Bodybuilding.com Information Motivation Supplementation
in:

    The World’s #1 Bodybuilding And Fitness Forum - Save Up To 50% Off Retail Prices In Our Bodybuilding.com Store!

Reply
Results 1 to 5 of 5
  1. #1
    Registered User Aakash69's Avatar
    Join Date: Mar 2010
    Age: 22
    Posts: 27
    Rep Power: 0
    Aakash69 is just really nice. (+1000) Aakash69 is just really nice. (+1000) Aakash69 is just really nice. (+1000) Aakash69 is just really nice. (+1000) Aakash69 is just really nice. (+1000) Aakash69 is just really nice. (+1000) Aakash69 is just really nice. (+1000) Aakash69 is just really nice. (+1000) Aakash69 is just really nice. (+1000) Aakash69 is just really nice. (+1000) Aakash69 is just really nice. (+1000)
    Aakash69 is offline

    how to clean bulk..

    as the question sayss how to clean bulk..

    what should u eat...

    how should u lift strong or alot of reps..

    do cardio or not?
    Reply With Quote

  2. #2
    Finally learning... .Geeza's Avatar
    Join Date: Jan 2010
    Location: United Kingdom (Great Britain)
    Stats: 6'0", 183 lbs
    Posts: 955
    Rep Power: 45
    .Geeza has a brilliant future. Third best rank! (+40000) .Geeza has a brilliant future. Third best rank! (+40000) .Geeza has a brilliant future. Third best rank! (+40000) .Geeza has a brilliant future. Third best rank! (+40000) .Geeza has a brilliant future. Third best rank! (+40000) .Geeza has a brilliant future. Third best rank! (+40000) .Geeza has a brilliant future. Third best rank! (+40000) .Geeza has a brilliant future. Third best rank! (+40000) .Geeza has a brilliant future. Third best rank! (+40000) .Geeza has a brilliant future. Third best rank! (+40000) .Geeza has a brilliant future. Third best rank! (+40000)
    Visit .Geeza's BodySpace
    .Geeza is offline
    Cardio twice a week, lift as much as you possibly can so basically when your pushing for that last rep is the kind of weight you need and after a weeks you'll gradually gain up the weights getting stronger etc... Find your normal calorie matienence and add 500 extra calories in Protein/Carb/Fat etc, weigh yourself every sunday and if you've gained atleast more than 3lbs in a week then slow it down because you'll be adding a bit of fat to your muscle mass.

    I dont know much but thats just what I've learned from looking on here.

    Good luck!

    .Geeza
    PAIN IS WEAKNESS LEAVING THE BODY
    Reply With Quote

  3. #3
    Registered User icall's Avatar
    Join Date: Jun 2007
    Age: 43
    Stats: 5'11", 164 lbs
    Posts: 352
    BodyPoints: 9
    Rep Power: 56
    icall has a brilliant future. Third best rank! (+40000) icall has a brilliant future. Third best rank! (+40000) icall has a brilliant future. Third best rank! (+40000) icall has a brilliant future. Third best rank! (+40000) icall has a brilliant future. Third best rank! (+40000) icall has a brilliant future. Third best rank! (+40000) icall has a brilliant future. Third best rank! (+40000) icall has a brilliant future. Third best rank! (+40000) icall has a brilliant future. Third best rank! (+40000) icall has a brilliant future. Third best rank! (+40000) icall has a brilliant future. Third best rank! (+40000)
    Visit icall's BodySpace
    icall is offline
    Read the Nutrition forum stickies. Real good info.

    Most of the clean bulk stuff as been contested. In the end, research sited by some senior members in the nutrition forum points to macros being all that matter.

    Calorie surplus = weight gain

    Calorie deficit = weight loss

    Your goal is to maximize lean body mass gains and minimize fat gain using a calorie surplus.

    Cardio will increase the amount of calories your body needs. If you want to be able to eat more food, use cardio.

    Make sure you take in sufficient protein. At least 1gram/pound of body weight. Get essential fatty acids (olive oil, fish, fish oil supplements, nuts, flax seed, etc) and sufficient calories to gain the weight.

    For lifts, always push. Never just do the exercise or go through the motions. Stick to compound movements. Squats, bench, pullups, dips, deadlifts, rows. Check the Exercise forum. Always try to add weight to the bar.

