Ecto Lean & Clean bulk

[Liquidmurr]

So here's the deal. I've spent about a year on this forum reading and taking everything in that I could. I spent 4 months last july bulking with just a little knowledge and gained about 14 lbs, much of it was fat even though It was a relatively clean bulk. After hurting myself by not breathing properly while working abs, I spent the next 8 months cutting and refining my diet and dropped 33 lbs, from 28% Bf to around 14% today.

I've been using dailyburn to log my meals and count my calories and now to help all the other people out there as well as keep myself motivated I'm going to begin a daily meal blog documenting my bulk.

I've purchased a Gowear Fit armband to track my exact caloric expenditure (It was designed to help you loose weight) so I can remain 3-400 calories above my daily burn rate. I'll be posting pictures of meals, macro counts as well as a daily summary from the armband displaying my burn & other information.

I hope this will help others out there who are thin hardgainers or don't know where to begin with recipes, or types of food to eat. Remember, eating EXACTLY what I am eating won't guarantee you success, you MUST EAT MORE THAN YOU BURN, because I'm currently unemployed my daily requirements vary greatly. so find out your BMR before you complain that you can't gain weight!

I know I'm going to get a bunch of "EAT MORE!" posts within this thread, but my goal is a slow gain and if I don't see results I'll increase my caloric intake.

[Liquidmurr]

Dinner - Chopped turkey salad. [Romaine hearts, shredded carrots, celery, 3oz avocado, lite ranch dressing, 4oz chopped turkey]

435 Calories | 24g Fat | 29.5g Carbs | 33.5g Protein

http://tumblr.com/xesdb5cmk

[Liquidmurr]

Evening Snack -

14g Unsalted peanuts & 1 serving Casein protein.

209 Calories | 9g Fat | 8.5g Carbs | 24.5g Protein


http://tumblr.com/xesdbd8mw

[JeffyDOS]

How does that armband work?

[Liquidmurr]

How does that armband work?

http://www.bodymedia.com/

If I had to do it again I wouldn't buy it, I thought it would go both ways like Daily Burn. Let me set goals based on gaining weight as well as losing weight.

It's pretty cool though because days I just sit around and watch TV I burn like 1300. Days Like sunday when I lift I burn around 2k.

a 700 calorie discrepancy is huge imo and is prob why I put on so much fat last time around.

[JeffyDOS]

Dang! 700 calories less on days you don't lift... that's crazy.
Is that thing really accurate?
Anyways, good luck man!
I'm also clean bulking as well... w/ cheats on the weekends if I go to a party or something.

[Liquidmurr]

It's mostly because I'm laying around and not getting out of bed. at rest I burn .7 to .8 calories /min. When I am folding laundry, cleaning the house walking around it's more like 1.8 - 3.2 cal /min.

It adds up, that's for sure. Until I have a job where I have a "routine" The armband is actually worth it.

Thx for the kind words. Good luck to you too on your trim!

[Liquidmurr]

Breakfast -

2 servings of Special K plus protein, 1% Milk, Carbmaster Yogurt, Flax oil.

520 Calories | 24g Fat | 46g Carb | 43g Protein

[Liquidmurr]

Lunch -

6 oz. Beef Tenderloin Steak, Brown Rice, A1

515 Calories | 16.5g Fat | 35g Carb | 52g Protein

[Liquidmurr]

Dinner -

Salad w/ Chicken [2 servings Romaine, Shredded Carrots, 6oz Baked chicken breast, EVOO, & lemon juice]

384 Calories | 17.4g Fat | 16.9g Carbs | 42.2g Protein