Clean Bulking

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    TheKashi's Avatar
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    Clean Bulking


    What i really want to do is eat clean, "bulk" but at the same time maintain some cardio to keep lean. when i first bulked i did pretty much no cardio and i gained a bit of fat. is it really that backward to do this, or will it really slow me down if i dont follow one or the other extreme (bulking/cutting)? how does this food list look for cleanness? i think if i do 2-3 days of cardio a week i can keep my bf around 15 or so.

    Skim milk
    Wheat bread
    Natty PB
    Eggs
    Greens
    Fiber One
    Chicken Breast
    Lean Beef Patties
    Hot Sauce
    Beans
    Oatmeal
    apples
    whey
    dextrose
    maltodextrine
    fish
    cottage cheese
    cashews
    almonds
    low sugar jelly
    mrps
    brown rice
    whole wheat pasta
    grapefruit
    pears
    peaches
    strawberries
    blueberries

    anything to take out or add? anything not clean enough?

  2. dsl
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    Looks pretty good to me, but I would skip the malto and dextrose post w/o. If it you believe that it works best for you then keep it, otherwise try to use oats. Also, you might want to keep the fruits to earlier in the day. Lastly, you might want to add some flax oil to the list.
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    Meal 1 (8:30 am)
    6 egg whites
    1/2 cup fiber one/1/2 cup oats
    1/2 cup skim milk
    1 grapefruit
    2 multivitamins

    Meal 2 (11:30 am)
    2 lean beef patties (93/7)
    2 oz raw cashews
    1 green tea extract cap
    2 fish oil caps

    Meal 3 (2:00 pm)
    2 chicken breasts
    1 cup brown rice
    1 apple/banana

    Lift (4:30 pm)

    Meal 4 (5:30 pm)
    2 scoops 100% whey protein
    1/2 cup maltodextrine
    40 g dextrose
    5 g creatine

    Meal 5 (6:30 pm)
    1 MRP
    1 cup skim milk

    Meal 6 (8:00 pm)
    2 chicken breasts
    Greens
    Beans
    1/2 oz walnuts
    1/2 oz almonds

    Meal 7 (11:45 pm)
    1/2 cup fat free cottage cheese
    1 oz raw cashews

    cals 3807
    fat 123 g
    carbs 354 g
    protein 348 g

    maybe a bit too much?
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    Looks alright to me! How much do you weigh. You might need to do 30 minutes of cardio a day to keep the gains slower and more lean.
  5. dsl
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    Are you taking in almost 200g of sugar post workout? I don't think that much is necessary.
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    im about 5'9, 165 lbs and about 14-15% bf. Ill definitly be doing cardio, probably 2-3 times a week. if i can stay around 15-17% id be happy. i think its closer to 130 g sugar. i miscalculated it. it should be 80 g sugar total. so maybe 2 scoops whey, 40 g dextrose, 1/2 cup maltodextrin and 5g creatine.
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    Just use whole rolled oats in the blender and drop that sugar crap.

    Here... I searched for you.

    Bobo, please read- Pre, During and Post Workout Nutrition
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