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  1. #1
    NZhredder fantasticoo's Avatar
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    My clean bulk diet for anyone Interested. 410P/370C/60F

    Reps for anyone who subscribes to my youtube.. i really apreciate it(SRS):
    http://www.youtube.com/user/NZhredder?feature=mhee
    (Will get everyone on recharge, got 4 people to rep already aswell)




    -Breakfast: 100P/160C/20F
    600ml milk
    2scoops ON whey
    180g oats
    400ml orange juice
    10fish oil caps

    -Solid protein meal (Carbs): 80P/50C/5-10F~
    400g chicken breast
    Carb source for around 50g (could be toast, more oats, sweet potatoe)

    -----Gym

    -Post workout 80P/80C/0F
    600ml milk
    2scoops ON whey
    Sugary carb source, coke, pepsi, juice, anything.

    -Solid protein meal (fats): 90P/0C/30F
    400g Steak
    150g bacon, peperoni, bier sticks (a fatty cut of meat essentially)

    -Pre-bed 80P/30C/0F
    600ml milk
    2scoops ON casein

    --Throughout the day i will have 2 bowls of mixed veges @ 200g each, this is 0P/40C/0F
    Macros:
    410P/370C/60F

    Around 3500cals. I'm sure ther'll be epic amounts of hate on the amount of protein etc.. but this is what worked for me by a long margin. take from that what you will.
    Last edited by fantasticoo; 09-04-2011 at 12:13 AM.
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  2. #2
    ★★★★CEO★★★★ SUPER_MANLET's Avatar
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    Originally Posted by fantasticoo View Post
    I'm sure ther'll be epic amounts of hate on the amount of protein etc
    i like that , no hating
    ★"I never gave up, even when people told me I'd never make it.
    Never underestimate the heart of a champion. "★ Kai Greene

    "If you even dream of beating me you'd better wake up and apologize." Muhammed Ali
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  3. #3
    Vitamins & Sunblocks SunLife's Avatar
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    Water?
    Starting Weight: 141
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  4. #4
    Banned croncrete's Avatar
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    My wife Debbie has had seven different cocks in her pussy. five before me and one since. Number 7 was a young lad of 23 who was a customer at the shop she worked in. That fact that she was 35 and married with kids did nothing to put him off, and after a little persuasion, and some encouragement from me, she went out with him and got ****ed three times at his flat.
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  5. #5
    Registered User MudStuffin's Avatar
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    at 191lbs you only need 3500 to bulk?
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  6. #6
    Banned Vinzr's Avatar
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    Originally Posted by SunLife View Post
    Water?
    Nope. Water is for the weak, it's all about the milk. It's better if it's fresh from the titties though.
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  7. #7
    Sex Appeal Brah ruskism's Avatar
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    in.

    enjoy the diet.
    Meet Lifts/Gym Lifts
    Bench 355/340
    Squat 460/425
    Dead 515/500
    Total: 1330 Raw @ 180lbs /w no wraps.
    I'msexyandIknowit
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  8. #8
    Banned Flognuts's Avatar
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    less protein more fats man.
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  9. #9
    Registered User AJPa's Avatar
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    Originally Posted by MudStuffin View Post
    at 191lbs you only need 3500 to bulk?
    this


    do you do like zombie workouts or somthing
    *V-necks and jeans crew*
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  10. #10
    Up in this motherf_cker. Resolutioner's Avatar
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  11. #11
    Banned kbruv's Avatar
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    Originally Posted by AJPa View Post
    this


    do you do like zombie workouts or somthing

    3500 is a good number for a clean bulk..? looks like a good set up if you can keep up with it..
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  12. #12
    hedonistic hvf26's Avatar
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    any other supps?

    wtf@ 10 fish oils? shouldnt you space them out at least over your day
    500+. 100%

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  13. #13
    NZhredder fantasticoo's Avatar
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    Originally Posted by SUPER_MANLET View Post
    i like that , no hating
    yeah doesnt suprise me. that whole 'OMFG U ONLY NEED 1LB PER POUND OF LBM....' usually does come from skinny avi-less phaggots

    U FUKIN JUICY, JOOOOCEEE

    Originally Posted by SunLife View Post
    Water?
    i drink an 800ml bottle with each meal, probably get around 1 1/2 galleons a day

    Originally Posted by MudStuffin View Post
    at 191lbs you only need 3500 to bulk?
    I do zero cardio besides sex and i bulk extremely slowly. This was an 8month bulk and i put on around 12lbs i think.

