Hey all
Currently sitting around 86kg and want to clean bulk it up to around 90kg + within 10 months. Obviously I want to do this without a gut and a minimal amount of fat.
This is my diet so far I am hoping to consume around 3250 - 3500 cals per day. Going to pre make the meals when I have to.
Also any advice on cardio - currently doing 10-15 mins 3x per week after weights session.
8:30 Meal 1- 30 grams protein from whey isolate, 1 egg, 1 cup oats 400 *edit ~ 6-8 almonds + Fish oil.
10:30 Meal 2 - 240g ground beef 1 cup brown rice 450
Train
1:00 Meal 3 - 30 grams protein 1 banana
2:30 Meal 4 - 200g ground beef 1 cup white rice
5:30 Meal 5 - 200g chicken breast 200g sweet potato
8:30 Meal 6 - 200g chicken breast or fish 200grams broccoli
Can have vegetables with any meal
The time I am able to train will very likely alter so any certain meals I should take before/after the actual workout?
Cheers
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01-16-2014, 04:24 AM #1
Opinions on diet plan for clean/lean bulk?
Last edited by Hearto; 01-17-2014 at 09:16 AM.
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01-16-2014, 05:58 AM #2
- Join Date: Dec 2013
- Location: Maryland, United States
- Age: 29
- Posts: 807
- Rep Power: 2280
1) Clean bulking has nothing to do with the types of foods you eat, because, as you should know, there are no "clean" foods.
If you want to clean bulk, add a 10-20% surplus to your TDEE. (Go here to calculate your TDEE and macros: http://forum.bodybuilding.com/showth...hp?t=156380183). Bulking at a small surplus will let you gain muscle while putting on little fat.
2) You don't need to eat 6 meals a day (unless you enjoy eating that frequently and it works with your schedule).
3) Yes, you can have vegetables with any meal. But your diet looks bland and deficient in dietary fat. I suggest varying it for enjoyment and to prevent developing deficiencies.
4) If you want to cardio, that's fine. It's great for overall cardiovascular health, but just make sure to account for it when calculating your TDEE.
5) Eat your meals when you're hungry and when your schedule allows.
6) Read through the 'stickies' at the top of the Nutrition section because you seem a little misinformed.
If you have questions, feel free to ask.
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01-16-2014, 06:02 AM #3
No offense, but your "meal plans" seem more based on broscience then actual nutritional information.
1) You do not have to eat directly after your workout, as the anabolic window is a myth. Do this only if you prefer.
2) You do not have to eat 6 meals a day at certain times, as meal frequency is completely independent of body composition. Do this only if you prefer.
3) You do not have to eat beef/chicken breast/fish at every meal. Read the stickies at the top of this forum to get a better understanding of nutrition. Estimate your TDEE, find your protein and fat minimums, and then come back with more questions.
Plus, I didn't actually calculate your macros for you, but it looks like you might be low in dietary fats...If you're spinning your wheels you are really moving backwards. Everyone is passing you by.
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01-16-2014, 05:44 PM #4
Thanks a lot buddy, I started this yesterday and I only did around 5 meals. I will vary the rice up with potato and occasionally pasta.. A friend who does take it pretty seriously/competition wise, wrote this diet plan for me which is why I was a bit skeptic and decided to get some advice on here.. roughly how many calories would you say I am consuming?
My main goal is to just keep the stomach off while gaining weight and the cardio is for cardiovascular health.
I agree there are not enough dietary fats, any recommendations?
Cheers Hearto
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01-16-2014, 08:16 PM #5
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01-16-2014, 11:08 PM #6
He did it to produce 3300 cals (knowing I'm not training to compete). He won the teenage IFBB over here so obviously I do trust what he says. It does state the amounts in grams he has given and I will be consuming. He said he knew all the percentages he was giving me, however I just wanted some advice from others on here, you know.. the reason I made this thread. With advice I will go back to him and ask for him to alter/question him on my diet.
