1st Lean Bulk
- 08-31-2009, 10:16 PM
1st Lean Bulk
This is my first trying to clean bulk. Ive been on maint. cal. for 2 months after cutting 10%bf. Im 6'4" 240 8-10%bf. Look over this and see what you think........Thanks
1 cup oats w/fresh strawberries
6 whites 3 whole eggs
1/2 grape fruit
75gram shake w/creatine, glutamine, and BCAA
12oz swt pot or 1 cup oatmeal or 1 cup brown rice
8 oz chicken breast
Snack: 1 apple
7oz tuna w/lite mayo
8-10oz Lean Beef
1 cup brocolli
6 boiled eggs whites, 3 whole eggs
1 1/2-2 gal water a day.
- 08-31-2009, 10:20 PM
4pm might want more carbs. I do like the carb tapering though. Protein and fat at night
- 09-01-2009, 01:47 AM
That's a lean bulk? For someone your size I would think that's close to maint, no?
What's total caloric breakdown?
09-01-2009, 08:09 AM
I just rounded those numbers up and you're looking at right around 2700 calories. That almost seems like a cut diet for you.
09-01-2009, 01:05 PM
We need more information to give you any useful feedback. I'm 42 years old - 6'1 - 230lbs and I'd loose weight on that diet for sure.
At my age, height, weight and activity level I need about 3000 cal per day just to maintain.
At your height and weight - Depending on your age and activity level - you're probably looking at close to 4000 per day plus or minus for maintenance. Understand I'm making several assumptions here...
216LBM x 2gr of prot (for bulking) = 432gr. prot. per day.
432gr x 4(cal) = 1728 calories just from protein per day.
4000-1728 = 2272 calories to split between fat (9 cal per gr) and carbs (4 cal per gr). Some people's bodies respond well to high fat (polyunsaturated and monounsaturated - never saturated) and low carbs - some respond better to low fat and relatively high carbs.
Hope this was at least a little helpful...
09-04-2009, 10:00 PM
Sorry i took so long to respond. I did recalculate the diet and yea it is under for a clean bulk. But 400 grams of carbs a day makes me gain fat. I climb power line poles for a living so im active. Im just sensitive to carbs I guess. How can I up my calories with out adding alot of carb calories?
09-04-2009, 10:03 PM
nuts, olive oil, peanut butter
09-05-2009, 09:16 AM
Similar Forum Threads
- By classic27 in forum Natural BodybuildingReplies: 32Last Post: 01-02-2013, 11:01 PM
- By Machwon1 in forum BulkingReplies: 21Last Post: 05-20-2011, 02:39 AM
- By Davidlee in forum BulkingReplies: 17Last Post: 08-13-2009, 03:16 PM
- By classic27 in forum BulkingReplies: 2Last Post: 06-29-2009, 04:52 PM
- By sundevil04 in forum RecipesReplies: 3Last Post: 08-04-2008, 10:15 PM