View Full Version : Critique of Clean Bulk

Mac Attack
08-28-2006, 07:04 PM
Heyy everyone. I am starting a clean bulk. My stats are 5'10" 150 pounds. I am 16 years old and play baseball year round. Heres a sample days diet and my routine. any suggestions to help improve it would be much appreciated

My Routine:

Chest, Biceps-
Incline Bench press 4x6-10
Flat Dumbbell Bench 4x8-10
Incline Dumbbell Flies 4x12-15
Barbell Curls 4x6-10
Dumbbell Curls 4x8-10
Preacher Curls 4x12-15

Quads, Hams-
Sqaut 4x6-10
Leg Press 4x8-10
Leg Extension 4x12-15
Ham Press Machine 4x8-10
Leg Curl 4x12-15

Shoulders, Triceps-
Military Press 4x6-10
Dumbbell Press 4x8-10
Lateral Raise 4x12-15
Closegrip Bench 4x6-10
Cable Pushdown 4x8-10
Dumbbell Overhead Extension 4x12-15

Bent over Rows 4x8-10
Lateral Pulldowns 4x12-15
Cable Rows 4x12-15
Deadlifts 4x6-10

I work out monday, tuesday, thurseday, and friday. off days are then obviosuly wednesday saturday and sunday. mixed in during the week are about 3 baseball games.

A Sample Day's Diet:

11:30 (wake up late in summer :])
big bowl of frosted mini wheats and skim milk
2 boiled eggs

can of tuna on whole wheat bread

brocoli and chicken

PWO shake (scoop of ON whey and dextrose)

baked potato

2 tspn natural peanut butter
glass of milk

thanks for your help in advance!

08-28-2006, 07:18 PM
i didint count but thats not many cals...

Ryan Zielonka
08-28-2006, 07:24 PM
More veggies. I'd get a hell of a lot more food in immediately PWO. There's WAY too much of a gap between your high GI carb meal PWO and your next meal. Shorten that gap to about an hour and hit the carbs hard. I'd also get more carbs earlier in the day. This IS a bulk diet, correct? Get those glycogen stores full and crank up the volume son!

Mac Attack
08-29-2006, 01:47 PM
thanks for all your help. heres my meals for today. tell me if theres an improvemnt. i tried to get lots more carbs in

Breakfast 11:00
big bowl of frosted mini wheats in skm milk
4 whole boiled eggs
apple juice

Lunch 1:00
triple decker peanut butter and jelly sandwhich


Post Workout 3:00
apple juice
ON protein shake

Dinner1 4:00
brown rice


Dinner2 8:30
mixed frozen vegetables

Before Bed 11:00
2 tablespoon peanut butter
glass of skim milk

08-29-2006, 02:19 PM
dextrose will only work at its best if you eat whole foods along with it. Other wise you are spiking your insulin, and have you body feed off nothing. Up the PWO ""MEAL'' eat heavy early in the day and light later to prevent excessive fat gains.

08-29-2006, 02:26 PM
Well, since you said it was a CLEAN bulk, I would replace the frosted mini-wheats with plain oats (you can sweeten if need be with splenda & cinnimon). The rest seems fine, but a little too high in sugar. Skip the AJ and make sure you're jelly is sugar-free (and use WW bread). The only time I have simple carbs is PWO. I might also add in some oats in the PWO shake.

08-31-2006, 03:21 AM
You need more food.
This isn't a perfect diet for here's a better example for a clean bulk.

2 egg whites
16oz boneless chicken or can tuna
1 cup of brown rice or baked potato
20g whey with skim milk
add a veggie if you want

and eat something like that 6 times a day or similar. dont neg me for this, i'm just giving a basic idea of how one decent meal COULD look on a bulk.

08-31-2006, 10:37 AM
Your diet is on the right track, but you need to be eating more, believe it or not. I use www.fitday.com to keep track of what I'm eating. It's free and has most of the foods I eat in its database. (It calculates calories/protein/carbs/etc. for you!)