View Full Version : The "Clean" Bulk
The Wanderer
01-18-07, 1:06 am
Yo, I'm checking to see what I should do here. I am 5'6 and 170 lbs. My lifts are above average for my age (18). I am currently in a bulk cycle. I find I am gaining weight quickly and it's getting ugly. Should I bother cutting and restarting with a clean bulk or should I continue, but just use a clean bulk. A note on the side, my metabolism is decent and I play rugby and am about to start wrestling.
fuck cutting for now i was in the same situation just get as big as you can eat clean with the occasional cheat meal thats what i did i ate everything and anything just to gain the hard weight then when i was 180 just started eating clean with a few cheat meals and some balls out lifting now iam 5'7 205 and 19 keeping in mind was 135 when it all began thats my story get big while you can bro good luck
hey guys am currently cutting and noticed that i became smaller so i have been thinking of bulking again but i need a clean bulk to promote muscle mass with the least fat possible i am thinking of throwing real gains in but can u give me a diet or at least an advice about it??
Giant Killer
04-22-07, 9:28 am
Why don't you give us a diet plan and we'll critique and revise it from there?
You know I was wondering about something like that too. I'm on a cut. I've adapted to my diet. Roughly around 100-150g of carbs a day with a body weight of 74kg. I used to be 83kg.
I've been cutting for 6 weeks, my strength didn't decreased much, infact it only decreased 1-2 reps on the weights I've carried before I cut. As for my muscle mass, of course it decreased as the circumference of my arm lost 1cm. I reduced my supplements, which I used to take pump, mstak, nitro, protein and pak but now it's just protein, cuts and pak.
So I was wondering, is it really necessary to consume ALOT of food and supplements during bulking?
Giant Killer
04-22-07, 10:32 am
now it's just protein, cuts and pak.
So I was wondering, is it really necessary to consume ALOT of food and supplements during bulking?
Yes it is necessary to consume a lot of food, but not necessarily supps. When you're done cutting, dump the Cuts and pick up a creatine like Pump. Keep it simple. Solid eating & hard training is the key to mass.
Pokoritel
04-22-07, 10:50 am
You seem the type that wants to have minimum fat as possible, but you must realize its bound to come. You can do a clean bulk where you dont eat cake, pizza, icr cream, bread (depends what kind), etc... Keep your cardio at 3 or 4 times a week for 30 minutes. Thats what I would do. Most of all you got to eat a lot. As far as supplements go dont base your diet on them. Just use them to help you out when you cant get a meal down. Real Gains is something I am using right now and its working great. Get your Animal Pump and Animal Pak. Those are the three main supps I would use.
I heard the fat percentage of a competitive bodybuilder only skyrockets to plus minus 12%. For an averagejoe, I must say 12% is considerably low. So do competitive bodybuilders eat junks or do they bulk clean like what Pokoritel said?
ok so here is the diet am thinking about
meal 1: oatmeal (breakfast)
meal 2: chicken breasts and rice (lunch)
meal 3: tuna (pre w/o meal 2 hours prior)
supp 1: Mstack (45 mins pre wo)
supp 2: creatine (30 mins pre wo)
meal 3: real gains (post wo)
meal 4: 2 burgers on whole wheat bread (supper)
meal 5: some fruit and milk (dinner)
i have whey protein and aminos so basically they will be taken throughout the day.
Giant Killer
04-22-07, 5:51 pm
ok so here is the diet am thinking about
meal 1: oatmeal (breakfast)
meal 2: chicken breasts and rice (lunch)
meal 3: tuna (pre w/o meal 2 hours prior)
supp 1: Mstack (45 mins pre wo)
supp 2: creatine (30 mins pre wo)
meal 3: real gains (post wo)
meal 4: 2 burgers on whole wheat bread (supper)
meal 5: some fruit and milk (dinner)
i have whey protein and aminos so basically they will be taken throughout the day.
Alright, get 6 eggs in Meal 1, for a clean bulk, 3 wholes & 3 whites. In meal 3 have a carb source, I'm a fan of sweet potatos (vitamin rich). In (meal 3 #2-typo? Post-workout, get whey, not Real Gains because your body can't digest fats properly postworkout. Use real gains between meals that are not so close to workout, and make sure and get a Real Gains shake in right before bed as "meal 6". In meal 5 get a protein source. Other than that looks good!
