My clean bulk diet for anyone Interested. 410P/370C/60F

[fantasticoo]

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.

[SUPER_MANLET]

I'm sure ther'll be epic amounts of hate on the amount of protein etc

i like that , no hating

[SunLife]

Water?

[croncrete]

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.

[MudStuffin]

at 191lbs you only need 3500 to bulk?

[Vinzr]

Water?

Nope. Water is for the weak, it's all about the milk. It's better if it's fresh from the titties though.

[ruskism]

in.

enjoy the diet.

[Flognuts]

less protein more fats man.

[AJPa]

at 191lbs you only need 3500 to bulk?

this


do you do like zombie workouts or somthing

[Resolutioner]

Subscribed

[kbruv]

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..

[hvf26]

any other supps?

wtf@ 10 fish oils? shouldnt you space them out at least over your day

[fantasticoo]

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 *******s

U FUKIN JUICY, JOOOOCEEE

Water?

i drink an 800ml bottle with each meal, probably get around 1 1/2 galleons a day

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.

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)

in.

enjoy the diet.

thanks bro, try it!

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!

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

Subscribed

thanks bro, i apreciate it. I'll rep ya when off RC

[Fierceplay]

410 protein....? i think thats WAY TOO much bro, expensive too..more fats?

[ruskism]

subbed to your channel, mirinlifts, gl

[thanextbigthing]

subscribed for support on the youtubes

[nikbballer214]

Why do you take 10 fish oil caps a day? Have you seen results from this... I only take 3?

[fantasticoo]

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.

subbed to your channel, mirinlifts, gl

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.

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..?

[fantasticoo]

little bump

[Rjsam]

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?

[fantasticoo]

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.

[kenny878]

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

[2193]

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 ..

[zQt]

strong 6 scoops of whey each day

OP you must either work in the meat industry or have some money saved up

[fantasticoo]

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.

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 *******!

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.

[crazed31]

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.

[Fat2FitBrah]

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

[fantasticoo]

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.

[ziballer]

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.

[NVious]

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.