Thanks for the advice
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01-17-2014, 12:51 AM #7
If he's used ratio's or percentages, drop the whole plan and come back here.
Ratio's generally over-estimate protein needs and under-estimate fat and it looks like your consuming a lot of protein.
If you want to follow this I would recommend using myfitnesspal to work out the specific macro's + fibre, that way you can tweak it if needed.
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01-17-2014, 12:54 AM #8
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01-17-2014, 12:55 AM #9
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01-17-2014, 12:58 AM #10
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01-17-2014, 01:08 AM #11
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01-17-2014, 09:08 AM #12
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01-17-2014, 09:10 AM #13
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01-17-2014, 09:13 AM #14
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01-17-2014, 09:20 AM #15
- Join Date: May 2013
- Location: Michigan, United States
- Posts: 22,935
- Rep Power: 154135
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01-17-2014, 02:28 PM #16
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01-17-2014, 06:05 PM #17
Yeh tru tru, I know what you mean, and IFBB isn't the most legitimate. He did have a nutritionist/pt helping him out with the plan tho and deserved to win. He was at 85kg ~4.2% bf, for an 18 year old (hes now 19).
Nothing I hate more then Bro-science, I study a medical degree and you get a lot of that from others.
Tbh haven't really researched into my own diet, simply because I have only been lifting on and off for around a year but now want to start taking it seriously, which is why I asked him for help. I usually just tried to eat healthy, avoided fast food and cooked my own meals - but defiantly did not calorie-macro count. Obviously I still gained muscle because I eat quite a lot but added an amount of fat around my stomach and hips.
Any advice on how I should go about creating my own diet plan? I don't want to jump into anything wasting my time, therefore I want to do it right. However no problem with experimenting diet plans, whether they work or not, it's a form of learning.
Cheers Hearto
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01-17-2014, 06:19 PM #18
- Join Date: Dec 2013
- Location: Maryland, United States
- Age: 29
- Posts: 807
- Rep Power: 2280
Fulfill your calorie/macro/micro requirements with foods you enjoy (use common sense and practice moderation), while comprising the majority of your diet from whole or minimally processed foods. This'll give you a realistic and sustainable eating plan that will support your physical and mental health.
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01-17-2014, 06:29 PM #19
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01-17-2014, 07:11 PM #20
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01-18-2014, 08:15 AM #21
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01-18-2014, 08:20 AM #22
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01-18-2014, 05:47 PM #23
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01-18-2014, 06:30 PM #24
- Join Date: May 2013
- Location: Michigan, United States
- Posts: 22,935
- Rep Power: 154135
Just because someone may not have the physique of someone who is knowledgeable on the subject, doesn't mean they don't know what they're talking about. Often these guys know a lot more than your "bros" from the gym (your friend for example).
It'd do you well to remember that.
He's been a member of these forums for a while, and is a regular, knowledgeable poster in this section. He knows what he is talking about and his advice is solid.�USMC (2009-2013) �
▬ *Former* Wanna-Be Powerlifter : Best Total : 1300 (440/320/540) @ 168lbs BW (W/ Wraps) ▬
♦Currently full on dad-bod status (minus the dad part)
*NEW TRAINING LOG* ; https://forum.bodybuilding.com/showthread.php?t=178104781
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01-18-2014, 06:59 PM #25
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01-18-2014, 10:58 PM #26
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01-18-2014, 11:02 PM #27
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01-18-2014, 11:04 PM #28
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01-18-2014, 11:06 PM #29
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01-18-2014, 11:09 PM #30
I didn't neg you at all, so thanks for the favor.
I'll try not to joke at all, since you seem unable to handle it.
There is no fat in egg whites.
There is fat in (whole) eggs, dairy, meat, fish, nuts, nut butters, avocados. Surely you know of foods with fat in them ?
Stay away from (man made/industrial) trans fatsLast edited by MetilHed; 01-18-2014 at 11:14 PM.
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