Others feel free to chime in here if I'm overlooking something.
ok so here is the diet am thinking about
meal 1: oatmeal (breakfast)
meal 2: chicken breasts and rice (lunch)
meal 3: tuna (pre w/o meal 2 hours prior)
supp 1: Mstack (45 mins pre wo)
supp 2: creatine (30 mins pre wo)
meal 3: real gains (post wo)
meal 4: 2 burgers on whole wheat bread (supper)
meal 5: some fruit and milk (dinner)
i have whey protein and aminos so basically they will be taken throughout the day.
No carbs with your pre-workout meal on a bulk? I'd throw some in......also check the content of those burgers...not sure if you said already, but how much you weigh? If you have whey I'd use that PWO instead of the RG
iam 75 kg and 177cm tall but i have some fat covering my muscles
If you're serious about gaining, trust Real Gains a couple of times a day. It's quality stuff and will help you out b/t meals. I take it an hour before I work-out on most days and occassionally, about an hour after - if I don't have a meal ready.
jadizt - Clean bulking is the ideal way to do it and it helps if you don't waver in your bf% by too much but it doesn't always happen that way. I like to keep up with 3 days of cardio while bulking to help burn the excess fat i'm bound to ingest.
Hikeon3
04-23-07, 12:46 am
Carbs + Protein (mostly meat, eggs, and milk) at EVERY meal. Only way to go. I've put on 8lbs in about 3 weeks since I came off my cut (probably a few from water, but noticing major strength gains and haven't gained any bodyfat as far as the mirror and my waist size can tell)
Your body needs all three macronutrients. Carbs, fats, proteins. On a good clean bulk, I think added fats should be minimalized for most of the meals. With breakfast, a few egg yolks is a great thing. It helps all those fat soluble vitamins you consume to be digested and used. Before bed, have a shake with peanut butter/real gains in it. Fats keep you anabolic longer when paired with a good protein.
Carbs are energy in the tank. You don't work at 100% without em. Eat em up. Clean carb sources to consider should be Oats, Brown Rice, Yams/Sweet Potatoes, Sprouted Grain products, and any Leafy Greens (low GI). Low GI isn't the be all and end all of carbs though. They are for your mid-day meals. I prefer high-GI carbs at two meals: Breakfast and post-workout. Some excellent sources of high GI carbs are Potatoes, White Rice, Pasta, Bread, Grits (personal fav.), and Fruits. They will pull your body out of a catabolic state quickly, making them ideal for morning and post-workout consumption.
Protein is the building block of your cells. All of them. Blood, skin, muscle, you name it. But protein can also be used as reserve energy. Your body can convert proteins into glucose and use them for energy. AVOID THIS AT ALL COSTS!!! Your body can and will metabolize proteins scavenged from your muscle cells when there is no better energy source readily available. So don't eat protein-only meals. Add carbs or fats.
That said, protein sources should be meat, eggs, milk, and some powders mixed in. Meat is excellent because it contains the richest and most complete amino acid profile for building body tissue of any food we eat. Make a habit of eating lots of lean beef, chicken, fish, turkey, pork, anything you can get your hands on. Milk is an excellent supplement as well. Lots of good quality protein and some carbs to boot. It will pack muscle on you. Eggs are awesome. A full creature's protein in a little shell. They are also extremely bioavailable and the body utilizes nearly all of the protein in each egg you eat. As for Powders, I usually put a powder with breakfast, post-workout, and right before bed. They are supplements. Not meals. But to each their own.
Carbs/protein 5-8 meals daily. Throw some healthy fat in here and there. Add a multivitamin like Animal Pak, some Creatine and maybe a nice EAA/BCAA product like Nitro, and get your ass to the gym. A few months of this and your distant relatives won't even recognize you anymore.
thnx guys i'll hit next week and i'll keep u updated
ct italian 1
05-29-07, 9:33 am
here's a sample of a workout day's eating:
Breakfast (6:30 a.m.)
1 cup cooked rolled oats
1 large grapefruit or large apple
1 whole egg
5 egg whites
Meal #2 (9:00 a.m.)
