Post your clean bulk diets

[Swaggydoo]

Hey guys, jus wondering what your clean bulk diets look like, and then make one of my own. Please also post your height and weight.

[lucasrd]

5 10 218lbs

wake up: 2 scoops whey in skim milk
breakfast: 4 eggs, 2 slice ww toast with nat. PB., One or two bananas, water
Lunch: Chicken Breast, WW Pasta, broccoli, carrots, cauli, (all fried in olive oil)
Pre WO Shake: 1/2 c oats, 1 scoop whey, banana, skim milk
Post WO Shake: 1c oats, 2 scoop whey, skim milk, banana
pre-dinner meal: 1 can tuna or salmon, raw veggies, ww bread (1-3 slices)
Dinner: Sensible dinner (what ever I or the wife makes) usually pretty healthy, but not always 100% clean.
Bedtime: cottage cheese, natty PB, Fiber-One Cereal, or WW Toast

I don't take accurate measurements or count calories...I eat good sized portions and monitor my body fat and strength gains.

I would assume the above is about 3500 to 4000 cals, about 220g protein.

I've put on 20 lbs of body weight and 90 lbs on my bench in the past 5 months on this type of diet.

[Captain Sagara]

7.30AM:12 Egg Whites
2 Egg Yolk
Mushrooms
100G Oatmeal
Whey Protein Isolated 1 Scoop
Green Beans

10.30AM:PWO WMS 1 Scoop:50G
Whey Protein Isolated 2 Scoops

11.30AM:12 Egg Whites
Red Meat Steak
Green Beans
250G Sweet Potato

13.30PM:Chicken Breast
Turkey Steak
200G Brown Rice
Green Beans

16.00PM:Chicken Breast
Red Meat Steak
50 G Oatmeal
Green Beans


18.30PM:Chicken Breast
Turkey Steak
Green Beans


21.00PM:Red Meat Steak
Green Beans

22.00AM:Casein Protein 1.5 Scoops

[Swaggydoo]

cheers anyone else?

[BG_1]

10am:

100g of oats, 2 slices of bread, Pint of milk, Banana (aapox 800cals)

1pm:

150g of wholewheat pasta, 2 slices of bread, Tinned mackeral (appox 900cals)


4pm:

Peanutbutter with 2 slices of bread + Pint of milk (800cals)


7pm.

150g of chicken, 80g of rice, 2 peices of bread, 50g of almounds (800cals)


10pm:

3 whole eggs (250cals)


11:30pm:

Whey shake in pint of milk (400cals)

I also snack on another 50g of almounds thoughout the day

(I add veg to most of my meals as well)

[sieb]

6am 6 egg whites 1 yolk, 100g oats, blueberries

9am 2 scoops protein, 1 apple, 1 tbsp peanut butter

12 50g brown rice, 200g salmon, 150g broccoli

3pm 1 chicken breast, handfull almonds

6pm 50g oats, 200g chicken breast, salad or veggies

9pm 150g cottage cheese

About 2900 calories, 40p 30c 30f

[_shift]

Wake (5:30 AM): 1 scoop 100% Optimum Nutrition Whey Protein

Gym (6:00 AM): White Flood + Green Mag

After Gym (8:00 AM) 2 scoops 100% Optimum Nutrition Whey Protein

Breakfast (9:45 AM) 2 whole eggs, 3 servings egg whites, 3 pieces turkey bacon, peice of whole wheat toast or .5 cup oats

Snack (11:30 AM) .5 scoop 100% Optimum Nutrition Whey Protein, .5 scoop 100% Optimum Nutrition Casein Protein, .25 cup Light n' Fit Yogurt, 1Tbsp Naturally More Peanut Butter, all mixed

Lunch (1:00 PM) 1 chicken breast, .5 cup brown rice, .5 cup fat free cottage cheese, .5 cup Light n' Fit Yogurt, 28 almonds, apple

Snack (3:00 PM) .5 scoop 100% Optimum Nutrition Whey Protein, .5 scoop 100% Optimum Nutrition Casein Protein, .25 cup Light n' Fit Yogurt, 1Tbsp Naturally More Peanut Butter, all mixed

Snack (5:00 PM) 1 pouch chunk light tuna, peice of whole wheat bread

Dinner (7:00 PM) Whatever the hell we cook that night, usually some sort of fish or poultry with pasta and veggies

Before Bed: 1 Scoop 100% Optimum Nutrition Casein Protein, 2Tbsp Naturally More Peanut Butter, all mixed

Looking at all that, I eat a sh_t ton of food in one day...

