - wallnuts, and cashew nuts
Lunch - 1 cup rice + 1 egg
dinner - 100 grams chicken + 2 slice bread
Pre bed - 100 grams yoghurt

Workout:
Monday - Shoulder
Military press 4 sets
Seated Dumbbell Press 3 sets
Dumbbell lateral raise 3 sets
Forward Raise 3 sets
Upright rowing 3 sets
Dumbbell shrugs 3 sets

Tuesday - Tricep
Close grip bench press - 4 sets
Lying barbell ( skull crushers ) 3 sets
Tricep pushdown 3 sets
Single hand Dumbbell extension 3 sets
Bench dips 3 sets
Reverse curl 3 sets

Wednesday - Legs
Squat 4 sets
Leg press 3 sets
leg extension 3 sets
Leg curl 3 sets
dumbbell lunges 3 sets
calf raise 3 sets

Thursday - Back
Barbell pullover 4 sets
Lat pull down front - 4 sets
Seated rowing - 3 sets
Barbell rowing - 3 sets
close grip lat pull down - 3 sets

Friday - Chest
Flat Bench press 4 sets
Incline bench press 3 sets
Flat flyes - 3 sets
Dumbbell pullover 3 sets

Saturday - Bicep
standing barbell curl 4 sets
incline dumbbell curl 3 sets
hammer curl 3 sets
preacher curl 3 sets
wrist curl 3 sets

I wish to gain a good muscle mass. Good physique. Please suggest me the workout chart, diet chart and the supplements(if required). To gain good muscle.
Should i under go Bulking phase first. Then cutting phase. or should i take diet to gain. I need to gain good physique in 6 - 10 months.

Thanks and Regards