2 slices 100% WW bread
4oz Deli Turkey
lettuce & tomato
large orange
Lunch (11:30 a.m.)
4oz grilled 96.25% lean ground beef
1 cup cooked 100% WW pasta
1 cup broccoli
Meal #4 (2:15 p.m.)
2 slices 100% WW bread (toasted)
1/2 can albacore tuna in water
1/4 avocado
Meal #5 Pre-workout (4:15 p.m.)
2 slices 100% WW toast
1 scoop 100% whey in water
OR
1 cup cooked rolled oats & 1 scoop 100% whey blended together
Meal #6 Post-workout (6:30 p.m.)
32oz Gatorade
1 scoop 100% whey
Dinner (7:30 p.m.)
1/2 grilled chicken breast
1 cup broccoli or 1 package spinach
1 medium baked white potato
Meal #8 Before bed (10:00 p.m.)
2 tbsp natural peanut butter
1 cup fat free cottage cheese
OR
1 scoop ISS Micellar Matrix, 6oz skim milk, and 2 tbsp natty pb blended together
I aim for a glass or two of water w/ every meal...with a total intake of around 1 gallon/day.
I don't add salt to anything & when seasoning only use those that are low in sodium.
I will usually have 1-2 12oz cans of diet soda or 2 cups black coffee (sometimes w/ splenda) every day in addition to my water quota.
This is about 3,000-3,100 cals/day which is what I figured is suitable to gain on but not add unwanted fat after I just busted my ass harder than ever to get peeled to the bone.
Well there it is brothers.
Supplements are:
ON 100% Whey Gold Standard protein before & after workout
Uni Liver or ON Amino 2222 w/ every meal
Animal Pak w/ breakfast
Animal Pump (15-30 min after my pre-workout meal)
new Mstak is on it's way...
workoutfreakk
05-29-07, 6:01 pm
Looks like you're WELL on your way to many gains. However, I would bump up the protein oh so slightly - have 2 scoops of whey after the workout, and go ahead and have the other half of that can of tuna.
ironshaolin
05-29-07, 6:58 pm
yeah, and 6 oz of deli turkey has 40g's protein. I usually aim for 35-50g's protein per meal, bulking or cutting.
Careful of preprocessed deli turkey. It is loaded with sodium.
ct italian 1
05-29-07, 7:58 pm
I only use the Dietz and Watson light deli turkey. It is the most minimally processed available as far as I know and contains next to nothing for sodium.
I want to do a clean bulk, and gain as little fat possible looking for 6-12 pounds added to original weight.When it comes to bulking I am kinda honestly clueless.Basically I want to know what my daily calorie intake should be how many calories of fat, just to give me a basic foundation of my diet. I have heard that some people to a 1-2 month bulk and goes something like this.
week 1 2,500 calories
week 2 2,900 calories
week 3 3,200 calories
week 4 3,500 calories
Then they go back from 3,500 calories to 2,500.
Is this just another fat burner myth or something that may actually work.
(5'7 163 pounds at the momment)
These articles should help:http://www.animalpak.com/html/articles.cfm?type=diet&SecType=13
Listen your gonna gain some fat when bulking. Invest in some real gains powder. Minimize your cardio, go crazy in the gym, eat as much as u can, and sleep as much as u can. Dont even worry about how many caloires ur taking in for now:JUST EAT!
billmd1334
07-23-07, 3:24 pm
So finally I'm finished with my cut for the time being. Now that I'm done I can plainly see my back is lagging behind pretty badly, so I need to fix that. I'm looking to clean bulk and definitely keep fat % down a bit. I'm taking this week off to relax and recover, not to mention I have a vacation coming up this week that runs into Monday of next week. Starting my clean bulk/workout on Tuesday.
Here's my split/sample diet. Any advice or insight would be awesome. I'm looking to keep my rep scheme somewhere between 6-10 for all exercises. Not really pyramiding just going on feel.
Monday: Chest/Bis
Tuesday: Legs
Wednesday: Off
Thursday: Tris/Shoulders
Friday: Back/Traps
Diet..
