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

Protein/Carbs/Fat

7:00am
1 cup oats w/fresh strawberries
6 whites 3 whole eggs
1/2 grape fruit
16oz milk
50/60/6

8:00am Workout

8:45am PWO
75gram shake w/creatine, glutamine, and BCAA
1 bananna
75/30/3

11:30am
12oz swt pot or 1 cup oatmeal or 1 cup brown rice
8 oz chicken breast
60/56/6

Snack: 1 apple
15g carb

4:00pm
7oz tuna w/lite mayo
1oz almonds
49/0/25

8:00 pm
8-10oz Lean Beef
1 cup brocolli
56-70/10/24-30

10:30pm
6 boiled eggs whites, 3 whole eggs
42/0/6

1 1/2-2 gal water a day.

4pm might want more carbs. I do like the carb tapering though. Protein and fat at night

That's a lean bulk? For someone your size I would think that's close to maint, no?

What's total caloric breakdown?

I just rounded those numbers up and you're looking at right around 2700 calories. That almost seems like a cut diet for you.

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...

240-10%=216LBM

216LBM x 2gr of prot (for bulking) = 432gr. prot. per day.

so

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...

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?

nuts, olive oil, peanut butter

Originally Posted by carpee

nuts, olivet oil, peanut butter

Thats what I figured. Whats a general breakdown you guys use for a lean bulk? 40/40/20?