View Full Version : assess clean bulk, (will rep...useful infos)

06-13-2007, 01:37 AM
Hi, im 5' 8, 147lbs or 47kg, around 15% bf, im tryinna clean bulk so ill get around 189lbs with the least extra fat possible...
I initially jumped from a 2200kcal a day diet to around a 3000kcal in one day, needless to say that with 2 full weeks i gained plenty of fat and plenty of strength...so im trying to take it easily from here on and move slowly upwards away from my daily caloric needs.
this is wat i came up with

? 2741 kcal a day
? 50% carbs, 1369 kcal, 342.25 grams?.57 g per meal
? 30% protein, 821 kcal, 205.35 grams?.34g per meal
? 20% fat, 547.6 kcal, 60.8 grams??..10.13g per meal

08.10 : 2 Scoop of progain, 5g creatine
Total: 453kcal (68.4g carbs, 32.4g protein, 10.2g fat)

09.40/10.00 : 7 eggs whites, 1 whole egg, 3 slices of whole wheat bread
Total: 454kcal, 30g protein, 48g carbs, 5g fat

12.30/13.00 : 2 Scoop of progain,
Total: 453kcal (68.4g carbs, 32.4g protein, 10.2g fat)

15.30/16.00 : 1? Can of tuna, 2 slices of ww bread, 1 tbsp of udo?s
Total: 461 Kcal, 39g protein, 26-30g carbs, 13g fat

18.30/19.00 : 2 Scoop of progain, 5g creatine
Total: 453kcal (68.4g carbs, 32.4g protein, 10.2g fat)

21.30/22.00 1? Can of tuna, 3 slices of ww bread, 100g of peas
Total: 467 Kcal, 39g protein, 43.7g carbs,

any information or link to a thread which is discussing clean bulk in details are welcome...thx

06-13-2007, 07:36 AM
your layout is counfusing, and what is progain? looks like to many shakes, and if that stuff alot of your carbs are probably coming from crappy sources like maltodextrin or sugar. replace that with whole food protein and good carbs like oats, whole grain breads, sweet potatos, potatoes, brown rice, etc.
also read this,

06-13-2007, 07:40 AM
If you need shakes for conveinience reasons, make you out of whey protein, oats and peanut butter, you can add fruits as well, udos oil, milk, etc...much better choices than the store bought weightgainers. Theyb are only good post workout when you need the sugars. The rest of the plan looks decent.

06-13-2007, 10:36 AM
apparently there's no sugar in progain, just complex carbs...thats the only reason im gettin it and convenience.... here's the link...... http://www.maximuscle.com/progain?tc=GBprogain&mc=SEARCHENGINE&gclid=CI2xi6XO2YwCFQgSgQodghFATw

sorry abt the layout, i just copied and pasted and it came up like that

i meant 1 and a half can of tuna......i guess i'll move the shakes to post workout meals and try and limit it with just 2 a day...it hard to get to specific calories for the same macro-nutrient i'd get about 2900-3000 and i dont wanna jump ahead too fast...


06-13-2007, 10:44 AM
I am going to post that link in the supp section and see what they think, looks ok to me though.