PDA

View Full Version : Starting first Clean Bulk, Please Comment



xXConsistancYXx
06-05-2009, 07:16 PM
This is my meal plan for the first couple weeks then ill change it up, critique and comment please.

-Thanks!

Meal 1: 6 egg whites, 1 whole egg, slice of no fat cheese with 1 cup oats, juice
Calories: 600
Carbs: 87g
Fat: 11g
Protein: 42g

Meal 2: 2x Tuna Sandwiches
Calories: 510
Carbs: 72g
Fat : 7g
Protein: 55g

Pre Workout: Super Pump

Workout: Size-On w/BCAA?s?

Pwo Shake: Oats, protein powder, banana, dextrose
Cals: 420
Carbs: 93g
Fat:5g
Protein: 42g

Meal 3: Chicken, Veggies & Brown rice w/salsa
Calories: 550
Carbs:67
Fat: 3g
Protein: 53g

Meal 4: Fish or Steak or Chicken or Tuna with cheese and brown rice or oats
Cals: Around 500
Carbs: Around 50g
Fat: 13-16
Protein: Over 30 g (Probably 40)


Meal 5: Steak w/ veggies and milk
Cals: 510
Carbs: 38g
Fat: 7g
Protein: 51g

Meal 6: 0.5 scoop of protein, 1 cup cottage cheese, 1/3 cup nuts
Cals: 550
Carbs: 12g
Fat: 16g
Protein: 50g

TOTALS:
Calories: 3640
Carbs: 418
Fat: 65g
Protein: 332g

resistance1
06-05-2009, 08:17 PM
Very good my friend. I would only suggest to add 1-2 tbsp of natty peanut/almond butter to your first meal. Fat plays an important role, dont leave it out.

Theenforcer1
06-06-2009, 10:28 AM
way too much protein, not enough fat.

BG_1
06-06-2009, 10:29 AM
reduce protien, add fats

xXConsistancYXx
06-06-2009, 10:34 AM
I figured this but i am stuck as to how to even these two out, because for a clean bulk i dont think i want any more than 80g of fat. I'm only shooting to gain 3-4lbs a month the next couple months with little to no fat, the only problem is if i reduce the protein to around 240-250 then i lose calories, when i want to stay around 3500 since my maintenance is 3000. All help is appreciated, thanks!

Edit: Also where would be the oppourtune time to add efa's because i tried searching this and came up with nothing.

Theenforcer1
06-06-2009, 10:38 AM
I figured this but i am stuck as to how to even these two out, because for a clean bulk i dont think i want any more than 80g of fat. I'm only shooting to gain 3-4lbs a month the next couple months with little to no fat, the only problem is if i reduce the protein to around 240-250 then i lose calories, when i want to stay around 3500 since my maintenance is 3000. All help is appreciated, thanks!

Edit: Also where would be the oppourtune time to add efa's because i tried searching this and came up with nothing.
dietary fats =/= body fat..

and anytime, timing is quite irrelevant..

xXConsistancYXx
06-06-2009, 10:42 AM
Well i thought timing is relevant because fat can block the uptake of carbs into the body such as at breakfast or pwo, i guess thats not correct, but could i get any suggestions where to put fat in and where to take protein out/ what fat sources?

Thanks for all the replies, this is a huge help.

Theenforcer1
06-06-2009, 10:44 AM
nuts/oils/nut butters- throw them in your meals where you see fit...

drizzle oil over veggies, have a couple PB sandwiches or just munch on almonds/walnuts whatever throughout the day