feedback on clean diet plan for bulk

  1. Elite Member
    TheSwanks's Avatar
    Stats
    5'10"  230 lbs.
    Join Date
    Feb 2012
    Age
    30
    Posts
    8,903
    Rep Power
    7167050
    Level
    96
    Lv. Percent
    42.51%
    Achievements Activity ProActivity AuthorityActivity VeteranActivity RoyaltyPosting Pro

    feedback on clean diet plan for bulk


    Would like to get some opinions on this to see if anyone has anything good to suggest for me. My gains have been steady and lean and energy level is pretty good most of the time, so I don't see a problem. Always room for improvement though!

    Macros are 40cho-35pro-25fat

    430am Homemade protein bar (220cal ~30pro-13cho-5fat), d'anjou pear, assault and bcaa
    5-615 Workout (bcaa w/ 1/2 scoop assault intra)
    630 PWO shake (whey, casein, oats, soymilk, banana, honey ~650 cals)
    830 2 hardboiled egg whites, 1 cup cc, 1/2 cup oats, 1 apple
    10 Homemade protein bar, 1/2 cup oats
    1230 8oz chicken breast, 1 1/4 cup brown rice
    230 2tbsp natty pb on wheat
    2-5 1lb raw carrots eaten throughout afternoon
    430 4oz pork chop, broccoli/cauliflower 1/2tbsp olive oil
    630 dinner (usually pork, steak, chicken or fish, eggs and veggies with olive oil, low carb high fat and protein)
    9 2 scoops casein, 1/2tbsp olive oil

    Supps: assault pre (switching to maniac+motivate next week), bcaa, glutamine, erase pro + test freak, multis, fish oil, vitamin C, zinc

    Only thing I change on non training days is the first two items here, no protein bar, pear and shake. Instead I have 1 cup oats with casein and whey and a piece of fruit.

    Totaling 3000-3200cals on rest days, 3600-4000cals on training days. Lifting mon-tues-thurs-fri rest on wed-sat-sun.

    Just wondering if there's anything really lacking here or if I'm on the right track.

  2. New Member
    Cantell's Avatar
    Stats
    5'11"  204 lbs.
    Join Date
    Jul 2009
    Posts
    267
    Rep Power
    253
    Level
    14
    Lv. Percent
    67.24%

    Looks solid, what are your stats though?
  3. Elite Member
    TheSwanks's Avatar
    Stats
    5'10"  230 lbs.
    Join Date
    Feb 2012
    Age
    30
    Posts
    8,903
    Rep Power
    7167050
    Level
    96
    Lv. Percent
    42.51%
    Achievements Activity ProActivity AuthorityActivity VeteranActivity RoyaltyPosting Pro

    5'10" 170lbs ~10%bf been on this meal plan for 6wks, up 5-6lbs and no noticeable fat gain so far. I do get some water bloat at night but its gone in the morning.
    Formutech Nutrition Rep----------------Check out my CONQU3R log!:
    www.formutechnutrition.com------------- http://goo.gl/G8a4Ss
    www.facebook.com/fnutrition
    •   
       

  4. New Member
    ae1990's Avatar
    Join Date
    Sep 2011
    Posts
    4
    Rep Power
    41
    Level
    2
    Lv. Percent
    21%

    Possible 1 oz of peanut butter with your pre bed. And post workout go strait whey
  5. New Member
    jt339's Avatar
    Join Date
    Feb 2009
    Posts
    379
    Rep Power
    832
    Level
    16
    Lv. Percent
    16.78%

    Quote Originally Posted by cswalczakny View Post
    5'10" 170lbs ~10%bf been on this meal plan for 6wks, up 5-6lbs and no noticeable fat gain so far. I do get some water bloat at night but its gone in the morning.
    You cannot expect to gain a pound a week of muscle without being on cycle unless you are an untrained beginner. Don't be fooled, you're putting on some fat. I personally had the best luck natty gaining 2 pounds a month. Stayed lean and over the course of 8 months I looked completely different. On cycle, a pound a week.
  6. Advanced Member
    Tansui's Avatar
    Stats
    6'2"  180 lbs.
    Join Date
    Oct 2009
    Age
    33
    Posts
    963
    Rep Power
    4916
    Level
    24
    Lv. Percent
    25.69%

