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  1. #1
    Registered User user3J7C56PXDZ6's Avatar
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    Question Clean bulk

    I’m 18 yo, 5’11” 230 lbs, and id estimate around 15-20% bf. I’ve bulked before but it’s always a dirty bulk and I don’t pay attention to anything. I train 5 days a week for about 90 minutes each day doing a power building type routine. I have been lifting for about 5 years, so I am not new to it, just looking for suggestions. For a clean bulk I was thinking 3,700 calories at 40% carbs 40% protein and 20% fat. Does anyone have any suggestions to improve on that?
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    team ketchup AdamWW's Avatar
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    Originally Posted by user3J7C56PXDZ6 View Post
    I’m 18 yo, 5’11” 230 lbs, and id estimate around 15-20% bf. I’ve bulked before but it’s always a dirty bulk and I don’t pay attention to anything. I train 5 days a week for about 90 minutes each day doing a power building type routine. I have been lifting for about 5 years, so I am not new to it, just looking for suggestions. For a clean bulk I was thinking 3,700 calories at 40% carbs 40% protein and 20% fat. Does anyone have any suggestions to improve on that?
    Pretty sure you're not 15% and 230... and even if you were 20%, you would have an extremely high strength level if you were.

    More likely than not, you're closer to 25%... maybe...

    What are you strength levels / lifts at?
    The power of carbs compels me!
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    Registered User user3J7C56PXDZ6's Avatar
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    Originally Posted by AdamWW View Post
    Pretty sure you're not 15% and 230... and even if you were 20%, you would have an extremely high strength level if you were.

    More likely than not, you're closer to 25%... maybe...

    What are you strength levels / lifts at?
    My bench is at 415 for 1rm and I did 320x10 this last week.
    I haven’t been squatting or deadlifting because of back problems but previous squat 1rm was 550. Now I can do 315 for as many reps as I want really but anymore than that gives me lower back pain that tingles into my leg.
    I can’t deadlift at all anymore, but I used to power clean instead of deadlift when I played football and I could power clean 300.
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    team ketchup AdamWW's Avatar
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    Originally Posted by user3J7C56PXDZ6 View Post
    My bench is at 415 for 1rm and I did 320x10 this last week.
    I haven’t been squatting or deadlifting because of back problems but previous squat 1rm was 550. Now I can do 315 for as many reps as I want really but anymore than that gives me lower back pain that tingles into my leg.
    I can’t deadlift at all anymore, but I used to power clean instead of deadlift when I played football and I could power clean 300.
    That is an insane bench for someone at 18...
    The power of carbs compels me!
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    Harsh Truth Distributor xsquid99's Avatar
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    Post a shirtless photo from the waist up so we can assess your bodyfat before recommending a course of action.
    All it takes is consistency, effort, proper nutrition, good programming, and TIME.
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