    Originally Posted by Vinzr View Post
    Nope. Water is for the weak, it's all about the milk. It's better if it's fresh from the titties though.
    sometimes i wish my girl was preggy so i could get dat tittie milk (no weirdo)

    Originally Posted by ruskism View Post
    in.

    enjoy the diet.
    thanks bro, try it!

    Originally Posted by Flognuts View Post
    less protein more fats man.
    reasoning behind this? why should i replace protein with fat.. and where would i fit it in? i try to separate fat from insulin production as much as possible. Open to ideas though man!

    Originally Posted by AJPa View Post
    this


    do you do like zombie workouts or somthing
    like i said, 12ish lbs in 8months. my workouts are pretty sick, i get in around 220g carbs before each one.. if you can't workout intense as fuk on 880cals of carbs then you need to have your adrenal glands looked @ :Z

    Originally Posted by Resolutioner View Post
    Subscribed
    thanks bro, i apreciate it. I'll rep ya when off RC
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  14. #14
    Registered User Fierceplay's Avatar
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    410 protein....? i think thats WAY TOO much bro, expensive too..more fats?
    His name was Aziz Sergeyevich Shavershian

    R.I.P brah, you got me lifting, you changed my life, it was privilege meeting you.
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  15. #15
    Sex Appeal Brah ruskism's Avatar
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    subbed to your channel, mirinlifts, gl
    Meet Lifts/Gym Lifts
    Bench 355/340
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    Dead 515/500
    Total: 1330 Raw @ 180lbs /w no wraps.
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  16. #16
    Registered User thanextbigthing's Avatar
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    subscribed for support on the youtubes
    myspace.com/kyderman
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  17. #17
    Registered Broscientist nikbballer214's Avatar
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    Why do you take 10 fish oil caps a day? Have you seen results from this... I only take 3?
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  18. #18
    NZhredder fantasticoo's Avatar
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    Originally Posted by Fierceplay View Post
    410 protein....? i think thats WAY TOO much bro, expensive too..more fats?
    says who brah? have you tried it? who says it doesnt work for me? or you?
    I've seen the best gains of my life since i just started shoveling protein down my throat. At the very worst - it isn't used and is converted into glucose and used as energy, losing 50% of its calories (correct me if i'm wrong) in the conversion. WIN/WIN.

    you're right its pretty expensive, but i get my ON WHEY from bb.com for around 75$ NZ a tub and i sell some locally @ 90$ a tub.
    Whenever chicken is 10$/kilo on special i'll load up and get 15-20KG and thatll last me a couple months.

    people act like bodybuilding is SOOOOOO expensive.. a night out in town with a couple taxis, drinks and some food can be easily 100-200$. thats 20 FUKIN KILOS OF CHICKEN.

    Originally Posted by ruskism View Post
    subbed to your channel, mirinlifts, gl
    Originally Posted by thanextbigthing View Post
    subscribed for support on the youtubes
    Thanks guys. If i can get enough support to actually set up a pretty decent bbing youtube channel it'd be a dream come true.

    just brought a 12MP 1080 HD cam to do some training/nutrition and food videos! will be heaps of content coming.

    Originally Posted by nikbballer214 View Post
    Why do you take 10 fish oil caps a day? Have you seen results from this... I only take 3?
    meh i haven't seen discernable results.. but i mean my skin is pretty much perfect these days. If i'm going to have something i figure i might aswell bang a whole lot, its not gona hurt ya right..?
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  19. #19
    NZhredder fantasticoo's Avatar
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    little bump
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  20. #20
    Tae Happens Rjsam's Avatar
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    Subbed.

    Howd you cook your chix? I cant seem to ingest anymore after have 2 cuts of chix breast. I need to reinvent my cooking.

    Ideas?
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    Originally Posted by Rjsam View Post
    Subbed.

    Howd you cook your chix? I cant seem to ingest anymore after have 2 cuts of chix breast. I need to reinvent my cooking.