    I have to watch my BP closely when I use pork as a staple... It's the worse animal fat you can eat, and is higher in sodium than other options. 4 oz of tuna (caned) or ground turkey is a much better choice and is relatively inexpensive IMHO.
  7. Elite Member
    TheSwanks's Avatar
    Stats
    5'10"  230 lbs.
    Join Date
    Feb 2012
    Age
    30
    Posts
    8,903
    Rep Power
    7167050
    Level
    96
    Lv. Percent
    42.51%
    Achievements Activity ProActivity AuthorityActivity VeteranActivity RoyaltyPosting Pro

    I cut most of the fat off the pork and add the fat back with olive oil instead. I'm getting tired of the pork now, may switch to some sirloin or something.
    Formutech Nutrition Rep----------------Check out my CONQU3R log!:
    www.formutechnutrition.com------------- http://goo.gl/G8a4Ss
    www.facebook.com/fnutrition
  8. Elite Member
    TheSwanks's Avatar
    Stats
    5'10"  230 lbs.
    Join Date
    Feb 2012
    Age
    30
    Posts
    8,903
    Rep Power
    7167050
    Level
    96
    Lv. Percent
    42.51%
    Achievements Activity ProActivity AuthorityActivity VeteranActivity RoyaltyPosting Pro

    Quote Originally Posted by jt339

    You cannot expect to gain a pound a week of muscle without being on cycle unless you are an untrained beginner. Don't be fooled, you're putting on some fat. I personally had the best luck natty gaining 2 pounds a month. Stayed lean and over the course of 8 months I looked completely different. On cycle, a pound a week.
    I was really looking at it and I have gained fat but the added muscle makes it almost unnoticeable. If I had to be realistic I'd say probably 1/4-1/3 of the weight is fat. I seem to be holding a lot of water the last few days (up two lbs in 3 days), I'm going to lower my surplus for a couple weeks and maybe run slight deficit on rest days to clean myself out.
    Formutech Nutrition Rep----------------Check out my CONQU3R log!:
    www.formutechnutrition.com------------- http://goo.gl/G8a4Ss
    www.facebook.com/fnutrition
  9. Advanced Member
    Tansui's Avatar
    Stats
    6'2"  180 lbs.
    Join Date
    Oct 2009
    Age
    33
    Posts
    963
    Rep Power
    4916
    Level
    24
    Lv. Percent
    25.69%

    lower your carbs you need to be at maintenance on your carbs (or just below maintenance) if you feel lethargic you have dropped cabs too low that will keep you burning fat
  10. Elite Member
    TheSwanks's Avatar
    Stats
    5'10"  230 lbs.
    Join Date
    Feb 2012
    Age
    30
    Posts
    8,903
    Rep Power
    7167050
    Level
    96
    Lv. Percent
    42.51%
    Achievements Activity ProActivity AuthorityActivity VeteranActivity RoyaltyPosting Pro

    i'm going to try +200 cals on training days -400 on rest days for the next 2 weeks. Also increasing H20 intake to ~2gals a day to clear out water retention. I've been piling extra calories into carbs, but for the next 2 weeks I'm going to hit 200-250g carbs and put all remaining extra calories (after hitting/exceeding base protein needs) into good fats to keep hormone production high. Hopefully a 2 week stint of this should help to clean me up a bit, then I'll go back to straight bulk @ +300cals/day instead of +500 to keep BF% down. Also might add a sprint day every week and treat that as a "rest" day as far as cals go.
  

  
 

Similar Forum Threads

  1. advice on clean bulk plan
    By TheSwanks in forum Bulking
    Replies: 22
    Last Post: 02-20-2012, 03:43 PM
  2. Replies: 25
    Last Post: 12-19-2011, 09:42 AM
  3. Help with clean bulk diet.
    By Docmattic in forum Nutrition / Health
    Replies: 7
    Last Post: 06-29-2011, 04:32 AM
  4. hows my CLEAN bulk diet
    By warren in forum Bulking
    Replies: 32
    Last Post: 04-25-2008, 09:27 PM
  5. Clean Bulk Diet, critique please
    By srx600 in forum Bulking
    Replies: 7
    Last Post: 11-19-2007, 09:18 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
Log in
Log in