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  1. #1
    Jaffa Cake Monster sheenbux's Avatar
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    Clean bulking meal plan

    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
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  2. #2
    Lol NegatronPrime's Avatar
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    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?
    *Unaesthetic Crew* Disregard V-Taper, Acquire PRs.

    FKK - Our lord and saviour has dat jaw

    You seem agitated. Perhaps you aren't getting enough fap in your diet.
    (c)Andrew_S
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  3. #3
    Will lift for food. HunterCML's Avatar
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    Why did you make two threads?
    IIFYM - not even once.

    www.AlanAragon.com
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  4. #4
    Banned jarekd1234's Avatar
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    clean bulk-1-500 over maintenance
    dirty bulk- 500+ over maintenance

    it's not food choice.. it's the caloric surplus
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  5. #5
    My Uzi Weighs a Ton davetherave35's Avatar
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    IMO, casein protein isolates like that are not needed before bed. Have some crackers with cottage cheese.
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  6. #6
    Will lift for food. HunterCML's Avatar
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    IIFYM - not even once.

    www.AlanAragon.com
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  7. #7
    Jaffa Cake Monster sheenbux's Avatar
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    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
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  8. #8
    Registered User festeri's Avatar
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    Originally Posted by sheenbux View Post
    dont have time to count calories, grams of protein, grams of fat
    What a bald-faced lie
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  9. #9
    fat fat fat fat mike201011's Avatar
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    Originally Posted by sheenbux View Post
    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/
    DL: 520
    Squat: 396 @165lbs
    Bench: 242

    Total: 1158

    *Unaesthetic Crew* Disregard V-Taper, Acquire PRs.

    BTK. Sup phaggots

    FKK. All day.
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  10. #10
    Chasing cats since 1967 WonderPug's Avatar
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    Originally Posted by sheenbux View Post
    I posted it twice as my internet provider told me the first one didnt work.
    That's utterly ridiculous.
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  11. #11
    Jaffa Cake Monster sheenbux's Avatar
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    6'1 162lbs and on a bodybuilding forum?

    wasting time??
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  12. #12
    Registered User festeri's Avatar
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    Originally Posted by sheenbux View Post
    6'1 162lbs and on a bodybuilding forum?

    wasting time??
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  13. #13
    Registered User joshuatrester's Avatar
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    Originally Posted by sheenbux View Post
    6'1 162lbs and on a bodybuilding forum?

    wasting time??
    Prepare for an infraction son.....
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  14. #14
    Jaffa Cake Monster sheenbux's Avatar
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    wasnt aware this forum was full of smartasses giving wise cracks, posted to get some ideas
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  15. #15
    Registered User festeri's Avatar
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    Originally Posted by sheenbux View Post
    wasnt aware this forum was full of smartasses giving wise cracks, posted to get some ideas
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  16. #16
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    Originally Posted by sheenbux View Post
    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.
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  17. #17
    Chasing cats since 1967 WonderPug's Avatar
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    Originally Posted by sheenbux View Post
    dont have time to count calories, grams of protein, grams of fat
    It doesn't sound like bodybuilding is for you.
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  18. #18
    Registered User andrerox80's Avatar
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    Originally Posted by sheenbux View Post
    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.
    i second what wp said.

    mausi79 and i were separated at birth.

    i don't believe in iifym (for physique purposes, yes, but for health and wellness, no), but i do believe you should seriously love every single thing you eat.

    lifetime reps to el, wp, kim, amanda and rowyn

    "if you want it badly enough, you will make time. it's that simple."
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  19. #19
    Registered User BigManChris's Avatar
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    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
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  20. #20
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    Sounds good, bruv.
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