    Ideas?
    I use a soy sauce, brown sugar and garlic marinade. Takes around 10minutes to prepare, cook and clean everything.
    When i get my 1080P cam i'm gona make some vids on cooking dat dere meals.
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  22. #22
    cutting for summer kenny878's Avatar
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    holy god, lotta protein

    but since you have the exact body i dream of im gunna up my protein intake from 225 to 300g

    lookin great
    Im not a bodybuilder
    Im a hockey player

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    wow strong diet !.. makes sense that you've made tremendous progress with your body these lase few months... all though yes its a lot of protein and not enough water :/, but if this diet seems to be working for you really well so i guess keep it up ..
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    strong 6 scoops of whey each day

    OP you must either work in the meat industry or have some money saved up
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    Originally Posted by kenny878 View Post
    holy god, lotta protein

    but since you have the exact body i dream of im gunna up my protein intake from 225 to 300g

    lookin great
    At the very worst it cant hurt man, if you don't see increased gains drop it back down again.

    Originally Posted by 2193 View Post
    wow strong diet !.. makes sense that you've made tremendous progress with your body these lase few months... all though yes its a lot of protein and not enough water :/, but if this diet seems to be working for you really well so i guess keep it up ..
    obviously i drink water throughout the day you phaggot!

    Originally Posted by zQt View Post
    strong 6 scoops of whey each day

    OP you must either work in the meat industry or have some money saved up
    YGbodybuilder gets over 80% of his protein from whey last i heard.

    That last comment is something that kinda gets to me. An average night out in town, drinks, couple taxis, food etc - easily 100-150$.
    I buy my chicken when its on special @ 9.99/kg. thats 15kg of chicken in the bank, its really not that hard to budget for this if you make other sacrifices.

    In saying that, i live at home so i have essentially zero expenses.
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    orange juice? pepsi? i thought those weren't allowed (jw)

    and nice brah, i might follow a diet close to this one. do you know of any sites to see how much protein there are in specific foods? for example if i eat 3 pieces of chicken breast how much g of protein would that be?

    and also why are fats important? what if you ate 0 fats and all protein n carbs?

    thx.
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    Will sub when im back on my pc, look forward to your vids man. take a look at matt ogus' flexforall1,2,3 channels theyre very good watching
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  28. #28
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    Originally Posted by crazed31 View Post
    orange juice? pepsi? i thought those weren't allowed (jw)

    and nice brah, i might follow a diet close to this one. do you know of any sites to see how much protein there are in specific foods? for example if i eat 3 pieces of chicken breast how much g of protein would that be?

    and also why are fats important? what if you ate 0 fats and all protein n carbs?

    thx.
    I have those high GI carbs in the morning and post workout. I normally sleep for about 10-11hours EVERY night so i'm usually hungry as fuarkkkk in the morning and just want some energy in my body. Post workout is the same, theres all that talk about an insulin spike post workout (pretty sure its broscience) but its something i've always done lol.

    As a rule of thumb 100g of uncooked lean meat has around 19-22g of protein.
    I think chicken breast is 21g/100g.

    Fats are required in your body for basic metabolic processes, your body doesn't operate properly with zero fat.

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  29. #29
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    10 fish oil caps?
    410 grams of protein? brb kidney failure (not srs) what about 1.5 to 2 grams per pound of bw - is that broscience?
    Shouldn't the carbs to protein ratio be 2:1?

    no hate man it definitely looks good but the amount of protein seems like an overkill.

    If it works for you then that's great.
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  30. #30
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    Go into the nutrition section and read the stickies. GI scale is irrelevance (Oatmeal is higher than a Snickers bar). Insulin spikes through eating food is broscience and it has no muscle building effect. No such thing as "clean/dirty" food, it is broken down into 3 macronutrients, nothing more nothing less. Protein above 1.5 (which is still pretty high) serves no purpose as I believe it is broken down into glucose anyway. Danny Padilla dieted on about 80 grams of protein (in an old flex magazine article) for the 81 Olympia and this is what he looked like:




    No hate bro, just sayian. You've obviously built a good physique, but there's always room for improvement. I know that letting go of some of the broscience related nutrition facts given to "bodybuilders" and looking at things from a different (IIFYM) perspective has only improved my life, check it out and see what you think.
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