Clean bulking meal plan

[sheenbux]

Yo,

Devised this meal plan for clean bulking. 5'10" 80kg 9.5%BF


Meal 1:
3 Eggs scrambled on rye bread (1 slice)
Oats 80g ,Goji berries mixed in

Meal 2:
Tuna 1 can mixed with mayo (in a whole-wheat pitta/wrap on training days)
Celery sticks (3) stuffed with cottage cheese
Handful nuts

Meal 3:
Chicken breast/turkey steak x2
150g brown rice
Broccoli

Meal 4 (pre workout):
Whey Protein 1 scoop
Apple

Meal 5 (post workout):
Whey Protein 2 scoops
Banana or 4 jaffa cakes

Meal 6:
Fish/Meat, 2 portions
Carrots/peas/broccoli/sprouts/beans
Small sweet potato (on training days

Meal 7:

2 scoops casein protein

What do you think? Any additions/tweaks much appreciated!

Sheen

[NegatronPrime]

nowhere have you stated your daily macro intake requirements so no one can critique.

is eating 7 times a day and having casein before bed personal preference?

[HunterCML]

Why did you make two threads?

[jarekd1234]

clean bulk-1-500 over maintenance
dirty bulk- 500+ over maintenance

it's not food choice.. it's the caloric surplus

[namechange2]

IMO, casein protein isolates like that are not needed before bed. Have some crackers with cottage cheese.

[HunterCML]

www.youneedhelp.totalh.com

[sheenbux]

dont have time to count calories, grams of protein, grams of fat
increasing the amount of calories going in to gain size, obv I will cut back if my body starts to store fat.
I think you would all agree I have adequate amounts of protein for some of my weight, was looking more for varients or eat this not that type of comments.

I posted it twice as my internet provider told me the first one didnt work.

To those gave a sensible reply, thanks.

And yes casein is a personal preference, gives me 42g of protein and is mixed in with ground flaxseed

[festeri]

dont have time to count calories, grams of protein, grams of fat

What a bald-faced lie

[mike201011]

dont have time to count calories, grams of protein, grams of fat
increasing the amount of calories going in to gain size, obv I will cut back if my body starts to store fat.
I think you would all agree I have adequate amounts of protein for some of my weight, was looking more for varients or eat this not that type of comments.

I posted it twice as my internet provider told me the first one didnt work.

To those gave a sensible reply, thanks.

And yes casein is a personal preference, gives me 42g of protein and is mixed in with ground flaxseed

But yet you have time to post?


Try this: http://www.fitday.com/

[WonderPug]

I posted it twice as my internet provider told me the first one didnt work.

That's utterly ridiculous.

[sheenbux]

6'1 162lbs and on a bodybuilding forum?

wasting time??

[festeri]

6'1 162lbs and on a bodybuilding forum?

wasting time??

[joshuatrester]

6'1 162lbs and on a bodybuilding forum?

wasting time??

Prepare for an infraction son.....

[sheenbux]

wasnt aware this forum was full of smartasses giving wise cracks, posted to get some ideas

[festeri]

wasnt aware this forum was full of smartasses giving wise cracks, posted to get some ideas

[PoisonClown]

dont have time to count calories, grams of protein, grams of fat

Dude, it would take you like 10 minutes to figure the macros in that diet.

[WonderPug]

dont have time to count calories, grams of protein, grams of fat

It doesn't sound like bodybuilding is for you.

[andrerox80]

dont have time to count calories, grams of protein, grams of fat

then no one can help you. no one is going to do it for you. put everything in livestrong. sinmultaneously, use the calculation in the sticky on calculating cals and macro's. see where you're at vs where you need to be. for a "clean" bulk (how is that word stilllll around), you don't want your surplus to be too big. but these are the things that matter. not your food choices. so anyone who really comments, well, it'll be bs.

[BigManChris]

just want to get some input of my clean bulk diet ( I'm lean 5-7% bodyfat, 6'3 172 pounds) been cutting for awhile and want to start a new bulk but go cleaner
this is excluding my multi vitamin, fish oil, vitamin c, d, magnesium, etc
breakfast
scoop of protein powder
oat bran
blueberries
bcac+glutamine
583 cal 63g protein
lunch
sweet potato
yogurt+banana
400 cal 22.6gs protein
Pre workout shake
protein powder
pre workout
bcaa+glutamine
orange
apple
285cal 27.5g protein





Post workout shake
protein powder
casein powder
bcaa+glutamine
(plain white potatoes baked on the side)
393cal 40g protein
Meal (one hour after shake)
quinoa
chicken
brocolli
green bean, yellow bean and carrot mix
onion
mushroom
spinach
670cal 49g protein
Next meal ( i usually get creative)
either protein cheesecake,
protein muffins,
protein cookies etc
using casein protein
564cal 58g protein

Total 2900 calories 260g protein

[QuiteRadical]

Sounds good, bruv.