[syssstem]

Wake (5:30 AM): 1 scoop 100% Optimum Nutrition Whey Protein

Gym (6:00 AM): White Flood + Green Mag

After Gym (8:00 AM) 2 scoops 100% Optimum Nutrition Whey Protein

Breakfast (9:45 AM) 2 whole eggs, 3 servings egg whites, 3 pieces turkey bacon, peice of whole wheat toast or .5 cup oats

Snack (11:30 AM) .5 scoop 100% Optimum Nutrition Whey Protein, .5 scoop 100% Optimum Nutrition Casein Protein, .25 cup Light n' Fit Yogurt, 1Tbsp Naturally More Peanut Butter, all mixed

Lunch (1:00 PM) 1 chicken breast, .5 cup brown rice, .5 cup fat free cottage cheese, .5 cup Light n' Fit Yogurt, 28 almonds, apple

Snack (3:00 PM) .5 scoop 100% Optimum Nutrition Whey Protein, .5 scoop 100% Optimum Nutrition Casein Protein, .25 cup Light n' Fit Yogurt, 1Tbsp Naturally More Peanut Butter, all mixed

Snack (5:00 PM) 1 pouch chunk light tuna, peice of whole wheat bread

Dinner (7:00 PM) Whatever the hell we cook that night, usually some sort of fish or poultry with pasta and veggies

Before Bed: 1 Scoop 100% Optimum Nutrition Casein Protein, 2Tbsp Naturally More Peanut Butter, all mixed

Looking at all that, I eat a sh_t ton of food in one day...

i eat probably more then that and im only 155 pounds, and i dont do cardio, and i only train 3 times a week, confusing

[_shift]

i eat probably more then that and im only 155 pounds, and i dont do cardio, and i only train 3 times a week, confusing

I should probably step it up then :P

[syssstem]

I should probably step it up then :P

haha your doin good, i shoultn say i eat more but probably close to that, keep up the good work!

[bryaninkorea]

Meal one
-2 scoops protein
-2 cups wheat cereal
-2 cups milk
-2 table spoons olive oil

Meal Two
-.5 cup of brown rice (raw)
-200 grams chicken

Meal three (pre workout)
-2 scoops of whey
-1 cup milk
-2 cups wheat cereal

Meal four (post workout)
-2 scoops whey
-1 cup flour
-1 scoop gatoraide

Meal five
-1 cup bobsmil natural cereal
- 2 tb p.b
-200 g chicken breast

Meal six
-100 grams chicken
-.25 cups almonds
-2 protein bars

Meal seven (bedtime snack usually spread out for a few hours)
-200 g chicken
-1 cup egg beaters
-1 cup cottage cheese

[bseidl]

I mix up the types of food I eat. All clean foods...

Meats:
Chicken
Lean steak
Turkey
Tilapia
Tuna
Cottage cheese

Carbs:
Oatmeal
Cereal
Sweet Potatoes
Red Potatoes
WW pasta
WW bread
Beans
Rice

Fats:
Olive Oil
Flax Oil
Flax seed powder
Walnuts
Almonds
Peanut butter

Here's my macro schedule for each day using different foods from above.

Meal 1:
40g Protein
100g Carbs
15g Fat

Meal 2:
40g Protein
40g Carbs
15g Fat

Meal 3:
40g Protein
40g Carbs
15g Fat

Meal 4:
40g Protein
40g Carbs
15g Fat

Meal 5:
40g Protein
15g Fat

Meal 6:
40g Protein
15g Fat

Totals:
Protein - 240g
Carbs - 220g
Fat - 90g
Calories - 2,650