7am - 1c oatmeal w/2 scoops protein in water
9:30am - Turkey Burger (no bun) & Brown Rice
12:00pm - Chicken Breast & Brown Rice or sweet potato
2:00pm - Turkey Sandwich w/Fat Free Cheese on Ezikiel Bread
4:00pm - Pre Workout: Banana and Protein Shake
5:00ish - Post Workout: Mass Recovery Shake
7:00pm - Steak or Chicken w/brown rice or sweet potato
10:00pm - 1/2c cottage cheese, 2 scoops pb
Also planning on starting M-Stak next week as well, which would be taken pre workout.
Any advice, suggestions? Anything would be great guys, thanks a lot!
cant forget the veggie's bro.... whats ur stats?
stumblin54
07-23-07, 4:24 pm
Nice split, I follow the same one right now. Freak is right though, you need at least two cups of greens per day.
Stumblin
How much do you weigh bro, that would really help.
Its a solid diet, but its effectiveness will depend on your size.
bigrhino
07-23-07, 5:15 pm
stats? age?
i tried clean bulking for a while. i did not like it all. you can still eat ALMOST whatever you want in reason. i do cardio while bulking and it keeps lots of fat off.
eat steak instead. go to Walmart (yes i am a proud 'associate') and you can get really cheap lean steak.
Young&Hungry
07-23-07, 5:18 pm
If your back is lagging, put it on day one of your split.
boysrepublic
07-23-07, 6:02 pm
So finally I'm finished with my cut for the time being. Now that I'm done I can plainly see my back is lagging behind pretty badly, so I need to fix that. I'm looking to clean bulk and definitely keep fat % down a bit. I'm taking this week off to relax and recover, not to mention I have a vacation coming up this week that runs into Monday of next week. Starting my clean bulk/workout on Tuesday.
Here's my split/sample diet. Any advice or insight would be awesome. I'm looking to keep my rep scheme somewhere between 6-10 for all exercises. Not really pyramiding just going on feel.
Monday: Chest/Bis
Tuesday: Legs
Wednesday: Off
Thursday: Tris/Shoulders
Friday: Back/Traps
Diet..
7am - 1c oatmeal w/2 scoops protein in water
9:30am - Turkey Burger (no bun) & Brown Rice
12:00pm - Chicken Breast & Brown Rice or sweet potato
2:00pm - Turkey Sandwich w/Fat Free Cheese on Ezikiel Bread
4:00pm - Pre Workout: Banana and Protein Shake
5:00ish - Post Workout: Mass Recovery Shake
7:00pm - Steak or Chicken w/brown rice or sweet potato
10:00pm - 1/2c cottage cheese, 2 scoops pb
Also planning on starting M-Stak next week as well, which would be taken pre workout.
Any advice, suggestions? Anything would be great guys, thanks a lot!
NICE MENU BRO!
Im actually doing the opposite as you and i started this week with the cuts, not by choice. My elbows are giving me problems so im gonna lift slightly less weight and im adding a lot of cardio.
I reccomend Supersets! A LOT! maybe a 3X6-8 scheme on supersets. That will shock your body into growth if your in platuea (i think i spelled that wrong) or just flat out promote muscle growth. I'd say try that every second or third week and a heavy routine on off weeks. Giant sets every third, if you have the energy for those. Those are killer.
Good luck bro...
widdlewade44
07-23-07, 6:51 pm
So finally I'm finished with my cut for the time being. Now that I'm done I can plainly see my back is lagging behind pretty badly, so I need to fix that. I'm looking to clean bulk and definitely keep fat % down a bit. I'm taking this week off to relax and recover, not to mention I have a vacation coming up this week that runs into Monday of next week. Starting my clean bulk/workout on Tuesday.
Here's my split/sample diet. Any advice or insight would be awesome. I'm looking to keep my rep scheme somewhere between 6-10 for all exercises. Not really pyramiding just going on feel.
Monday: Chest/Bis
Tuesday: Legs
Wednesday: Off
Thursday: Tris/Shoulders
Friday: Back/Traps
Diet..
