Clean Bulking Diet Help (Macros included)

  1. New Member
    Eradication's Avatar
    Stats
    5'9"  144 lbs.
    Join Date
    Jul 2011
    Posts
    1
    Rep Power
    41
    Level
    1
    Lv. Percent
    46%

    Clean Bulking Diet Help (Macros included)


    I just started working out about 1 month ago and I have been trying to create a clean bulk diet but I'm not sure if its right. I'm 16, 5'9" or 5'10" and I weight around 145. I'm also 13 to 14% body fat. I work out 3-4 time a week depending on if I'm able to. My maintenance is around 2200-2300. I would like to bulk while putting on minimum fat and I would really appreciate it if you guys would help me out. Thanks in advance.

    Food - Calories / Protein / Carbs / Fat

    Meal 1 - 8:00 am

    1 Scoop Whey Protein - 120 / 24g / 3g / 1g
    1/2 Cup Oats - 150 / 5g / 27g / 3g
    1 Cup Skim Milk - 90 / 8g / 12g / 0g
    4 Egg Whites - 68 / 11.5g / 0g / 0g
    1 Whole Egg - 74 / 6.3g/ 0.4g / 5g
    2 Tsp Cinnamon - 12 / 0.18g / 3.68g / 0.14g

    Meal 2 - 11:00 am
    2 Tbsp Peanut Butter - 190 / 7g / 15g / 12g
    2 Slice Whole Wheat Bread - 180 / 8g / 34g / 2g
    1/2 Banana - 50 / 0 / 14g / 0
    1 Cup Skim Milk - 90 / 8g / 12g / 0g
    1 oz Almonds- 170 / 6g / 6g / 15g

    Meal 3 - 1:30 pm
    4 Slices Turkey Breast - 50 / 10g / 0g / 1g or 1 Can Tuna - 70 / 16g / 0g / 1g
    2 Slices Whole Wheat Bread - 180 / 8g / 34g / 2g
    1 Baked Potato - 160 / 6g / 37g / 4.3g
    1/2 Cup Brown Rice - 150 / 3g / 32g / 1g

    Meal 4 - 4:30 pm
    1 Scoop Whey Protein - 120 / 24g / 3g / 1g
    2 Tbsp Peanut Butter - 190 / 7g / 15g / 12g
    1 Banana - 105 / 1g / 27g / 1g
    1/2 Cup Oats - 150 / 5g / 27g / 3g
    1 Cup Skim - 90 / 8g / 12g / 0g

    Meal 5 - 7:30 pm
    1 Chicken Breast - 230 / 43.4g / 0g / 5g
    1 Baked Potato - 160 / 6g / 37g / 4.3g
    1/2 Cup Brown Rice - 150 / 5g / 32g / 1g
    1 Cup Broccoli - 25 / 2g / 4g / 0g

    Total:
    2,954 Calories or 2,974 Calories (Tuna)
    212.27g Protein 216.27g Protein
    333.08g Carbs 333.08g Carbs
    72.13 Fat 72.13 Fat

  2. Board Moderator
    Never enough
    EasyEJL's Avatar
    Stats
    5'10"  205 lbs.
    Join Date
    Jun 2007
    Age
    47
    Posts
    31,878
    Rep Power
    778120
    Level
    95
    Lv. Percent
    28.65%
    Achievements Activity VeteranActivity RoyaltyActivity ProActivity AuthorityPosting Pro

    I'd cut carbs a good bit, add more fats, and lower total calories some
  3. New Member
    johnno's Avatar
    Join Date
    Jul 2011
    Posts
    2
    Rep Power
    42
    Level
    2
    Lv. Percent
    1%

    i am 6' and 160 lbs, and my doctor recommended 3000 to 3500 calories per day. if you know what muscle milk is, drink it before bed so your body can process slow burning proteins, and quick burning proteins. or a hunk of chicken works just fine. but it looks great but remember protein before bed is good, like twenty to thirty grams, and same when u wake up.
    •   
       

Similar Forum Threads

  1. Bulking macros+sample diet for newbies
    By dirtysanchez in forum Bulking
    Replies: 2
    Last Post: 04-21-2012, 08:46 PM
  2. Replies: 4
    Last Post: 12-23-2010, 01:45 PM
  3. bulking some what clean diet help?
    By maddog28 in forum Bulking
    Replies: 7
    Last Post: 09-15-2010, 02:58 AM
  4. What Is The Best Clean Bulking Diet
    By jchurch in forum Bulking
    Replies: 1
    Last Post: 09-12-2008, 03:19 PM
  5. Replies: 5
    Last Post: 12-04-2006, 06:54 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