A clean/lean/dry bulk.. diet

[Domino07]

Hi.. I start a workout program for bulkn in other words high volume weights 6 - 12 reps and Im getting good results on these past month.. actually gain 4 pounds but cut pants size 2 inches... which is good. The only thing that im missing would be a good nutrition diet to follow as im kind of "dummy" to be creative for my own meals... any suggestion a good diet to follow for better results.. thanks in advance..

 

[veaderko]

What are you doing now?

Have you calculated your TDEE?

What is your height? Weight? BF%?

There are a lot of ways this can be done, one of my favorites is Carb Cycling.
Another thing IMO is the biggest thing is what you eat prior, during and postWO. What I do is this:
preWO meal - 6oz beef, 1 cup rice
preWO drink - Compete and Hemavol
IntraWO - G2 Powder and Compete
PostWO - 2x isotean
PostWO meal - white fish, 1 cup of rice
That is roughly what I do, you can do the same just make it work within your macro's.

 

[hvactech]

Washing your food before consuming - clean bulk

 

[veaderko]

Washing your food before consuming - clean bulk

LOL

 

[Domino07]

What are you doing now?

Have you calculated your TDEE?

What is your height? Weight? BF%?

There are a lot of ways this can be done, one of my favorites is Carb Cycling.
Another thing IMO is the biggest thing is what you eat prior, during and postWO. What I do is this:
preWO meal - 6oz beef, 1 cup rice
preWO drink - Compete and Hemavol
IntraWO - G2 Powder and Compete
PostWO - 2x isotean
PostWO meal - white fish, 1 cup of rice
That is roughly what I do, you can do the same just make it work within your macro's.

Im following the MASS system.. Is insane!! Due to early am workout im eating about 5 to 6 times.. pretty clean!!
Im 5'8 weight 196lbs BF about 14% now.

Pardon my ignorance but what is TDEE??

Thanks

 

[hvactech]

Im following the MASS system.. Is insane!! Due to early am workout im eating about 5 to 6 times.. pretty clean!!
Im 5'8 weight 196lbs BF about 14% now.

Pardon my ignorance but what is TDEE??

Thanks

Google "how to calculate tdee" and report back

 

[Domino07]

Google "how to calculate tdee" and report back

BMR: 1830 cal/ day
TDEE: 2837 cal/ day