    I haven't done a lot of rearch on lifting programs. I've tried high rep low rest workouts and low rep long rest workouts. I tend to prefer a 5X5 style workout with compound movements using 2-3 minute rests. I've read after 3 minutes, the muscles replenish the majority of the ATP in the muscles enabling you to lift the same weight. If I get through my last set with 5 reps, I up the weight.

    Get a baseline. Find out your current bodyfat and measurements. As you gain weight, keep track of where your body is putting it.

    Google Alan Aragon and "culking". There are many who recommend shorter cycles between bulking and cutting cycles to minimize fat gain.

    Right now, I'm experimenting with losing fat and adding lean body mass. I'm using calorie cycling to attain this goal. High calories (500+ surplus) on workout days with weight training in the morning after 1 hour of preworkout meal and low calories (800 deficit) on non-lifting days. You can see how it turned out in "losing fat logs" in 11 weeks.

    In the end, the best advise I can give is to make sure you get all your starting data (weight, body part measurements, body fat) and monitor your calories. Make sure you get your vitamins, EFA and protein requirements and see how your body responds. The calories can be adjusted as you go.

    Just remember, most say it is not realistic for more than a .5%-1% per month lean body mass gain. If you're 180 pounds, that's 1.8 pounds per MONTH. That would be 10lbs of lean body mass on the low end and 20lbs on the high end. To insure as little fat gain as possible, you'll want to shoot for the lower end.

    That comes to 1/4lb per week. If you're really concerned about adding fat, start with a 250 calorie surplus and see how your body responds. Only you will know what a 250 calorie surplus over maintenance is for you. If you keep good records, you'll know after a few weeks. You can use a basal metabolic calculator to give you an idea on a starting point. Most likely, somewhere between 2,500 and 3,000 calories unless you're really light or really heavy.

    Good luck
    Reply With Quote

  4. #4
    Registered User bdub17's Avatar
    Join Date: Jan 2011
    Location: United States
    Age: 23
    Stats: 6'0", 170 lbs
    Posts: 118
    Rep Power: 56
    bdub17 has a brilliant future. Third best rank! (+40000) bdub17 has a brilliant future. Third best rank! (+40000) bdub17 has a brilliant future. Third best rank! (+40000) bdub17 has a brilliant future. Third best rank! (+40000) bdub17 has a brilliant future. Third best rank! (+40000) bdub17 has a brilliant future. Third best rank! (+40000) bdub17 has a brilliant future. Third best rank! (+40000) bdub17 has a brilliant future. Third best rank! (+40000) bdub17 has a brilliant future. Third best rank! (+40000) bdub17 has a brilliant future. Third best rank! (+40000) bdub17 has a brilliant future. Third best rank! (+40000)
    Visit bdub17's BodySpace
    bdub17 is offline
    Originally Posted by icall View Post
    Read the Nutrition forum stickies. Real good info.

    Most of the clean bulk stuff as been contested. In the end, research sited by some senior members in the nutrition forum points to macros being all that matter.

    Calorie surplus = weight gain

    Calorie deficit = weight loss

    Your goal is to maximize lean body mass gains and minimize fat gain using a calorie surplus.

    Cardio will increase the amount of calories your body needs. If you want to be able to eat more food, use cardio.

    Make sure you take in sufficient protein. At least 1gram/pound of body weight. Get essential fatty acids (olive oil, fish, fish oil supplements, nuts, flax seed, etc) and sufficient calories to gain the weight.

    For lifts, always push. Never just do the exercise or go through the motions. Stick to compound movements. Squats, bench, pullups, dips, deadlifts, rows. Check the Exercise forum. Always try to add weight to the bar.

    I haven't done a lot of rearch on lifting programs. I've tried high rep low rest workouts and low rep long rest workouts. I tend to prefer a 5X5 style workout with compound movements using 2-3 minute rests. I've read after 3 minutes, the muscles replenish the majority of the ATP in the muscles enabling you to lift the same weight. If I get through my last set with 5 reps, I up the weight.

    Get a baseline. Find out your current bodyfat and measurements. As you gain weight, keep track of where your body is putting it.

    Google Alan Aragon and "culking". There are many who recommend shorter cycles between bulking and cutting cycles to minimize fat gain.

