Looking to Clean Bulk + lose bf eventually. Need a diet!!!

[alex-m]

Hi,

I'm looking for a diet that will let me clean bulk to about 190 lbs from my current weight of 180 lbs, and then allow me to cut some bf at the same time (so essentially, I want to gain ~15lbs of muscle, because the fat I lose will have to be compensated for by additional muscle).

My diet sucks now, so I imagine eating "cleaner" foods should let me lose a bit of fat around the stomach, but I do understand that in any bulking phase, 'clean or not', it won't be easy to lose bf. So, yeah, I'm looking for a high protein diet, with reasonably high carbs and fat, where I'd cycle the carbs (eat higher carbs around breakfast and workouts), and low carbs on days off.

Also, please include a whey/protein shake that you recommend (as well as any other supplements)

I'd like a big list to choose from and I'll go shopping the instant I come up with something.

Thanks!

[AchillesEvent]

http://forum.bodybuilding.com/showthread.php?t=5113163

This is a pretty clean bulk with low carb. If you carb cycle, you will have a better chance of gaining while burning some fat.

Add more calories I guess.

I have a problem with bulking. I cannot get enough clean calories. Unless I eat 12 chicken breasts a day, I just can't get my calories up to where I need them. *sigh*

[alex-m]

Okay, great this is the type of thing I am looking for - are there are any other foods/diets I can look at?

[alex-m]

anyone else?

[theJohndis]

I drink this shake almost daily, and it's very good.

2 Cups skim milk
1 or 2 tbsp natural PB
Nonfat plain yogurt
one scoop whey (ON Chocoloate)
1 banana
a cup of frozen mixed berries

I put all of that in a blender with some ice and it makes a bit more than 1 quart, it's good to sip on all day long. It's not exactly low carb but it's great tasting and somewhere around 700-800 calories (depending on how much PB or if you throw in an extra banana).

[Monty23]

I drink this shake almost daily, and it's very good.

2 Cups skim milk
1 or 2 tbsp natural PB
Nonfat plain yogurt
one scoop whey (ON Chocoloate)
1 banana
a cup of frozen mixed berries

I put all of that in a blender with some ice and it makes a bit more than 1 quart, it's good to sip on all day long. It's not exactly low carb but it's great tasting and somewhere around 700-800 calories (depending on how much PB or if you throw in an extra banana).

Good one right there. I have a shake almost identical to that.