Clean eating, help with ideas. (serious)

[cyr]

I'm working construction full time now. But I need to start clean bulking I believe so I need some ideas of what I should be eating to get the total benefiets of a clean bulk. So here is how my day is like

6 am - Wake up - First meal

10 am - Second meal - At work, only have microwave/thermos.

1 am - Third meal - Work

4 pm - 4th meal

7 pm - 5th meal

9pm - 6th meal - Before bed.


I lift 5 days a week mon-fri. Rest Sat/Sun, how much Cardio should I be doing and what kind? I need the best ways to lose fat but gain mass. I'm 6'2" 190lbs. What should my protein,fat,carbs,cals intake me. Thanks to anyone who does.

What are some good ideas for clean food I can bring to work.

[boyscouT]

I'm working construction full time now. But I need to start clean bulking I believe so I need some ideas of what I should be eating to get the total benefiets of a clean bulk. So here is how my day is like

6 am - Wake up - First meal

10 am - Second meal - At work, only have microwave/thermos.

1 am - Third meal - Work

4 pm - 4th meal

7 pm - 5th meal

9pm - 6th meal - Before bed.


I lift 5 days a week mon-fri. Rest Sat/Sun, how much Cardio should I be doing and what kind? I need the best ways to lose fat but gain mass. I'm 6'2" 190lbs. What should my protein,fat,carbs,cals intake me. Thanks to anyone who does.

boyscouT's Guide To A Better Life
Questions? Comments? Feel free to post in my thread, just click the link.

Overall Nutrition: Read all sticky's located in the NUTRITION SECTION
Nutrition Surrounding Training: Read Alan Aragon's sticky on PRE, DURING, & POSTWORKOUT NUTRITION
Fat Loss: Read all sticky's located in the LOSING FAT SECTION
Training: Read all sticky's located in the WORKOUT PROGRAMS SECTION & take extra care when reading THIS
Cardio: Read Alan Aragon's sticky titled MYTHS UNDER THE MICROSCOPE: THE LOW INTENSITY FAT BURNING ZONE & FASTED CARDIO
Exercise Guide (INCLUDES BODYWEIGHT EXERCISES): Read all links located HERE

Figuring out your CALORIE requirements (2-STEP PROCESS):

• Step 1: Calculate your BMR (WHAT'S BMR? CLICK HERE TO FIND OUT)
• Step 2: Multiply your BMR by the appropriate activity level modifier

• If <20% BF:
  • For cutting (CALORIE DEFICIT), I suggest -200 cals. For bulking (CALORIE SURPLUS), I suggest +200 cals
• If >20% BF:
  • For cutting (CALORIE DEFICIT), I suggest -500 cals. For bulking (CALORIE SURPLUS), YOU DELUSIONAL? CUT!

Figuring out your MACRONUTRIENT ratios:

I recommend:

• At least 1g of protein per lb of bodyweight
• At least 20% of your calories should come from healthy fats (40% POLYUNSATURATED, 30% MONOUNSATURATED, & 30% SATURATED)
• Carbs are up to you (I PREFER TO KEEP COMPLEX CARBS AT BREAKFAST, PREWORKOUT, AND POSTWORKOUT)

Other important tips:

• Meal size & frequency are not set in stone. (SMALLER/MORE FREQUENT MEALS YIELDS FOR OPTIMAL ABSORPTION OF NUTRIENTS & STABLE BLOOD SUGAR LEVELS)
• I recommend P+C+F (P = Protein, C = Carbohydrate, F = Fat) in every meal except:
  • preWO (P+C)
  • immediate post workout (P+C)
  • and bedtime (P+F)
  • incidental fats in preWO and postWO are fine, but added fats are at your discretion
• Eat your fruits & veggies!
• Drink at least 1 gallon of pure water a day

Food Journal: FITDAY.COM

Food Database: NUTRITIONDATA.COM

FDA Guidelines For Food Labels: FDA DEFINITIONS

Proteins:

• Egg Whites
• Chicken
• Turkey
• Beef
• Pork
• Tuna / Salmon / Seafood
• Tofu
• Whey protein powder
• Casein protein powder
• Essentially most any other source of protein

Complex Carbohydrates:

• Oats (ALL KINDS), oat bran, oat bran cereal (I.E. CHEERIOS)
• Potatoes (ALL KINDS)
• Rice (ALL KINDS)
• Pasta (ALL KINDS)
• Bread (ALL KINDS EXCEPT WHITE BREAD)
• Beans (ALL KINDS)

Simple Carbohydrates:

• Maltodextrin (FOR DURING/POST WORKOUT)
• Dextrose (FOR DURING/POST WORKOUT)

Other Carbohydrates (FIBROUS):

• Fruits
• Vegetables

Fats: DO NOT FEAR FAT!

• Egg Yolks (EAT YOUR YOLKS! DIETARY CHOLESTEROL IS GOOD FOR YOU!)
• Nuts (ALL KINDS)
• Peanut/Almond butter
• Avocados
• Fatty Fish
• Fish oil
• Olive oil

Dairy:

• Milk (ALL KINDS)
• Cottage Cheese (LOW-FAT or FAT FREE)
• Yogurt (LOW-FAT or FAT FREE)

Stay away from:

• Empty calories (I.E. NON-DIET SODA)
• High fructose corn syrup aka HFCS (CHECK INGREDIENT PANEL)
• Synthetic trans fats

**THE ABOVE ARE JUST GUIDELINES... IT IS YOUR RESPONSIBLITY TO LISTEN TO YOUR BODY AND ADJUST AS NECESSARY**

[The Solution]

boyscout has some great ideas and great food selections

IMO try to focus ur carbs around when u workout for example

Preworkout - Protein + Carbs
Workout
PWO Shake - P+C
PWO Meal P+C
PPWO Meal P+C

and if u have a fwe meals before that make them a protein + fat source meal

and after ur PPWO meal have ur protein and fat meals

that way your body gets the carbs only when u need them and other then that u wont be storing up massive amounts of glycogen and unneccesary amnts of carbs

2nd of all ur macros will want to be around 40/40/20 P/C/F
or if you want to lower ur carbs because thats what most ppl want to do when cutting try a 45/30/25

its up to you experiement and see what works well for ur body

this is just a lil something extra i thuoght would help.. it has helped me lose weight and get lean.. now im going back to bulking because i believe im too skinny, but lean