[bubbaw]

I am 34, 175lbs and looking for lean gains.

Im mostly concerned with post WO
I could use any ideas with tweaking plus or minus in areas.
Any help is appreciated..

Thanks...



up 5am
2 scoop superpump
1 scoop Purple wraath (bcaa's +)
--lift- 5:45 - 7

Post-7:15
1 scoop whey 24g protein (water)
1 scoop SizeOn - 34 carbs

8:30
3 egg whites
3 slice turkey bacon
1/2 whole wheat pita

10 or 10:30
1 scoop whey 24g
1/4 cup steel cut oats w/ 1/2 banana


bcaa's ( drink throughout the day )

12:30 -----Run---40 min.

1:45 - Post - lunch -
chicken breast
1 cup brocolli
1 cup sweet potato


4:00
MRP 30/20 prot/carbs
or
1 scoop whey
1/4 cup steel cut oat w/banana

6 - 6:30 dinner
nothing set here, just nothing big.
( a meat and veg or smoothie w/ protein and spinach)

9 before bed
1 cup cottage cheese

[Hank Vangut]

i've been doing a very slow clean bulk since Sept '07.
it's really my first attempt at a 'clean bulk' and i have to say i'm very happy with the results.

Sept 2007: 5'10" 166 lbs


March 9th 2008: 5'10" 180lbs



my diet looks somewhat similar to what you've laid out here. however, i only take in one protein shake per day - post workout. the rest is whole foods. but overall your food choices look clean.

just remember the determining factor in if you will bulk or cut is total calorie intake.

it took me a little time to find the right balance of calories i need to add weight gradually but i've found that i only need 200-400 extra calories/day to get the results i wanted.
as my total weight has increased i've gradually increased my calorie intake in order to continue to see results.

with the slow approach i took, most weeks i didn't see any change in overall weight but over time it has added up! i truely believe slow and steady are key for a clean bulk.

[bubbaw]

good job bro!

what do you think about my pre and post?

[Hank Vangut]

your pre & post supps look ok to me.

the only thing i personally would do differently is maybe try to stick to whole foods at your 10am and 4pm feedings.

and instead consume a shake immediatly following your noon run.

i know your schedule may not allow for that though.

i'm just not a huge fan of getting a lot of your daily protein intake from powders.
i find am able to stay much leaner by sticking to foods.
i do things like mix up big batches of really light tuna, chicken, and egg salads for the week and snack on them in between meals.

the other thing i've trained myself to do is eat like a horse in the morning and tapper it off as the day progresses.
i actually eat a fairly light dinner and pre-bed snack.
especially since you are working out so early in the day you may want to try and get the bulk of your daily calories in early.

just throwing out some ideas.

[bubbaw]

Thanks for the input....

it is a little to easy to rely on protein powders amd mrp's.
You may be right about the post run, treat it like a little workout and replenish with an mrp and hit some whole food next meal.
I like it!

[IvyLeaguePump]

Originally Posted by bubbaw

Thanks for the input....

it is a little to easy to rely on protein powders amd mrp's.
You may be right about the post run, treat it like a little workout and replenish with an mrp and hit some whole food next meal.
I like it!

Definately treat the run like any other work out... and I agree, whole foods are much better! And they taste better too.