Clean Bulking, What to Eat?

[Quickshot657]

I bulked up when i first started working out, and i was a really REALLY small skinny guy, but i bulked up to 150 from 110, but gained a great deal of fat. I am now in the process of losing that fat but REALLY trying to keep the muscle.

My attempts are pretty successful so far, but the problem is that when the winter rolls around i'd like to bulk up as fast as i can with as little fat as possible.

My question is simple, how? Do i continue to run (not alot, but perhaps 10-15 minutes max) and eat HIGH protein and carbs?

My problem before may have simply been TOO much in one day, i never counted but i wouldn't be surprised if i had 3000-4000 Cals a day.

Now my ideal weight for body size is around 170 (being 5'5' i'd say with a low BF% thats pretty good looking). I will be cutting down to 135 going in to the winter, and i can see a huge increase when i bulk up again, i can see 155 or even 160 possible for when the summer rolls around the coming year. Then i will cut until a great BF% is achieved once more.

Anyway, enough of those goals, i'd just like to know how to add less fat. Any input would be helpful.

[Footballledg]

make sure that you are bulking fairly clean ie. 1 cheat meal per 2 weeks. Keep up the protein and keep the fat at a good level.

[Quickshot657]

I'm having no cheat meals at all, but then again for someone trying to gain muscle it feels like every meal is a cheat meal (i have so many carbs).

I just want to know what i can do to clean bulk, maybe 40% good carbs, 40% protein and 20% fats?

I also want to know optimal food for this type of bulking.

[motocross871]

Try and eat mostly chicken, lean meat, fish, brown rice, oatmeal, plenty of veggies, whole wheat bread. Cant go wrong with any of that

[Quickshot657]

Try and eat mostly chicken, lean meat, fish, brown rice, oatmeal, plenty of veggies, whole wheat bread. Cant go wrong with any of that

I guess you're right, i can stay away from ham/beef, but can consume steak, and eat mostly chicken and tuna or fish. I'll just try to up my cals and carbs alot, but perhaps not as much as before.

[soundcheck129]

You can eat whatever you want, as long as you don't go too far over maintenance on a consistent basis.

[rockeo]

yea 40 / 40/ 20 split will hopefully work out as good as it has with alot of other people.- enjoy eat up.

[Quickshot657]

yea 40 / 40/ 20 split will hopefully work out as good as it has with alot of other people.- enjoy eat up.

Haha not til the winter, i am counting the days trust me. I have barely any carbs now, and it sucks haha.

Thanks guys.