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  1. #1
    Registered User Maj1151's Avatar
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    Lightbulb 4000 Calorie Clean Bulker... ~50/30/20 P.C.F.

    OK, I'm in the process of constructing a 4000 calorie clean bulking diet. I know I could use a little more variety in the following, thats why I'm asking for opinions/ideas from fellow members. Any opinions/constructive criticism is more than welcome.

    (All calculations were done using Fitday.com)

    Breakfast:
    Milk 1% fat (2 cups)
    Cheese, cottage, lowfat, 2% milkfat (1 cup packed)
    optimum nutrition 100% whey (2 scoops)
    Rolled Oats (.75 cup dry)
    5 egg whites
    2 egg yolks
    Barlean's Flax oil caps (6)


    Mid-Morning:
    Basmati brown rice (.5 cup dry)
    Tuna, canned, water (2 cans)


    Pre-Workout:
    Basmati brown rice (.5 cup dry)
    Tuna, canned, water (2 cans)


    Post-Workout
    optimum nutrition 100% whey (2 scoops)
    Dextrose (45g)


    Dinner:
    Skinless Chicken breast (8oz cooked)
    Barlean's Flax oil caps (6)
    Cheese, cottage, lowfat, 2% milkfat ( 1 cup packed)
    Yam, cooked, boiled, drained, or baked, without salt (.5 cup smashed)


    Before Bed:
    Cottage Cheese (1 cup packed)
    .25 cup Almonds
    Chocolate Muscle Milk RTD



    Calories ~ 4142
    Protein ~ 504g
    Carbs ~ 304g
    Fat ~ 109g


    All The Best,
    ~M
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  2. #2
    Registered User rob86's Avatar
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    looks like way too much protein and fat intake is a little low
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  3. #3
    bulking :) user88812's Avatar
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    You need more carb postworkout. Around .8/.9g X your body weight.

    Dextrose is great, but I'll add something high glycemic like a bagel.
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  4. #4
    Registered User Maj1151's Avatar
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    Dextrose is on the TOP of the glycemic index. Glycemic index measure 1-105+, and if I recall correctly dextrose is around 95-99. Bagels are around 70-72
    Last edited by Maj1151; 05-11-2006 at 02:33 PM.
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  5. #5
    I likes to hide.... Mango's Avatar
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    Holy schnieke, that's a lot of food!!

    I do think you are better off with the dextrose than a bagel....why would you want a complex (though a poor quality, IMHO), carb after a work out....the dextrose is fast absorbing....
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  6. #6
    Registered User RADIRON's Avatar
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    The cals look fine, assuming that you already weigh in excess of 200lb. However, your ratios need tweaking. You'd be HUGELY better off flip-flopping your protein and carb numbers so that you are consuming about 300 in protein and about 500 in carbs. Again, this is assuming that you already weigh over 200lb. I say this because if you're only 160lb or so then you're eating too much. Give us more info on your stats.

    And remember, without a good number of quality carbs, about 2x your bw, then you're not really bulking.
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  7. #7
    Aαἰὲ&#95 HEADSH0T's Avatar
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    looks like a bit more than 300g protein its all good though, you could add a nice lean steak for dinner and maybe have the chicken preworkout or have some lean fish there (just for variety; eating identical meals just makes it boring).
    by looking at that diet i can tell youre looking to gain weight, so add some steak in the diet. steak is good

    edit: you forgot to tell us your stats, it would be best if you wrote down your height weight bf etc else noone can give a really good critique
    Last edited by HEADSH0T; 05-11-2006 at 02:59 PM.
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  8. #8
    Registered User Maj1151's Avatar
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    I've been using dextrose with good results for a little over 3 years, so thats not going to change too much.

    The reason for the carbs being on the lower side is because in my younger years I was extremely overweight. I Lost 140lbs about 2.5years ago, and my genetics make it very easy for me to gain weight, not excluding fat. Now I know eating this much WILL put fat on my body, but I'm trying to controll fat gain to an extent by managing my carbs effectively.

    As for stats:

    5'6"
    187lbs
    Roughly 10-11% BF
    Lifting for 5 years

    I do have to agree with you about steak, it is awsome


    Thanks everybody for the replys so far. Anymore changes/ideas/opinions are welcome.







    All The Best,
    ~M
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  9. #9
    ten ph0r psychojoe's Avatar
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    Id stop using reduced fat ****, and also start eating whole eggs. Id also double the fat
    5'11", 187lbs, 19 y/o

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  10. #10
    Registered User Maj1151's Avatar
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    Im all set with that advie. Thanks though
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  11. #11
    Registered User bradroche's Avatar
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    I as well have an easy time putting on weight. My way to battle this when bulking is simply to not overeat. My bulks are around 3500 cals (I weigh 172 right now). I think this would be a better way to do it, less cals but still more carbs then protein, you may find you will have more energy. Carbs are IMO the best macro for adding mass. However if you know it won't work well its ultimatly up to you. Seeing your asking for help though I would imagine you are at least somewhat confused as to what to do...
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  12. #12
    Registered User Maj1151's Avatar
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    I will consider the carb situation as the general consensus seems to be up the carbs drop the protein. Any more opinions welcome. Thanks again everyone.






    All The Best,
    ~M
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  13. #13
    Aαἰὲ&#95 HEADSH0T's Avatar
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    i must of been absolutely blind last night, LMAO i read it as 500g carbs 300g protein and thought "damn that looks like more than 300 pro and less than 500c..." i have to get used to ounces and cups, we dont use those measurements in europe
    lots of protein but if you feel you need it and if its not emptying your pocket then go for it, youre not getting it all from shakes youre eating lots of meat so its good.
    you can cycle your carbs, search for an article by twin peak (i think) on carb cycling.
    looks ok to me though. id add some veggies to dinner to get some extra fiber, youll need it at 500g protein. maybe try out some digestive enzymes and dont forget your multi.
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  14. #14
    HELLO. YES, THIS IS DOG. ironstrife's Avatar
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    you body won't really utilize that much protein.. i think you should consider bumping fat to 25-30 and decrease the protein macro..
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