    Right now, I'm experimenting with losing fat and adding lean body mass. I'm using calorie cycling to attain this goal. High calories (500+ surplus) on workout days with weight training in the morning after 1 hour of preworkout meal and low calories (800 deficit) on non-lifting days. You can see how it turned out in "losing fat logs" in 11 weeks.

    In the end, the best advise I can give is to make sure you get all your starting data (weight, body part measurements, body fat) and monitor your calories. Make sure you get your vitamins, EFA and protein requirements and see how your body responds. The calories can be adjusted as you go.

    Just remember, most say it is not realistic for more than a .5%-1% per month lean body mass gain. If you're 180 pounds, that's 1.8 pounds per MONTH. That would be 10lbs of lean body mass on the low end and 20lbs on the high end. To insure as little fat gain as possible, you'll want to shoot for the lower end.

    That comes to 1/4lb per week. If you're really concerned about adding fat, start with a 250 calorie surplus and see how your body responds. Only you will know what a 250 calorie surplus over maintenance is for you. If you keep good records, you'll know after a few weeks. You can use a basal metabolic calculator to give you an idea on a starting point. Most likely, somewhere between 2,500 and 3,000 calories unless you're really light or really heavy.

    Good luck


    REPPPEEEDDD!!

    Great answer man, I totally agree 100%
    I am someone who has been clean bulking ("culking") for about 6-7 months. In that time period I have put on about 12 pounds, and VERY MINIMAL if any fat. That averages to about 1-2 pounds per month, anything more than that becomes fat gain.
    I suggest trying to eat between 150-300 calories about your maintenance level each day. I try to shoot for 3100-3200 net calories each day. Monitor your body fat percentage and also realize that some of the weight put on each week will be water weight.
    I have found that the best way to truly find your net weight is to take the LOWS in your weight every two weeks and compare them. Every 2 weeks your drops in weight from water loss should be approximately .5 heavier than from the previous two weeks. If you notice no gains in your low weight, then add between 100-200 more calories to your diet each day.

    Make sure you do cardio at least to warm up each training day in the gym, in order to keep the fat off.

    -Bruce
    Live healthy and fit
    Reply With Quote

  5. #5
    Futurama Fanboy sharpieblet's Avatar
    Join Date: Dec 2010
    Stats: 5'5", 161 lbs
    Posts: 6,862
    Rep Power: 4208
    sharpieblet has reached the pinnacle! Best possible rank! (+1000000) sharpieblet has reached the pinnacle! Best possible rank! (+1000000) sharpieblet has reached the pinnacle! Best possible rank! (+1000000) sharpieblet has reached the pinnacle! Best possible rank! (+1000000) sharpieblet has reached the pinnacle! Best possible rank! (+1000000) sharpieblet has reached the pinnacle! Best possible rank! (+1000000) sharpieblet has reached the pinnacle! Best possible rank! (+1000000) sharpieblet has reached the pinnacle! Best possible rank! (+1000000) sharpieblet has reached the pinnacle! Best possible rank! (+1000000) sharpieblet has reached the pinnacle! Best possible rank! (+1000000) sharpieblet has reached the pinnacle! Best possible rank! (+1000000)
    Visit sharpieblet's BodySpace
    sharpieblet is offline
    using the search function would have given you good answers tbh. it seems that a lotta people on this site like to start up new threads asking about things that are explained or answered daily. good luck either way op.
    Reply With Quote

Reply

Similar Threads

  1. How to clean bulk?
    By snapple232 in forum Teen Bodybuilding
    Replies: 1
    Last Post: 08-24-2007, 07:53 PM
  2. i need advice on how to clean bulk
    By sfet07 in forum Teen Bodybuilding
    Replies: 2
    Last Post: 06-07-2007, 03:54 PM
  3. the how to clean bulk thread
    By Jamesstout in forum Nutrition
    Replies: 9
    Last Post: 12-21-2006, 03:37 AM
  4. How to clean bulk?
    By -=MD=- in forum Workout Programs
    Replies: 2
    Last Post: 01-16-2006, 07:43 PM
  5. Replies: 4
    Last Post: 12-11-2005, 08:54 AM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts

Home Store Products Careers Help Contact Us Terms of Use Checkout