7am - 1c oatmeal w/2 scoops protein in water
9:30am - Turkey Burger (no bun) & Brown Rice
12:00pm - Chicken Breast & Brown Rice or sweet potato
2:00pm - Turkey Sandwich w/Fat Free Cheese on Ezikiel Bread
4:00pm - Pre Workout: Banana and Protein Shake
5:00ish - Post Workout: Mass Recovery Shake
7:00pm - Steak or Chicken w/brown rice or sweet potato
10:00pm - 1/2c cottage cheese, 2 scoops pb
Also planning on starting M-Stak next week as well, which would be taken pre workout.
Any advice, suggestions? Anything would be great guys, thanks a lot!
If your back is lagging, maybe switch that up with your Chest/Bis day? Hit it at the beginning of your workout 'week' with maximum intensity.
Between 2:00 and 7:00 (I know you're eating at both of these times) you have shakes (2 of 'em) in between; throw in some more solid food. PB&Js maybe if time's tight etc.?
M-Stak is gonna be awesome and will help you (want to) eat more. Drink lots and I mean, lots of water; it will keep you flushed and hydrated. Cause 'M' has a tendency (need?) for more water.
Good luck bro and enjoy your vacation. Peace.
Kevin
widdlewade44
billmd1334
07-23-07, 9:14 pm
stats? age?
i tried clean bulking for a while. i did not like it all. you can still eat ALMOST whatever you want in reason. i do cardio while bulking and it keeps lots of fat off.
eat steak instead. go to Walmart (yes i am a proud 'associate') and you can get really cheap lean steak.
I'm about 6'2'' 190lbs... 26 years old... how much cardio do you suggest while clean bulking?
billmd1334
07-23-07, 9:16 pm
cant forget the veggie's bro.... whats ur stats?
yeah man... I throw veggies in on random meals throughout the day.. just kinda wherever they fit in
billmd1334
07-23-07, 9:22 pm
Between 2:00 and 7:00 (I know you're eating at both of these times) you have shakes (2 of 'em) in between; throw in some more solid food. PB&Js maybe if time's tight etc.?
M-Stak is gonna be awesome and will help you (want to) eat more. Drink lots and I mean, lots of water; it will keep you flushed and hydrated. Cause 'M' has a tendency (need?) for more water.
Good luck bro and enjoy your vacation. Peace.
Kevin
widdlewade44
Thanks for the advice and well wishes... the pre and post workout shakes are easier for me since I am heading from work to the gym... any other suggestions?
bigrhino
07-23-07, 10:50 pm
I'm about 6'2'' 190lbs... 26 years old... how much cardio do you suggest while clean bulking?
when i have the time. i do it an hour after my lifting. but it really does not matter, as long as you do it and you eat enough.
but, you can easily do it immediately after lifting. i have my shake for after the cardio.
i do it after 3 of my training sessions for 30 minutes. i don't do it hard enough to where i am out of breath. if i can still talk and breathe, then it is ok. if you can't do either, you need to slow down in my opinion.
billmd1334
07-24-07, 8:02 am
when i have the time. i do it an hour after my lifting. but it really does not matter, as long as you do it and you eat enough.
but, you can easily do it immediately after lifting. i have my shake for after the cardio.
i do it after 3 of my training sessions for 30 minutes. i don't do it hard enough to where i am out of breath. if i can still talk and breathe, then it is ok. if you can't do either, you need to slow down in my opinion.
I was doing 30 minutes of cardio post workout when I was cutting... I was thinking about knocking it down to 20 minutes... on less of an incline after every workout, does this sound like a good plan?
boysrepublic
07-24-07, 10:18 am
I was doing 30 minutes of cardio post workout when I was cutting... I was thinking about knocking it down to 20 minutes... on less of an incline after every workout, does this sound like a good plan?
Do cardio 2/3 times a week, just to stay true... 20-25 mins. is good.
widdlewade44
07-24-07, 12:41 pm
Thanks for the advice and well wishes... the pre and post workout shakes are easier for me since I am heading from work to the gym... any other suggestions?
Hard boiled eggs, peanuts, sandwiches, veggies and fruit. It may take an extra 20 mins of prep in the morning but it will help to make this a kick ass clean bulk for you.
Gotta keep shoveling in the good stuff. "The difference between the freaks and the flock is the fucking fork." -G Diesel
Good luck, peace.
Kevin
widdlewade44